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Lowering Cholesterol With Foods EReportEating Foods That Lower Cholesterol & Avoiding Foods That Raise Cholesterol

©Copyright 2010 www.allaboutloweringcholesterol.com/. – The leading cholesterol website providinginformation on foods, diets, recipes, drugs, supplements etc about lowering cholesterol & triglycerides.

http://www.all-about-lowering-cholesterol.com/

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Contents

1. Cholesterol: One of Life’s Little Ironies

Good and Bad Cholesterol

Health Risks of High Cholesterol

Are You At Risk?

2. Foods That Are High In CholesterolThe Good Polyunsaturated FatsThe Good Monounsaturated FatsHow to remember Good & Bad FatsIdentifying the Bad Fats in Your Life

3. Foods That Lower Cholesterol

What to Eat Every DayLow Cholesterol Food Tips

4. How Diet Affects Cholesterol Levels

The Importance of the HDL to LDL RatioClinical Study Results regarding HighCarbohydrate & High Fat Diet

The Benefits of Lowering LDL Levels

Medication May Help

Lowering Your LDL Summary

5. Summary

6. Recommended Resources

7. Disclaimer


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1. Cholesterol: One of Life’s Little Ironies

It almost goes without saying nowadays that the more you like something, the more it islikely to be bad for you. This is certainly true of cholesterol which makes things tastegood and gives them that “mouth feel” we love to experience in food yet at the sametime clogs up our arteries and causes cardiovascular disease.

Technically cholesterol is a waxy lipid substance that is abundant in almost all of ourfavorite foods including ice cream, cakes, muffins, butter, lobster, steaks, lamb chops,macaroni and cheese and even avocadoes! It is also abundant in human anatomy! It isone of the building blocks of our bodies yet at the same time, too much of it can kill us!

The problem is that cholesterol is a fatty substance that is known as a lipid. Lipids arebasically globules of fat that travel through our bloodstream. Too much of this globularwaxy stuff can clog up our arteries and eventually give us a stroke or a heart attack.

Another irony is that we also make our own cholesterol with our livers. We do notnecessarily have to get it in food yet cholesterol is in most foods that we consider beingdelicious. Those foods that either contains no cholesterol or that have a known ability tolower it are the ones traditionally known as “health foods” and include items like wholegrains and raw fruits and vegetables. Cholesterol is a major component of most thingscooked, refined and that contain dairy, butter or meat.

Our liver processes cholesterol as a response to what we eat. The cholesterol breaksdown fats which then appear in our bloodstream as lipids (fat molecules). These arebasically fat globules in our blood and the more of them that are in our blood the easier itis for cholesterol to be transported throughout our arteries and “stick” to arterial walls.

If a blood test reveals that there are too many lipids in our blood then we are perceivedas having high cholesterol and also as being at risk for strokes, heart attacks andnarrowing of the arteries even if a cholesterol test for LDL and HDL cholesterol has to bedone.

The other kicker about cholesterol is that it is not a free agent that causes harm to ourbody. In fact cholesterol cannot travel around the body on its own and must be carried


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by lipoproteins. This means that in order to be flushed out of our bodies we still needlipoproteins to do the job of carrying out of our tissues.

In part, this is why a diet with absolutely no fat in it can be quite harmful to your body. Itallows cholesterol and other toxins to remain stuck inside you. As harmful as itsreputation is fat is needed to help us dispose of cholesterol.

It is common sense that to ensure normal cholesterol levels and keep cholesterol undercontrol you must watch your weight and diet. And this ereport discusses exactly on thatLow and High Cholesterol Foods and Diets.

By the end of this ereport, you would know what foods and diets you should avoid sincethey increase cholesterol. But, you're going to also know what foods and diets toconsume which can lower cholesterol. I guess it’s the irony of life, that the better thefoods taste, the higher the chance that they're high cholesterol foods.

Good and Bad Cholesterol

There are two main kinds of lipoproteins that help transport cholesterol throughout thebody. These are known as LDL and HDL.

Lowdensity lipoprotein (LDL) carries cholesterol from your liver to the cells that need it.However because our bodies manufacture cholesterol and we consume it as well ourbodies go into “overload” mode in an effort to deal with it. We tend to have way toomuch of it and the result is an overload of sticky waxy cholesterol and fat.

