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High cholesterol is a problem for many adults, and can lead to complications like high blood pressure, heart disease, and even death. If you have high cholesterol, it is essential that you work to get it down right away.

The easiest way to do this is through your diet. Foods that are high in saturated fats can greatly contribute to the amount of cholesterol that you have. This includes fried foods, fattier cuts of meats, different cheeses, and processed foods like cookies, cakes, and cold cuts.

Cutting back on these foods may be all that it takes for some people to lower their cholesterol. Others may have to go on a more stringent diet. A stricter diet plan often calls for lower saturated fat and cholesterol. This will usually require that fewer than 7% of the calories that you eat come from saturated fat (approximately 140 in the average 2000 calorie diet). It also requires you to eat fewer than 300 mg of cholesterol a day. The plan may also require you to limit the amount of calories that you eat in a day, since being overweight can influence your cholesterol levels.

If diet alone does not change your cholesterol enough to bring it back down to normal ranges, your doctor may advise you to start taking a medication to help you with bringing it down. Exercise is also a common part of cholesterol-lowering routines.

When you are considering controlling your cholesterol with a diet plan, there are two “super foods” that you should consider adding to your diet. One is fish, and the other is fiber.

Fish is a good choice for anyone that is looking for a healthier diet. High in protein, it can be used as a substitute for fattier red meats as one of your protein choices. Fatty and cold water fish also contain omega 3 fatty acids. Omega 3s have a variety of health boosting benefits. One of these is the fact that Omega 3s ca help with your cholesterol problems. Omega 3s naturally boost your HDL cholesterol level. HDL cholesterol is the cholesterol that is carried away from your heart to the liver where it can be used, which in turn helps and prevents heart disease. This can help you naturally lower the levels of bad cholesterol, bring down your blood pressure, and reduce your risk of clots that could cause heart attacks or strokes.

Fiber is good for a healthy diet as well. Found in fruits, grains, and vegetables, it helps to keep your digestive system regular, fill you up, and provides nutrition. Increasing the amount of fresh foods that you eat and decreasing the amounts of fatty meats can go a long way to lowering your cholesterol. Fresh fruits and veggies also contain high levels of the nutrients needed to boost good cholesterol levels so that your body can fight off high cholesterol problems naturally. Some grains, like oatmeal, have even been shown to have cholesterol-reducing effects when eaten on a regular basis.

A few simple changes may be all that you need to help bring your cholesterol to a healthy level.

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Reducing High Cholesterol

One of the leading causes of death for both women and men is heart disease. Some people are born with it and other acquire this condition due to their poor lifestyle choices. There are many factors that contribute to heart diseases, and one of these factors is high cholesterol.

Cholesterol is a substance that is waxy by nature and it is produced naturally by in the liver. Cholesterol is a key substance needed to produce key hormones, transport nutrients throughout in the body, create Vitamin D and new cell membranes. However an increased presence of cholesterol means that the majority of it is not used and it poses a serious problem for our body.Unused cholesterol clogs arteries and forms plaque, which restricts proper blood circulation and greatly increases the risk of heart disease. This additional, but unnecessary, cholesterol enters the body via the foods that we eat such as animal fats, shellfish, and dairy products. Unfortunately, there aren’t many noticeable physical symptoms for high cholesterol and most people are unaware of dangerously high levels without undergoing cholesterol screenings during a visit to the doctor.

Once high cholesterol is detected, it is reversible through weight loss, diet, and exercise. Making lifestyle adjustments and eliminating cholesterol-rich foods from the diet can greatly lower cholesterol levels as can increasing the intake of foods high in antioxidants, which help to cleanse the blood. Regular exercise is also important to keep blood circulating and in an attempt to clear the arteries of high cholesterol deposits that have already begun to form. In adjusting one’s diet and engaging in daily physical activity, weight loss begins to naturally occur, thus further decreasing high cholesterol levels, decreasing heart exertion and decreasing the chances of heart disease. In the event that proper lifestyle adjustments are not made in time, doctors often prescribe medications known as statins, which can also carry severe side effects. Such as adnormal blood pressure which can be defined by a range of values. High blood pressure lower than 140/90 mm Hg is considered normal. A blood pressure around 120/80 mm Hg is considered the best level to avoid heart disease. A number of factors such as pain, stress or anxiety can cause a temporary increase in blood pressure.

