cholestrol Information

The purpose of this article is to give you cholestrol information and to inform you about how you can improve your health and reduce your cholestrol and triglyceride levels through exercise and a healthy diet.

What is cholestrol?

Here is some brief cholestrol information.
cholestrol is a fat that is found all over the body and is carried in the blood. cholestrol is produced in the body and also found in our diet. Some cholestrol is needed but an oversupply of cholestrol can be dangerous as high levels of cholestrol put us at a higher risk of suffering from heart disease.

About triglycerides

Like cholestrol, triglyceride is a type of fat (lipid) that is needed by the body. The body uses triglycerides to provide energy for the proper functioning of cells. Calories from food, which are not immediately used by the body, are converted to triglycerides and transported in the blood for storage in the fat cells.

Sources of cholestrol and triglycerides

The body is able to manufacture its own cholestrol and triglyceride but we also get these two fats from our diet.
Sources of these fats are:-
– animal products like meat, butter, whole milk and eggs
– vegetable oils

Too much cholestrol

Excess cholestrol is deposited on the walls of the arteries and these deposits gradually build up to narrow the arteries reducing blood flow to vital organs. This is called atherosclerosis. This narrowing of the arteries is a cause of coronary heart disease.
Excess triglycerides are stored in body fat and are transported in the blood just like cholestrol. A high level of triglyceride (hypertriglyceridemia)in the blood has also been linked to atherosclerosis and a greater risk of coronary heart disease.

Symptoms of high cholestrol or hypertriglyceridemia

The symptoms of atherosclerosis (narrowing of the arteries) are:
– angina
– Leg pain
– yellowing of the skin around the eyes and on other parts of the skin

More serious symptoms can be:-
– suffering a mini stroke
– Coronary thrombosis
There are not normally any symptoms associated with hypertriglyceridemia although you may develop the disease pancreatitis.

Healthy levels of cholestrol and triglycerides

Latest cholestrol information says that 190-210mg/dl or 4.9-5.4mmol/l is seen as a healthy total cholestrol level and a healthy triglyceride level is less than 150mg/dl.
Doctors can gather your cholestrol information by performing a simple blood test.

How to reduce cholestrol and triglyceride levels

After gathering triglyceride and cholestrol information your doctor may be concerned. Before prescribing any cholestrol lowering drugs your doctor will recommend making some changes to your lifestyle:-

– If you are overweight you should reduce your calorie intake and lose weight.
– Reduce your intake of saturated fat, which is found in animal products, and trans fats which are found in fast food and commercially baked foods like biscuits and pastries.
– Follow a low fat diet.
– Reduce the amount of sugar in your diet.
– Reduce your consumption of alcohol as it is known to raise triglyceride levels.
– Start to exercise regularly. Aerobic or cardiovascular exercises help lower cholestrol and triglyceride levels.
– Take supplements – Vitamin B3 (Niacin)can help increase HDL or “good” cholestrol levels, Omega 3 fatty acids increase HDL levels and reduce LDL (“bad”) levels, Antioxidants vitamins A, C and E help protect against damage from free radicals.
– Eat more oily fish like salmon, tuna, herrings, mackerel, sardines and fresh water trout which are natural sources of Omega 3 fatty acids.
– Consume wheatgrass and oats

Just changing your diet and starting to exercise can reduce your cholestrol within 2-3 weeks!

Treatment for high cholestrol

If your cholestrol level is very high and you have already tried changing your lifestyle, your doctor may prescribe cholestrol lowering drugs.
Some drugs reduce the amount of cholestrol produced by the liver while other drugs reduce the amount of cholestrol that the body absorbs from food.
Your doctor will advise you on the drugs which will suit you the best. The best thing you can do for yourself is to gather as much cholestrol information as you can.

About cholestrol

This article gives you the facts and some general information about cholestrol, what it is, what all the fuss is about cholestrol, how cholestrol levels are measured, how specific types of food and diet can lower your cholestrol level, the symptoms of high cholestrol and its treatment.

What is cholestrol?

cholestrol is simply a type of fat that is found in the blood and all over the body in cell walls and membranes. It is produced in our bodies by the liver and is also found in the food that we eat. Meat, fish, eggs and dairy products are all sources of cholestrol.