If there is too much cholesterol for the cells in our body to use, it can build up in yourblood and cling to the artery walls, leading to disease of the arteries. For this reason,LDL cholesterol is often nicknamed 'bad cholesterol'.

Not all cholesterol in our body is considered to be villainous to our health. Highdensitylipoprotein (HDL carries cholesterol away from the cells and back to the liver, where it iseither broken down or passed from the body as a waste product. For this reason, it isreferred to as 'good cholesterol.”


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To summarize, the lower your LDL cholesterol levels are and the higher your HDLcholesterol levels are the better!

The amount of cholesterol in the blood (including both LDL and HDL) can be measuredwith a blood test. The test measures the ratio of LDL to HDL. The bigger the differenceis in the ratio between these two components the better as long as the LDL levels arequite low.

Triglycerides are the fats you use for energy and come from the fatty foods you eat. Youstore this fat that is not utilized in the fatty tissues of your body. Excess triglycerides inthe blood also can indicate potential heart problems and an excess of cholesterol. Thatis why a doctor will often test your blood for “high triglycerides” as part of finding out howat risk you are for health problems as the result of having high cholesterol.

Health Risks of High Cholesterol

Medical evidence strongly indicates that high cholesterol levels can cause narrowing ofthe arteries (atherosclerosis), heart attack and stroke.

This is because cholesterol can build up in the artery wall (restricting the flow of blood toyour heart, brain and the rest of your body.) It can also accelerate the development of alethal blood clot in a blood vessel anywhere in your body!

Your risk of coronary heart disease (when your heart's blood supply is blocked orinterrupted) rises as your blood's cholesterol level increases. Other factors, such as highblood pressure, lack of exercise, a family history of high cholesterol and smoking,increase this risk even more.

Are You At Risk?

There are many factors that can increase your chance of having heart problems orstroke if you have high cholesterol.


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Some risk factors, such as an unhealthy diet and smoking, can be altered by makingchanges to your lifestyle.

Other risk factors, such as having diabetes or high blood pressure, can also be treatedwith medication.

Some risk factors, such as having a family history of stroke or heart disease, cannot bechanged and that is why it is important for some people to be extra diligent when itcomes to watching their bad habits and diet. In this case it may be all you can do to“beat the beast of cholesterol” off by taking measures to stay in control of how high yourLDL levels are.

If you have inherited the condition you may be fighting an uphill battle to get yourcholesterol down. If you have been diagnosed with high cholesterol then you may belooking for ways to change your diet so that you can improve your LDL to HDL ratio.

That is part of the purpose of this EReport – to help you stay on top of the condition ashigh cholesterol is also well known as a silent killer.


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2. Foods That Are High In Cholesterol

When it comes to foods, high cholesterol levels are caused mainly by the fats that youget from the food. However, not all types of fat are bad for you. As mentioned beforesome fats are valuable for helping to carry the cholesterol out of your body.

In essence there are two types of fat – The “Good Polyunsaturated Fat” that help flushyour body of cholesterol and” the Bad Fats” that keep the cholesterol stuck in your body.

Let’s start by taking a look at how the Good Polyunsaturated Fats in our diet can help uslower our cholesterol.

The Good Polyunsaturated Fats

There are basically two types of good polyunsaturated fats that we can obtain from food.These are the Omega3 and the Omega6 fats that are found in dietary fats and oils.

You are probably already familiar with the Omega 3 fatty acids. There has been a bigdeal made in the media about how these fats actually help protect the heart fromcardiovascular disease by lowering cholesterol levels. Omega 3 fatty acids are nowadded to everything from eggs to orange juice to canned spaghetti so it is a bit easier toconsume enough of it in our daily diet than it used to be.

Omega 3 fatty acids are generally found in fish and the cheapest most available sourceis simply canned fish. However there have been concerns of late that there is too muchmercury in canned fish which is why some people nowadays prefer to take itsupplements instead. Fish oil supplements are also readily available at most pharmaciesand health food stores.