Reducing high cholesterol must be on our list of priorities all the time because not only that cholesterol is a silent killer but it can affect us in more ways that we can ever imagine. Remember a low cholesterol level means a healthy life.

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Did You Know That High Cholesterol Can Kill?

A recent study shows that more than one third of American adults are at risk of coronary disease because of high blood cholesterol, according to the New York Times. The researchers reported that 60 million Americans over 20 years old have cholesterol levels high enough to require “medical advice and intervention.”

LDL cholesterol, or “bad” cholesterol, as it is sometimes referred to, is produced by the liver and circulates in the blood. It slowly accumulates on the inner walls of your arteries, which nourish your heart and brain. It contributes to the formation of a hard substance called plaque that can actually block the flow of blood in your arteries and make them less flexible. This in turn puts your circulatory system at risk. If a clot forms, it can cause a heart attack. If it travels to the brain, it can cause a stroke.

What can you do to improve your health? Prescription medications can help, but they are costly. Dietary changes will improve your cholesterol over time, but you have to stick with them; which means cutting out some of your favorite foods altogether. Foods that are high in fats from animal sources, like fried foods and fatty meats, directly raise your cholesterol. Also, diets high in simple carbohydrates and sweets can also contribute to high LDL cholesterol levels. Some studies even show that stress is linked with high LDL levels due to the body’s chemical response to stressful situations.

How can you improve your LDL cholesterol levels by adding something to your dietary habits, rather than taking something away? Beta-sitosterol is a natural plant phytonutrient that has been shown to reduce harmful LDL cholesterol levels. It is a natural compound found in pecans, pumpkin seeds, soybeans and rice. It is clinically proven to reduce the body’s absorption of cholesterol.

The American Journal of Clinical Nutrition published a study that reported a 42-percent decrease in absorbed cholesterol when a subject took beta-sitosterol before eating scrambled eggs.

Beta-sitosterol appears to inhibit cholesterol production in the liver as well. Beta-sitosterol actually breaks down an enzyme that is key in the production of harmful LDL cholesterol. The body naturally produces more cholesterol than a person normally consumes. A big part of your cholesterol numbers is determined by heredity. You inherit some of your cholesterol problem from your parents, but a natural plant phytonutrient may be powerful enough to counteract a part of that problem, according to recent medical testing.

So, if you aren’t interested in wolfing down piles of rice and soybeans before every meal, what can you do to incorporate Beta-sitosterol in to your everyday routine to improve your cardiovascular health? Thankfully, supplements are available. Taking care of your ticker is now as simple as taking an herbal supplement before your meal. Hopefully, the supplements will help you avoid the unwanted side effects, financial burden and physical stress on your body that comes with prescription cholesterol medications.

You should combine your beta-sitosterol supplements with a heart-healthy diet and exercise for maximum results. Just losing 5 to 10 pounds may dramatically reduce your LDL cholesterol levels. Little changes in your daily routine will make a big difference in your long-term health. Try walking up the stairs instead of taking the elevator at work or ordering veggies instead of French fries at lunch. Combine these changes with the addition of a beta-sitosterol supplement and you’ll be well on your way to a happier and healthier future.

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Cholesterol Levels

AHA Recommendation

Cholesterol plays a major role in a person's heart health. High blood cholesterol is a major risk factor for coronary heart disease and stroke. That's why it's important for all people to know their cholesterol level. They should also learn about their other risk factors for heart disease and stroke.

Total blood cholesterol is the most common measurement of blood cholesterol. It's the number you receive as test results. Cholesterol is measured in milligrams per deciliter of blood (mg/dL).

Blood cholesterol for adults is classified by levels. Your healthcare provider must interpret your cholesterol numbers based on other risk factors such as age, gender, family history, race, smoking, high blood pressure, physical inactivity, obesity and diabetes.

