Beat High Cholesterol

Cholesterol is a fat-like substance circulating in the blood. The body needs a certain amount to maintain cell membranes and perform other vital functions, but high levels lead to blocked arteries which can cause a heart attack.

There are two types of cholesterol: LDL and HDL. The low-density lipoprotein (LDL) is the negative type of cholesterol. High levels of LDL causes unhealthy build-up of cholesterol plaque on artery walls, which can lead to coronary disease. The high-density lipoprotein (HDL) is seen as the positive cholesterol. The HDL carries the LDL away from the artery walls when levels are properly maintained.

High LDL and total cholesterol levels increase the risk of a heart attack, as does a low level of HDL (below 0.9 millimoles per litre). Doctors recommend keeping total cholesterol below 5.6 millimoles per litre, ideally around 5.2 millimoles per litre, and your HDL level as high as possible.

Whatever the cause of your high levels of cholesterol is, it is very important that you make efforts to lower your cholesterol levels by changing your lifestyle, here are 4 tips to get you started.

Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies.

Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say "may help lower cholesterol.")

Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.

Have more servings of dried peas, beans, soy products, oats, whole grains and high-fibre cereals.

If home remedies do not lower your total cholesterol sufficiently within two or three months, you may need to take prescription drugs. Conventional drugs reduce heart attack risk by up to 25%. Take regular exercise to raise your HDL level.