To find out about a fish oil supplement that comes from the pristine waters of NewZealand click at the link below:

http://www.allaboutloweringcholesterol.com/FishOilSupplement


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Consuming enough Omega 3 oils has other health benefits as well. Besides protectingyour heart they have also been found to help you lose weight. Researchers have provedthat a diet high in Omega 3 oils can positively affect the body’s metabolism so that itburn fat almost six times more efficiently.

Yet another excellent source of Omega 3 fat is flaxseed. It is also high in fiber and eatingfiber is one the most efficient and simplest of ways to lower your cholesterol level. It alsohelps to flush cholesterol and other wastes out of the colon.

You can buy flaxseeds, flaxseed oil and flaxseed bread in most health food stores. Youcan also sprinkle ground flaxseeds into smoothies and on top of ice cream and add it tochilis, muffins and sauces. You can use it as a condiment or as an ingredient.

You can even grind it up in a smoothie and drink your flax seeds but probably theeasiest thing to do is simply add a bit of flax seed oil to your smoothies. Flax seed oilalso works well as a component in salad dressing.

Omega 6 fatty acids, which are easier to find in food sources than the Omega 3 acidsalso help lower bad cholesterol and raise good cholesterol.

Most of us get enough Omega 6 fatty acids through our daily diet because they arewidely available in a variety of foods. We don’t really have to be concerned aboutgetting enough Omega 6 oils in their diet.

However Omega 3 acids are a completely different story because hide in seafood andflax.

In the next page is a guide to where you can find Omega 3 Fish Oils in Seafoods:


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Seafoods with High Omega3 Content

All of the data below is for a three ounce serving. You should try to get 2.5 grams ofomega 3’s per day.

TYPE OF FISH OMEGA3 CONTENT PREPARED

Shad 3.7 g Baked

Sardines 2.4 g Waterpacked can

Mackerel 1.9 g Broiled

Sablefish 1.9 g Broiled

Salmon 1.6 g Poached

Tuna 1.5 g Grilled

Oysters 1.4 g Boiled

Trout 1.2 g Broiled

Shark 1.1 g Grilled

Swordfish 1.1 g Grilled

The Good Monounsaturated Fats

Monosaturated fats are found in such foods as nuts, olives avocadoes, peanuts, andolive and canola oils. These good fats help to reduce cholesterol levels with the ultimateresult that they also protect us against heart disease.

These oils can also help you burn fat and lose weight. They are thought to play a veryimportant role in particular when it comes to burning off belly fat.

Yet another consequence of consuming monounsaturated fats is that they also help youfeel full.


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Here is a shortlist of the best sources of monounsaturated fat in a diet starting withsunflower oil at the top of the list which contains over 70% healthy monounsaturated fat.

Foods High in Fatty Acid

ü Sunflower oil

ü Hazelnut oil

ü Olive oil

ü Canola oil

ü Avocado oil

ü Apricot kernel oil

ü Palm oil

ü Dry roasted macadamia nuts

ü Seal oil

ü Goose fat

ü Herring fish oil

ü Hazelnuts

ü Corn oil

ü Peanut oil

ü Vegetable oil

ü Dry roasted pecans

ü Rice bran oil

ü Sesame oil

ü Almond butter

ü Almond oil

ü Sardines

ü Cocoa butter


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ü Roasted almonds

This is just a short list of the top sources of monounsaturated fat meaning that there are30 or more grams of monounsaturated fat per 100 grams in the food.

The idea is that you should refer to this list when you go shopping and also try to makethese good monounsaturated fats an essential part of your daily diet.

How to remember Good & Bad Fats

Whenever you see the labels of various food remember this:

Polyunsaturated and Unsaturated Fats = Good.Feel free to eat foods that contain polyunsaturated and unsaturated fats.

Saturated Fats = BadLimit as much as possible foods with saturated fats.

Identifying the Bad Fats in Your Life

Here is how to identify the bad fats in your life.

The worst fat for you is Transfats. These are processed fats. You can find transfatslisted as an ingredient on most food labels and try to avoid them.

However keep in mind that there are more than forty thousand packaged foods on themarket that contain this type of fat and that is not listed on the labels!!

The reason this type of fat is not listed is because food manufacturers have fought foryears to keep it off ingredient labels. In 2000 the U.S. Food and Drug Administrationfinally adopted regulations that required manufacturers to include transfat content on thepackaging.