The American Heart Association endorses the National Cholesterol Education Program (NCEP) guidelines for detection of high cholesterol. The Third Report of the Expert panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III or ATP III) was released in 2001. It recommends that everyone age 20 and older have a fasting "lipoprotein profile" every five years. This test is done after a 9–12-hour fast without food, liquids or pills. It gives information about total cholesterol, low-density lipoprotein (LDL) or "bad" cholesterol, high-density lipoprotein (HDL) or "good" cholesterol and triglycerides (blood fats).

Researchers have established healthy ranges for each of these. They're given in the lists below. If a fasting lipoprotein profile isn't possible, the values for total cholesterol and HDL cholesterol are acceptable.

If your total cholesterol is 200 mg/dL or more, or your HDL cholesterol is less than 40 mg/dL (for men) and less than 50 mg/dL (for women), you need to have a lipoprotein profile done to determine your LDL cholesterol and triglyceride levels. If your cholesterol is high or you have other risk factors, your healthcare provider will likely want to monitor your cholesterol more closely. Follow your provider's advice about how often to have your cholesterol tested. He or she will set appropriate management goals based on your LDL cholesterol level and other risk factors.

Your LDL cholesterol goal depends on how many other risk factors you have.^†

• If you don't have coronary heart disease or diabetes and have one or no risk factors, your LDL goal is less than 160 mg/dL.
  
• If you don't have coronary heart disease or diabetes and have two or more risk factors, your LDL goal is less than 130 mg/dL.
  
• If you do have coronary heart disease or diabetes, your LDL goal is less than 100 mg/dL.

Triglyceride is the most common type of fat in the body. Many people who have heart disease or diabetes have high triglyceride levels. Normal triglyceride levels vary by age and sex. A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol seems to speed up atherosclerosis (the buildup of fatty deposits in artery walls). Atherosclerosis increases the risk for heart attack and stroke.

On the whole, Americans should reduce the amount of saturated fat, trans fat, cholesterol and total fat in their diet. If you have high blood cholesterol, it's very important to control high blood pressure, avoid tobacco smoke, eat a healthy diet, get regular physical activity, maintain a healthy weight, and control or delay the onset of diabetes. Taking these steps will help lower your risk of heart disease and stroke. If you still need drugs to reduce your blood cholesterol, a healthy diet and active lifestyle will help lower your cholesterol and improve your overall cardiovascular health.

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Cholesterol and Where It Lurks

Burgers. Bacon. Cheese fries. What do they have in common (besides being some people's idea of delicious)? They're all high in cholesterol.

Cholesterol, a waxy substance produced by the liver and found in certain foods, is needed to make vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat. Actually, your liver produces about 1,000 milligrams of cholesterol a day, enough cholesterol so that if you never touched another cheese fry, you'd be OK. But it's hard to avoid cholesterol entirely because so many foods contain it.

Too much cholesterol in the body can lead to serious problems like heart disease. Many factors can contribute to high cholesterol, but the good news is there are things you can do to control them.

Lipids are fats that are found throughout the body. Cholesterol, a type of lipid, is found in foods from animal sources. This means that eggs, meats, and whole-fat dairy products (including milk, cheese, and ice cream) are loaded with cholesterol — and vegetables, fruits, and grains contain none.

The liver produces about 1,000 milligrams of cholesterol a day, and you probably consume about 150 to 250 milligrams in the foods you eat.

Because cholesterol can't travel alone through the bloodstream, it has to combine with certain proteins. These proteins act like trucks, picking up the cholesterol and transporting it to different parts of the body. When this happens, the cholesterol and protein form a lipoprotein together.

The two most important types of lipoproteins are high-density lipoproteins (or HDL) and low-density lipoproteins (or LDL). You've probably heard people call LDL cholesterol "bad cholesterol" and HDL cholesterol "good cholesterol" because of their very different effects on the body. Most cholesterol is LDL cholesterol, and this is the kind that's most likely to clog the blood vessels, keeping blood from flowing through the body the way it should.

On the other hand, HDL cholesterol removes cholesterol from the blood vessels and carries it back to the liver, where it can be processed and sent out of the body.

Why Do People Worry About High Cholesterol?

