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4) Drink water. To gain the best cholesterol lowering effects consume from two to four cups of dry oats or barley daily. Select fish such as cod that has less saturated fat than even chicken or other meats.

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You can also create a very low fat salad dressing by combining half an avocado with some herbs and lemon juice. When making healthy choices, check this part of every food level for the following: Serving Size: This will tell you whether a food is really healthy or whether it just appears so due to a very tiny portion size. Percentage: The right hand side of many labels will tell you what percentage of the recommended daily value the food represents. Getting a cholesterol profile can help determine if your heart is at risk. Advertisers spend millions and even billions of dollars getting you to eat their foods - even when those foods are processed and contribute directly to higher cholesterol. Communicating effectively with your doctors and care givers is very important, since you need to give them information about your condition and symptoms which may help them treat you.

Understanding the Causes of High Cholesterol

Besides diet, other causes of high cholesterol are lifestyle, gender and the heritage of the individual.


For some, even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Due to heart risk factors besides diet, some people require a very aggressive approach which includes cholesterol lowing medication. We will address this issue as we progress in 30 days to lowering cholesterol.

Lifestyle issues and high cholesterol:

When we opt for convenience in eating over nutrition, we are setting ourselves up for problems. Eating fast foods and convenience foods results in eating too many fats and salts, which can raise our bad cholesterol levels. In addition, a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. If you want to see a graphic representation of this, consider renting the documentary movie Supersize Me. This documentary details the attempts of one man to live on fast foods and little exercise alone. The results on his cholesterol and body health in just 30 days are truly frightening.

A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. It is never too late to start on this path.

Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Just 20 minutes of aerobic exercise, including walking, each day will lower cholesterol. Exercise does not have to be a large time or money commitment. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.

Diet:

An important consideration in eating is choosing lower fat.

Buy cooking oils that are unsaturated. Use low fat cooking sprays to replace heavy oils whenever possible. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.

Age and Gender:

Cholesterol levels increase with age. Women generally have a lower level than men from age 50 to 55. Once a woman starts menopause, the cholesterol level starts to increase.

While there is not much that you can do about your age, you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored.

Heritage:

Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.

Find out if your family battles with high levels of cholesterol and then bring this to your doctors attention right away. If you have a family history of heart disease and high cholesterol levels, work harder and start earlier in adopting a healthy lifestyle and eating plan.

Your doctor can recommend specific steps and instructions that you can follow to improve your health. However, adopting a very low-fat diet and healthier lifestyle is often challenging, especially if we have followed less than ideal eating and life patterns for some time. If you are having trouble following a specific cholesterol-lowering treatment - whether it is because of side effects or lack of motivation - be frank with your doctor about this. You need to take matters into your own hands and not rely on a doctor or any symptoms to determine your cholesterol level. The main cause behind heart disease is this thickening of the fatty deposits in the arteries, and the main reason behind the blocking of arteries is high levels of bad cholesterol. Sometimes, this is very simple.