Transfats came into existence in the fifties as a way of indulging our cravings for fattyfoods without having to actually spend money on expensive natural sources of fat as aningredient. The only problem is that these fats raise cholesterol, weaken the heart,cause diabetes and swell up your body.


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In fact it is estimated that bad fats may be responsible for thirty thousand prematuredeaths every year.

In one Harvard study researchers found that just getting three percent of your dailycalories from trans fats increased your risk of heart disease by fifty percent. Threepercent of your daily calorie intake is the equivalent of seven grams of transfats. That isroughly the same amount that is in an order of fries. On average Americans eat betweenthree and ten grams of transfats every day so you can see the great risk that is involved.

There are also many practical reasons why food manufacturers insist on using tranfatsto create food stuffs. Products made with vegetable oil would be too greasy to eat.Tranfats are waxy, stiff and more like margarine.

So to create chips, waffles, nachos, pies, muffins and cakes manufacturers heat oil toextremely high temperatures and bond it with hydrogen. This creates oil that stays solidat room temperature. This makes food that might be healthy in the first place muchfattier than need be because the fat that is added is so plaquelike .

In essence you can think of these transfats as being manmade and like most things thatare not natural they are dangerous to our health.

Since these toxic transfats don’t exist in nature your body has a terrible time trying todigest them. Foods that contain transfats are free radical time bombs.

In fact, transfats accomplish the very opposite of what you would ideally like to havehappen in your body. They raise the number of LDL (bad) cholesterol particles in yourbloodstream and lower your HDL (good) cholesterol. They also raise the blood levels ofother lipoproteins. The more you have in your bloodstream the greater your risk of heartdisease is as well. Eating too many transfats has also been linked to an increase incancer and diabetes.

Transfats are added to a shocking number of foods and even those foods that weconsider to be low fat or healthy for us. Mostly these fats masquerade on the sides offood labels as “partially hydrogenated oil.” You should also be aware that any time yousee palm oil or vegetable oil on a label that it is likely really a harmful transfat. Even


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though palm oil by itself is actually a good source of monounsaturated fat it is usuallyruined and made toxic to the body after it is bonded with hydrogen.

One look at what is in your cupboard now will reveal an incredible number of foods thatcontain these transfats including popcorn, cookies, candy bars, etc. Even foods that youthink might be diet foods like bran muffins, non dairy creamers and cereals are oftenstuffed with transfats. They also hide in foods that seem like they are good for actuallylowering your cholesterol (like Wheat Thins.) These fiber rich “healthy” foods are makingyou unhealthy without you even realizing it.

So how do you take care of this problem?

First of all you need to take control of your Trans fat intake and avoid all foods that havehydrogenated or partially hydrogenated oils on food labels. Several of the bigcompanies are now making snacks like this that are not so bad for you.

Remember too that the higher up on the list that the transfat is on the label of ingredientsthe harder on your health it is going to be for you.

The other way to avoid transfats is to avoid ordering fried foods. These types of fats tendto be in foods like fish and tips, fried chicken, tortillas and other belly bloating snacks.

Your safest bet? Avoid all junk foods and always order baked or broiled food wheneverpossible. You should also try to avoid fast food joints where almost every food option isloaded with transfats.

Below there’s a list of 11 High cholesterol foods which you need to be fully aware of.

Ideally you should not consume more than 300 mg cholesterol in a day from foods. Andbelow is a list of foods that contain high cholesterol.


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Food Serving Size Cholesterol Level

Boiled egg 1 225 mgCream cheese 1oz 27 mgCheddar cheese 1oz 19 mgButter 3.5oz 250 mgLamb 3.5oz 70 mgBeefsteak 3.5oz 70 mgChicken 3.5oz 60 mgKidney, beef 3.5oz 375 mgLiver, beef 3.5oz 300 mgIce Cream 3.5oz 45 mgSponge cake 3.5oz 260 mg

So to recap you need to avoid –

• Margarine• Fried Foods• Any food with partially hydrogenated oil on its list of ingredients• Fast Foods

You should also avoid food items in saturated fat. These fats occur naturally in meat anddairy products. The problem is that when they enter your body they tend be stored as fatin your hips, your ribs and stomach.


