How to Lower Cholesterol Through Diet Like a Pro

Most people view cholesterol as a bad thing, but the truth is there are actually two types of it. There is "good" cholesterol (HDL) and there is "bad" cholesterol (LDL). You'll know you have too much LDL when you end up with plaques in your arteries. This results in a blood flow block in your arteries as the opening gets smaller. Waiting for the diagnosis is not recommended. HDL (high-density lipoprotein) actually takes fats away from your arteries, which tends to prevent, or slow down - or possibly stop or reverse - plaque build up in your arteries. Self-Care starts with knowing your high blood cholesterol is not the result of eating cholesterol. The presence of saturated fat and hydrogenated and partially hydrogenated vegetable fats listed on food content labels are "trans" fats, which are among the most artery-damaging fats you can eat. Fat plus weight gain and stress are the reasons for the high cholesterol. The Omega-3/Omega-6 balance in the diet effects the HDL cholesterol. Omega-3 intake trends with improved (higher) HDL and Omega-6 intake trends toward less of the needed good HDL levels. Exercising often and taking in fiber and un-saturated fat in foods will keep your cholesterol down. Omega-3s such as in algae oil and fish oil can improve your bad to good cholesterol ratio.

The Meaning of Numbers in Cholesterol All adults are encouraged to check their cholesterol levels once every five years at a minimum. The results will show the levels for your Triglycerides, LDL cholesterol, HDL cholesterol and total cholesterol. Exercise and changing your diet are necessary if your levels are not within the normal range.

NORMAL

Total Cholesterol - less than 200 mg/dL (5.2 mmol/L)
LDL Cholesterol - less than 100 mg/dL (2.6 mmol/L)
HDL Cholesterol - greater than 40 mg/dL (1.0 mmol/L)
Triglycerides - less than 150 mg/dL (1.7 mmol/L)

Recommendations for Your Heart Protection You can find Omega-3 and Vitamin E oil in many nuts, leafy vegetables and vegetable oils. While these cannot clearly prevent a stroke, Omega-3 and Vitamin E can still reduce your risk for heart disease. If you are not diabetic, flush-free Niacin (B6) is also good for the heart.

Five Fabulous Foods to Decrease Cholesterol Risk Levels

Oatmeal and Oat Bran: These contain a high amount of soluble fiber, which can lower LDL.
Algae oil or fish: Fish is a great source of omega 3 fatty acids, algae oil omega-3s are where fish get theirs.
Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.
Plant Sterols: These are found in foods like margarine, salad dressing, orange juice, and functional cookies. 2 grams per day could lower your LDL by 10-15%.
Soy: This popular meat replacement can lower LDL by up to 3%.