High Cholesterol Tips

Take control of your cholesterol to lower your heart disease risk. According to research or other evidence, the following self-care steps may be helpful:

· Cut the bad fats

· Foods that contain saturated fat, hydrogenated fat, and cholesterol (such as animal products, fried foods, and baked snacks) can raise cholesterol

· Reduce risk with fiber

· Add whole grains, legumes, fruits, and vegetables to your meals to reduce heart disease risk

· Get some supplemental garlic

· 600 to 900 mg a day of a standardized garlic extract may help lower cholesterol and prevent hardening of the arteries

· Add soy protein to your diet

· 30 grams (about 1 ounce) a day of powdered soy protein added to food or drinks can help lower cholesterol

· Check out natural vegetable fats (plant sterols and stanols)

· Take 1.6 grams a day as a supplement or in specially fortified margarines to help reduce cholesterol

· Raise “good” cholesterol with exercise

· Start a regular exercise program to help raise HDL cholesterol

These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist.

About high cholesterol

Although it is by no means the only major risk factor, elevated serum (blood) cholesterol is clearly associated with a high risk of heart disease.

Most doctors suggest cholesterol levels should stay under 200 mg/dl. As levels fall below 200, the risk of heart disease continues to decline. Many doctors consider cholesterol levels of no more than 180 to be optimal. A low cholesterol level, however, is not a guarantee of good heart health, as some people with low levels do suffer heart attacks.

Dietary changes that may be helpful

Eating animal foods containing saturated fat is linked to high cholesterol levels and heart disease. Significant amounts of animal-based saturated fat are found in beef, pork, veal, poultry (particularly in poultry skins and dark meat), cheese, butter, ice cream, and all other forms of dairy products not labeled “fat free.” Avoiding consumption of these foods reduces cholesterol and has been reported to reverse even existing heart disease.

In addition to large amounts of saturated fat from animal-based foods, Americans eat small amounts of saturated fat from coconut and palm oils. Palm oil has been reported to elevate cholesterol. Research regarding coconut oil is mixed, with some trials finding no link to heart disease, while other research reports that coconut oil elevates cholesterol levels.

Fenugreek, wild yam, alfalfa and red yeast rice are just some of the herbs that are helpful in supporting cholesterol levels.