Our vital organs, such as our brains and our skin, need cholestrol to be able to grow and to function properly. cholestrol is also needed by the body to produce hormones, Vitamin D (for protection against certain cancers and for healthy bones) and the bile acids that our body uses to break down and digest fat.

However the body only needs a small amount of cholestrol to function normally and an oversupply of cholestrol can be bad.

What is all the fuss about cholestrol?

If the body has too much cholestrol then the excess in the blood is deposited in the walls of the arteries, this is called atherosclerosis. These deposits eventually narrow the arteries reducing blood flow. You can imagine how serious this is in the coronary arteries which supply the heart. Narrowing of the coronary arteries leads to coronary heart disease. The British Heart Foundation has said that around half of the heart disease cases in Britain are caused by high cholestrol levels. We should be worrying about cholestrol.

Types of cholestrol

There are two types of cholestrol commonly known as “good” cholestrol and “bad” cholestrol.

“Good” cholestrol or HDL (High Density Lipoprotein) helps the body take excess cholestrol out of the arteries and to the liver, stopping the depositing of cholestrol in the artery walls.

“Bad” cholestrol or LDL (Low Density Lipoprotein) acts in the opposite way and carries cholestrol from the liver to cells around the body using the arteries and increasing the risk of cholestrol build up.

How cholestrol level is measured

It is important to know about cholestrol levels. In the UK alone over half the population of men and 60% of women have high cholestrol.

In the UK cholestrol level is measured in millimoles per litre and, in the US, cholestrol level is measured in milligrams per decilitre.

cholestrol level can be measured with a simple blood test. This can be done by a doctor or by using a home cholestrol testing kit. A doctor can test the blood for levels of HDL cholestrol and LDL cholestrol in addition to testing your overall cholestrol. Some home tests just measure overall cholestrol but some do measure good and bad cholestrol.

About cholestrol Levels
Total cholestrol

A total cholestrol of 190-210mg/dl or 4.9-5.4mmol/l is seen as a healthy total cholestrol level.
A total cholestrol level above 330mg/dl or 8.5mmol/l puts you at a higher risk of suffering coronary heart disease.

HDL cholestrol

To be healthy we need a higher ratio of HDL cholestrol in our blood to LDL cholestrol. A healthy ratio for HDL is 3.5 HDL:1 LDL or below.

Symptoms of high cholestrol

The symptoms of atherosclerosis (narrowing of the arteries) are:-
– angina
– Leg pain
– yellowing of the skin around the eyes and on other parts of the skin

More serious symptoms can be:-
– suffering a mini stroke
– Coronary thrombosis

Treatment of High cholestrol

Things that can help lower your cholestrol level are:-
– Changing to a healthier diet which is lower calorie, lower in saturated fats and higher in fibre.
– Losing weight.
– Starting aerobic exercise (check with your doctor first) – aerobic exercise can be effective in lowering cholestrol levels.
– Taking supplements – Vitamin B3 (Niacin)can increase HDL or “good” cholestrol levels, Omega 3 fatty acids increase HDL levels and reduce LDL levels, Antioxidants vitamins A, C and E protect against damage from free radicals.
– Stop smoking – smoking is a free radical which can increase the oxidation of cholestrol and lead to it depositing in the arteries.
– Consuming wheat grass and oat products.

Make sure you find out all you can about cholestrol, it’s a killer.

What is High cholestrol?

It is important for all of us to find out what is high cholestrol, what it causes, how it can be measured and how to lower it.

If you have any of the following risk factors then you should go and get your cholestrol level checked:-
– You have a family history of heart disease.
– You have had previous heart surgery like a heart bypass.
– You have a family history of high cholestrol.
– You smoke
– You suffer from diabetes.
– You have heart disease.
– You have high blood pressure.

What is high cholestrol bad for?
Our hearts and our general health. High cholestrol is bad for us because excess cholestrol is deposited on the walls of the arteries causing atherosclerosis, narrowing of the arteries. These narrowing arteries then reduce blood flow to the body’s vital organs like the heart and brain. Atherosclerosis can cause heart disease and you may require heart surgery like a heart bypass. It can also cause strokes.