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3. Foods That Will Lower Your Cholesterol

While there are many high cholesterol foods, there’s the other side of the coin – lowcholesterol foods. In a nutshell, these foods do not contain high amount of saturated fatand therefore do not have much chance to interact with your body’s cholesterol or thecholesterol in food.

It is recommended that you eat high fiber food items like green leafy vegetables andgreen salads. They should form an essential part of your daily diet.

At the same time try to eat whole wheat bread as compared to refined flour bread. Pluswhole grams and pulses are preferable to polished ones. Sprouted or raw grains shouldbe eaten frequently to also help lower your cholesterol levels.

One of cholesterol reducing foods is extra virgin olive oil. It increases HDL cholesterol(the good kind) that results in the cleaning of arteries from buildup of plaque. The netresult over time is a much lower cholesterol level.

In a nutshell a diet that contains extra virgin olive oil and more vegetables probably workbest to lower cholesterol quickly. This, of course means eating more raw foods with oilon them which simply put is an order to “eat more salad!”

There are foods that contain little or no cholesterol but there are also foods that have theability to actually lower it.

Below is a list of foods that lower cholesterol. If you are serious about reducing your riskof heart attack and stroke then you will want to have them in your home and eat themmore often

ü Oat cerealü Cereals containing flaxseed or psylliumü Whole grain cerealsü All types of fruits, especially currants, grapes, apples, strawberries, blackberries,

raspberries, citrus fruits.ü Pecan nuts, walnuts, olives, soy nuts


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ü Dried or canned beans, peas and lentilsü Corn, fresh, frozen or cannedü Soybean productsü Whole wheat breadü All vegetables, especially onion, watercress, leeks, spinach, carrots, artichokes,

avocado, broccoli, kale Brussels sprouts and cauliflowerü A variety of flavourings, herbs and spices, especially fresh garlicü Lean meats and chicken.ü Salmon, swordfish, tuna and trout

Canola and olive oils and margarines made from these oils.

Still not sure how to incorporate these foods into your daily diet? It is easier than youthink! You already cook with most of them off and on. It is simply a matter of integratingthem into your daily diet in a way that will proactively lower your cholesterol.

What to Eat Every Day

If you are uncertain as to how to incorporate these foods into your diet here are someideas.

First off, shirk the bacon and eggs for breakfast and start the day with oat coral, or anycoral that contains the soluble cholesterol lowering fibers such as flaxseed or psylliumfiber or seeds.

For snacking choose fruits such as grapes, currant, strawberries, blackberries,raspberries, citrus fruits, seed and apples.

Replace animal fats with small quantities of nuts, especially pecans and walnuts, andolives (monounsaturated fats); seeds (lignans) and soy nuts (genistein). All these fattyfoods contain Vitamin E which is a nutrient that also can help lower your cholesterol.

For lunch make legume dishes, dried beans, peas and lentils in tasty and hearty soups,stews and salads.


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For dinner make sure you have some kind of fish such as salmon, swordfish, tuna andtrout which of course have the necessary Omega 3 fatty acids that you need to lowercholesterol.

Use canola and olive oils and margarines made from these oils (unsaturated fats) insmall quantities to cook with so that everything has a well rounded flavor.

Low Cholesterol Food Tips

It is one thing to know which foods will lower your cholesterol and quite another to putshopping for them, cooking them and presenting them on a plate for dinner.

Here are some great tips for getting healthy eating low cholesterol foods into our life.

First of all make a shopping list before you go shopping so you stick to buying foods thatare good for your heart and arteries and avoid impulse buys!

Simply do not keep foods that are high in cholesterol in your house. Only have healthyfoods such as canned or dry beans, fresh fruits, whole grains, vegetables and vegetablejuice on hand.

Get rid of the butter and margarine and replace them with canola oil, olive oil or plantsterol spreads.

Look for foods that are specifically designed for low cholesterol and heart healthy diets.These are foods that have been fortified with plant stanols and sterols which help blockthe absorption o cholesterol.

Instead of eggs try eating and cooking with cholesterol free egg substitute.

