LOWERING HIGH CHOLESTEROL WILL IMPROVE YOUR HEALTH

Finding ways of lowering high cholesterol is one of the best ways of reducing your risk of heart disease - one of the leading causes of death in the United States.

With over 600,000 Americans dying from heart disease each year, this is a major issue, so anything that can be done to reduce the risk is worth considering. As research has clearly demonstrated, hypercholesterolemia, (high blood cholesterol levels), if left untreated, eventually leads to heart problems such as cardiovascular disease and arteriosclerosis.

Lowering high cholesterol levels is thus a crucial tool for most people in reducing their risk of heart disease, and one of the most effective ways to achieve this is by changing your diet.

In order to begin lowering high cholesterol, you need to focus on several key areas - you need to reduce your intake of bad fats, curb your use of salt and high sodium foods, and restrict or stop drinking sugar-sweetened beverages.

In particular, you need to reduce your intake of saturated fats. Where are these found? They are everywhere, with the main sources being: French Fries, Fast Foods, Chips, Ice Cream, Cookies and Cake.

Of course, taking the bad stuff out of the diet is only one part of the equation. You also need to know what you should be eating. There are five types of foods to focus on:

Fruits and Vegetables:  We all know we should eat at least five a day, but do you know why? Fruits and vegetables are packed with vitamins, minerals, phytochemicals, and antioxidants, all of which can help fight the "bad" low-density lipoprotein (LDL) that is a major risk factor for heart disease, heart attack, and stroke. In addition, fruit and vegetables are a great source of soluble fiber, another key component in reducing your cholesterol levels. If you try to eat a variety of vegetables each week you will ensure that your body gets a wide array of healthy ingredients.

Healthy Fats:  While reducing consumption of saturated fats is essential, not all fats are bad. We need some fat in our diet, and the best types are monounsaturated fats.  You can get these from olive oil, nuts (hazelnuts, almonds, Brazil nuts, cashews), avocado, sesame seeds, and pumpkin seeds.  These healthy fats not only help to improve cholesterol levels, they can also boost the immune system, and keep your brain and central nervous system healthy.

Eat foods high in fiber: As noted earlier, fruit and vegetables are great sources of fiber, as are foods like barley and oatmeal. Even the humble apple is a key cholesterol fighter - apples contain a soluble fiber that helps bind cholesterol in the gastrointestinal tract and remove it from the body.

Nuts: Eaten in moderation nuts can help to lower bad cholesterol. Walnuts, almonds, and peanuts are good choices, though be aware that they are also high in calories. Also, choose unsalted nuts whenever possible.

Beans: Most of us don't eat many beans, but they are high in antioxidants and fiber, and can help improve your cholesterol profile. Try kidney beans, chick peas (garbanzos), lentils, split peas, black-eyed peas, and white beans.