What is high cholestrol measured by?
High cholestrol has no obvious symptoms and so you need to be tested for it. High cholestrol is measured by a blood test. You can got to your doctor for a blood test or you can purchase a home test kit.
Your Doctor will examine the level of Total cholestrol in your blood (TC), the level of good cholestrol (HDL cholestrol) and the level of bad cholestrol (LDL cholestrol). You want your TC and your level of LDL cholestrol to be low. Total cholestrol is the total of HDL and LDL cholestrol and a healthy reading is between 190-210mg/dl or between 4.9 and 5.4mmol/l. If your reading is above this you will be diagnosed as having high cholestrol.

What is high cholestrol treatment?
A change of lifestyle is the best treatment to lower high cholestrol.
You need to start a regime of aerobic exercise and follow a low calorie diet which is low in food containing saturated fat. These changes will also help you to lose weight. You will also be advised to increase your intake of foods that help make your levels of good cholestrol higher such as oily fish and seed oils which contain Omega 3 Fatty Acids. There are also cholestrol lowering products available , for example milks, spreads and drinks which contain plant sterols known to raise good cholestrol levels while decreasing bad cholestrol levels. Have a look for them in your supermarket.
Changing your diet and starting aerobic exercise can reduce your cholestrol in about 3 weeks!
If your cholestrol is very high and you have already made lifestyle changes then your doctor may prescribe medication as a treatment for your high cholestrol.

I hope that this infromation has helped to explain what is high cholestrol.

When asked what is high cholestrol many people will not know the answer

There are no known symptoms of having high cholestrol and some people don’t find out until after something severe like a heart attack. The only way to know if you suffer from high cholestrol is to have a blood test done.

High cholestrol is when there is too much cholestrol in the blood. cholestrol is a fatty wax like substance that is found in your body and in certain foods that we eat. The body uses cholestrol to produce hormones, and strengthen cells. There are two types of cholestrol LDL which is the bad kind and HDL which is the good kind. These are lipoproteins that move through the blood stream. You can high levels of both, but having to much LDL is hazardous.

LDL is a low density lipoprotein that can cause a buildup of plaque on the arteries wall. This plaque buildup causes blood flow to slow down, and can lead to a heart attack or stroke. It can also cause your blood to clot, which can cause numerous problems to your body.

HDL removes LDL from the blood stream and carries it to the liver where it will be removed as waste. Having high levels of HDL is actually good for you and can help lower your chances of getting heart disease.

High cholestrol can be caused by various factors being overweight and eating foods that are high in saturated fat is the poster boy for high cholestrol. Certain foods are very high in cholestrol like egg yolks and consumption should be limited. Saturated fat can be found in almost all animal products like meat and dairy.

Saturated fat has been linked to raising LDL cholestrol levels. Some foods to avoid that contain high cholestrol are: liver, egg yolks, butter, heavy cream, veal, lamb, beef chuck, crab, duck and salmon. Shrimp also is high in cholestrol but contains omega oils that are healthy for you, which offset the high cholestrol.

It may seem that high cholestrol affects only older people but that is untrue. In today’s day and age where fast food companies like McDonalds’ are on the rise, children as young as 13 can be affected. Over the past years there has been a rise in obesity in children. This rise can be the result of less activity due to video games and eating more foods that are high in saturated fat. A lot of junk food is high in saturated fat, and with parents working more kids are left to fend for themselves.

By getting your cholestrol checked you can find out if your cholestrol is high. By eating a healthy diet and exercising you can keep your cholestrol levels down and under control.

What is Good cholestrol?

cholestrol is found naturally in our bodies and is also found in various foods such as meat, butter, milk and eggs. It is a type of lipid or fat that is manufactured by our liver and then transported in the blood around the body to where it is needed. 80% of the cholestrol required by our body to function is made by the liver and we get the other 20% from our diet, the food that we eat. If we consume more cholestrol than our body needs it is harmful because the excess cholestrol is deposited in our arteries which leads to a narrowing of the arteries which puts us at a higher risk of heart disease. There are actually two types of cholestrol found in the blood – good cholestrol and bad cholestrol. It is important that we know what is bad and what is good cholestrol.