Substitute fish or vegetables in healthy oils instead of heavy creams on pasta.

Liven up your dishes with oregano, basil, parsley, rosemary, thyme, cilantro, coriander,or cumin instead of adding fatting creams and sauces.

As you can see it only takes a few small changes in your attitude towards food and incooking food to make a big difference in your cholesterol levels for the better!


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4. How Diet Affects Cholesterol Levels

Your diet has the ability to either raise or lower both good(HDL) and bad (LDL)cholesterol. It all depends on your food choices.

The lower your LDL cholesterol is and the higher your HDL cholesterol is the less at riskyou will be for cardiovascular disease, heart attack or stroke.

The Importance of the HDL to LDL Ratio

You need to understand that it is not enough to just have high levels of good cholesterol.The ratio of good to bad cholesterol is important. This is because you can still get aheart attack if you have a high HDL level but also a high LDL level.

So what is the ideal ratio of HDL to LDL. Experts say your total LDL cholesterol levelshould be a little less than four times your HDL reading.

For instance if your total cholesterol is 228 (which is a bit high) and your HDL or goodcholesterol is 58 then your ratio is 3.8 which is good.

This ratio is actually more important than any total cholesterol reading when it comes topreventing heart attack, heart disease, stroke, arteriosclerosis, coronary heart disease,coronary artery disease and other cardiovascular diseases.

Of course this does not mean you have to eat all low cholesterol foods all the time. Youstill need good cholesterol. Your challenge is to lower the bad LDL cholesterol and notthe good (HDL) one.

Having understood this, a diet to control high cholesterol need not only be diets andfoods low in cholesterol. You need to lower cholesterol, but the dilemma is that you needto lower the bad (LDL) cholesterol and not the good (HDL) one.


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Clinical Study Results regarding HighCarbohydrate & High Fat Diet

Another controversy in regards to a low fat diet, is because of one study in the Journal of ClinicalEndocrinology & Metabolism. Dr. Mark Borkman, of Sydney, Australia and his group studied,young, normal weight, nondiabetic people. They were either put on a highcarbohydrate diet, ora highfat diet for a threeweek period.

After 3 weeks they switched. And had their cholesterol counts taken at each three week interval.On the high fat diet they had much better ratios, then on the high carbohydrate diet.

In regards to high cholesterol foods understand this. The liver manufactures 80 percent of thecholesterol needed. The 20 other percent comes from the foods we eat.

So, when you eat foods high in cholesterol, your liver will cut down manufacturing it. It means,that eating high cholesterol foods is not that harmful as compared to high carbohydrate and fatdiets.

However, despite the study by Dr. Mark Borkman, you should avoid saturated fats from yourdiet. Saturated fat causes the liver to produce more harmful cholesterol.

Saturated fat also raises triglyceride levels and thickens the blood. Whenever consuming fatfoods such as junk food, cream sauces and desserts, try to choose polyunsaturated andunsaturated fats.

For example, coconut oil may be cholesterol free, and you can consider it to be a food toconsume freely, but it is highly saturated and more dangerous than seafood, as it causes theliver to produce more harmful cholesterol. Saturated fat also raises triglyceride levels andthickens the blood.

Seafood, on the other hand, you may not consider very harmful eventhough it containscholesterol. But it also contains the protective polyunsaturated fats that cause the liver toproduce less harmful cholesterol and more protective HDL cholesterol.

A final word. Fruits and vegetables are a safe bet, as mostly they are not part of diets for highcholesterol. On the contrary, they are either low cholesterol, lower cholesterol or cholesterol free.


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When you choose your food eat 2/3 from vegetables and fruits and 1/3 other foods.

Supplements & Medication May Help

For some people diet and lifestyle changes are not enough. High blood cholesterollevels often have a genetic component. Some people inherit altered genes that causehigh cholesterol and this can usually not be changed sufficiently by lifestyle or diet.

If you are at risk of coronary heart disease and your LDL cholesterol level doesn’t dropafter you make lifestyle changes and pay attention to diet, your doctor may recommendmedications to force your LDL levels down.

The problems with cholesterol drugs is their side effects. In about 2% of users, thesedrugs cause side effects on the following:

Liver;

Muscle weakness;

Brain and central nervous system.