When you have too much cholesterol, it can be dangerous to your health. When LDL cholesterol levels are high, cholesterol is deposited on the walls of arteries and forms a hard substance called plaque. Over time, plaque causes the arteries to become narrower, decreasing blood flow and causing a condition called atherosclerosis (pronounced: ah-thuh-ro-skluh-ro-sis), or hardening of the arteries.

When atherosclerosis affects the coronary arteries (the blood vessels that supply the muscles of the heart), the condition is called coronary artery disease, which puts a person at risk for having a heart attack. When atherosclerosis affects the blood vessels that supply the brain, the condition is called cerebral vascular disease, which puts a person at risk of having a stroke.

Atherosclerosis may also block blood flow to other vital organs, including the kidneys and intestines. This is why it's so important to start paying attention to cholesterol levels as a teen — you can delay or prevent serious health problems in the future.

What Causes High LDL Cholesterol Levels?

Some of the factors that can lead to high cholesterol are:

• Overweight — Excess weight has been linked with high cholesterol levels.
• Heredity — If cholesterol problems or heart disease run in your family, you are at a higher risk for having problems.
• Diet — Remember the saying "you are what you eat"? Avoid foods that are high in cholesterol, saturated fat, and trans fat, all of which increase cholesterol levels and your risk of developing heart disease.
• Age — The risk of high cholesterol increases as you get older.

Physical activity tends to increase HDL levels, which reduces your chance of developing heart disease.

What Can I Do to Lower My Cholesterol?

Some people who have high cholesterol levels need to be on medication as part of their treatment to lower it. Although most teens won't need to take medication to lower their cholesterol, it's still important to keep cholesterol in check because plaques can start to form during the teen years. To see if you have high cholesterol, talk to your doctor, who can test your cholesterol levels by drawing a sample of your blood.

You can't change your genes but there are things you can do now to decrease your risk for heart disease later.

The American Heart Association recommends that cholesterol intake should be less than 300 milligrams a day, total fat intake should be 30% or less of your total calories, saturated fat should be 10% or less of the total daily calories, and trans fats should be less than 1% of the total calories you consume.

Also, maintain a healthy weight and get moving. Regular aerobic exercise — stuff like biking, walking, and swimming — strengthens your heart, lowers cholesterol, and helps you to lose excess weight. For people who smoke, quitting can help decrease the risk of heart disease.

Healthy Tips

Here are some helpful tips you can try:

• Eat a diet that contains many low-cholesterol foods: fruits, veggies, whole grains (like breads and cereals), legumes (beans), and fish.
• Eat a diet that is low in saturated and trans fat. Replace saturated and trans fats with unsaturated fats. Use liquid vegetable oil or trans fat-free margarine instead of butter, shortening, or stick margarine. Stay away from products that contain hydrogenated vegetable oils.
• If you eat meat, try using lean meats and skinless poultry. Make sure you trim off all noticeable fat before cooking and drain the fat from the pan after browning meats.
• Instead of frying, try boiling, broiling, baking, roasting, poaching, steaming, or sautéing.
• Instead of whole milk, use low-fat or nonfat milk, which contains all the nutrients without all the fat. Choose other low-fat or nonfat dairy products including yogurt, cheese, and cottage cheese. You can also substitute low-fat buttermilk or yogurt in recipes that call for cream cheese or sour cream.
• Use trans-fat-free margarine.
• Instead of meat, use different sources of protein including fish, beans, peas, nuts, and tofu or other soy products.
• Instead of eggs, try just egg whites or cholesterol-free commercial egg substitutes.
• Pass on commercially prepared baked goods, which are often made with hydrogenated oils or trans fats.
• Looking for snacks that are low in fat and cholesterol? Try fruits, raw veggies and low-fat dips, low-fat whole-grain crackers, plain unsalted popcorn or pretzels, gelatin, or low-fat yogurt.

If you are concerned about cholesterol and heart disease, talk to your doctor. Visit the American Heart Association's website, which contains lots of information as well as easy low-cholesterol recipes for you to try at home. Although not all the factors contributing to heart disease and high cholesterol can be controlled, many can. Start taking care of your body now and it will thank you in the future.

Reviewed by: Mary L. Gavin, MD
Date reviewed: December 2009