plant sterols
Adapt to 1% milk and then to skim milk for best in health. The Statins most used today are pravastatin, fluvastatin, lovastatin, simvastatin, and atorvastatin. If you are a pre-menopausal women with risk factors for high cholesterol or heart disease, get a cholesterol profile done.

lower your cholesterol
These handy guides are sold at many bookstores and can tell you exactly how much cholesterol, sodium, fat, and other elements are contained in each food. Just 20 minutes of aerobic exercise, including walking, each day will lower cholesterol. Receive 25_35% or less of your day's total calories from fat. For example, it is possible that sandwich meats - a highly processed food - is labeled as light to suggest that it has less calories than the regular product, but this food is still likely to contain all sorts of unhealthy fats and ingredients that are unhealthy for your heart. As cholesterol becomes a bigger issue, many pharmacies, hospitals, and clinics offer free workshops, information sessions, and even free cholesterol testing.

Shopping Cheat Sheet

When you go shopping, take the following list along with you to prompt you to make good food choices:

Good Food Bets:

whole grain cereals, oats, and cereals that have psyllium and flaxseed
Any types of fruits
Grains such as quinoa, barley, hominy, millet, amaranth, bulgur, cous cous,
Nuts (almonds, pecans, walnuts, soy, also lives - all with no additives like salt and all untoasted)
Dried legumes, beans, peas, lentils
Vegetables of all kinds (fresh where possible, but frozen is fine too)
Soybean products such as tofu and soy milk
Whole wheat, rye, pumpernickel bread (look for low-salt varieties and check levels of fats first)
Tortillas
Whole grain pita breads and crackers (make sure to get low-salt varieties and check fat amounts)
Fresh garlic and herbs, dried spices and herbs
Low-sodium salsa or spicy sauce
Low fat and low sodium soup base or stock
Low sodium pasta sauce
Lean meats and chicken
Fish
Olive oil
Low fat dairy products
Egg whites
Rice and pastas
Popcorn that can be air-popped
Water
Real fruit juice


Avoid, be wary of, or buy very little of (at the very least find lower-fat alternatives):

Whole eggs
Whole milk products
Red meat that is fatty (looks marbleized)
Organ meats
Processed or prepared foods (heat and serve foods or sandwich meats and sausages)
granola or museli cereals (many contain lots of fats)
Sports drinks, sodas, fruit beverages (many are high in salts as well as sugars)

watch out for these ingredients or food values on food labels:

Sodium, salt
Eggs and egg products
Shortening, hydrogenated or partially hydrogenated oil (these are high in trans fats)
Fats (especially trans fats, saturated fats, and others)

Write down the symptoms you need to stay alert for and carefully write down what you need to do if you experience specific symptoms. Research and knowledge will make you more able to take the steps you need to lower your cholesterol. 11) Make heart-healthy food more interesting. Use words such as crisp and delicious to describe low-fat and good-for-you foods such as produce and lean meats. Very Low Density Lipoproteins (VLDL) These lipoproteins transport cholesterol from the liver to the body organs and tissues that need it. This will allow you to make better informed choices about your treatment.