However, diet and exercise will still be important, even if you are taking medication. Yourdoctor may also refer you to a specialist who treats cardiovascular disease.

Alternatively you can take proven and established Cholesterol Lowering supplements.You can find a cholesterol supplement review by clicking at the link below:

http://www.allaboutloweringcholesterol.com/productreview

The order you want to follow for lowering cholesterol is:

• Foods and Diets first; then

• Supplements second, and

• Drugs last.


http://www.all-about-lowering-cholesterol.com/product-review

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5. Summary

Things to remember that are nonnegotiable when it comes to helping you keep yourhealth.

Cholesterol is not the enemy – it is a fatty substance that is absolutely essential to manymetabolic processes but it can be too much of a good thing!

You need to lower your LDL and increase you HDL. The ratio between these two ieLDL/HDL must be less than 4.

Your body can make its own cholesterol so you do not have to consume it in the form ofextra fats in your diet.

High levels of LDL cholesterol in our blood can lead to coronary heart disease.

Consume foods that contain polyunsaturated and monounsaturated fats, and not foodshigh in saturated fats and transfats. That latter boost the bad LDL cholesterol.

These are especially important concepts to remember if you have familialhypercholesterolaemia which is what doctors call hereditary high cholesterol.

The preexistent conditions and symptoms of this ailment are –

• Family history of heart attacks at an early age• High LDL cholesterol levels that resisted treatment in one or both parents• Cholesterol deposits on the knees, elbows and buttocks (xanthomas)• High blood cholesterol levels• Chest pain caused by narrowed coronary arteries (angina)• Heart attack early in life.

This type of high cholesterol, accounts for about ten percent of cases of early onsetcardiovascular disease which means that it kicks in before the person is fifty five yearsold.


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Aside from diet regular exercise has also been proved to reduce cholesterol levels thatare way too high. You do not have to exercise every day to see results. You only have towork out three days a week to put physical mechanisms into action that can help youreduce your overall cholesterol level.

You should also keep your weight down as obesity is a known risk factor for heartattacks. It is also well known that obesity and high cholesterol levels often go hand inhand. Try to maintain a healthy weight for your height as part of a proactive plan forfighting high bad cholesterol levels.

Yet another way to artificially elevate your cholesterol levels is to smoke cigarettes. Youcan exercise and eat healthy foods all you want but if you smoke any kind of cigaretteyou are sabotaging your best efforts to get healthy. This is because inhaling cigarettesmoke actually encourages cholesterol to stick like glue to artery walls. There are alsomany other reasons to quit smoking as well.

However the point is that whether your case of high cholesterol is hereditary or not youcan make proactive lifestyle changes as stated in this report that can make a bigdifference to whether or not you will be prone to developing cardiovascular disease.


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6. Recommended Resources

To learn more about cholesterol go to www.allaboutloweringcholesterol.com/. Thereyou will find the latest and most updated information about cholesterol, foods,triglycerides, cholesterol medications etc.

To find out about specific supplements that you can take regarding cholesterol and howto lower it, go to http://www.allaboutloweringcholesterol.com/productreview

To find out about a fish oil supplement that comes from the pristine waters of NewZealand click at the link below:

http://www.allaboutloweringcholesterol.com/FishOilSupplement

To learn about triglycerides and their effects on health, and how you can lower them,check out: www.allaboutloweringcholesterol.com/triglyceridefullreport

7. Disclaimer

www.allaboutloweringcholesterol.com/. does not accept any responsibility for any lossor damage to health or otherwise, which may arise from reliance on informationcontained in this report.

The information provided in this report is for informational purposes only and is notintended as a substitute for advice from your physician or other health care professionalor any information contained on or in any product label or packaging. The informationand claims made in this report have not been evaluated by the United States Food andDrug Administration and are not approved to diagnose, treat, cure or prevent disease.


http://www.all-about-lowering-cholesterol.com/.

http://www.all-about-lowering-cholesterol.com/product-review

http://www.all-about-lowering-cholesterol.com/Fish-Oil-Supplement

http://www.all-about-lowering-cholesterol.com/triglyceride-full-report

http://www.all-about-lowering-cholesterol.com/.

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