What is Good cholestrol?
Good cholestrol is also known as High Density Lipoprotein and consists of a greater amount of protein than fat. Bad cholestrol, also known as Low Density Lipoprotein, is made up of more fat than protein. Bad cholestrol is obviously the harmful cholestrol that builds up in our arteries.
What is good cholestrol used for in our bodies?
Good HDL cholestrol actually enables the body to take excess bad cholestrol out of the arteries to the liver which then deals with the cholestrol and excretes it as a waste product. Good cholestrol therefore protects us from atherosclerosis, narrowing of the arteries, and heart disease caused by atherosclerosis.

Measuring good cholestrol
To get information about your cholestrol level you either need to do a home cholestrol test or visit your doctor. High cholestrol has no symptoms and people only know they have it when they have a blood test. A doctor is able to measure Total cholestrol and your ratio of Total cholestrol to Good HDL cholestrol by doing a simple blood test, some home tests measure both too. To be healthy we need a low Total cholestrol level result and a higher ratio of good cholestrol to total cholestrol. If you find that you have high cholestrol then you will want to reduce your cholestrol level and increase your intake of good cholestrol. Your doctor will be able to advise you on treatment.

What is Good cholestrol found in?
There are many foods which can help raise our good cholestrol levels:-
– Oily fish such as salmon, sardines, mackerel, herrings and fresh tuna. These fish contain Omega 3 fatty acids which increase your HDL levels.
– Seed oils, such as flax seed oil and linseed oils, pumpkin seeds and walnuts (contain Omega 3).
– Foods rich in soluble fibre such as oats, beans and pulses, fruit and vegetables.
– Wheat grass

We should also start a regime of aerobic exercise which research has shown to raise good cholestrol levels and reduce bad cholestrol levels. Losing weight will also help with lowering our cholestrol levels and weight loss is also beneficial in many other ways. Start a low calorie and low fat diet.
It is important for our health to know as much as we can about what is good cholestrol and how we should increase the level in our blood.

What is good cholestrol and how does it affect our bodies?

Before we can answer what good cholestrol is we must define cholestrol. cholestrol is made in the body and can be found in the foods we eat. It is a fatty wax like substance that the body uses for various functions; some of these functions include producing cell membranes and hormones. There are two types of cholestrol the “good” and the “bad”.
The “bad” cholestrol is called LDL which stands for low density lipoproteins. cholestrol moves through the bloodstream by way of lipoproteins. When too much LDL is in your body, plaque can build up on the walls of arteries. Once this happens blood flow slows down and in sever cases can cause a stroke or heart attack. Since there are no known symptoms of having high cholestrol, some people don’t find out until after they have a heart attack.

What is good cholestrol called?

The “good” cholestrol is called HDL which stands for high density lipoproteins. HDL is responsible for removing LDL from the bloodstream. HDL transports LDL to the liver where it is broken down into bile and then finally removed from the body. A normal HDL level is between 40-60mg/dl a high level would be considered anything above 60mg/dl. Having a high cholestrol can lower your risk of heart disease, which can be life threatening.

Certain foods contain cholestrol, such as fish, chicken, meat, eggs and dairy. There are some foods that fall into this group that contain good cholestrol. Shrimp for example is high in cholestrol, but low in fat. Years ago scientists believed that shrimp was not good for someone who had high cholestrol, those facts have now changed. Studies show that shrimp has been known to increase HDL levels. This could be due to the fact shrimp is full of omega oils and other nutrients that are very healthy for you.

Since HDL is important in removing LDL from the system, you want to try and raise your HDL cholestrol levels. You can raise HDL by changing some lifestyle habits such as: exercising more, begin to drink 1 glass of red wine a day, quit smoking, begin to eat the right kind of fats (olive oil, nuts and avocadoes) increase your fiber intake (have a bowl of fiber one cereal in the morning) eat low calorie foods and add some soy protein to your diet (soy milk or tofu).

There are few alternative methods to raising your HDL cholestrol. You can take certain medications, herbal supplements and vitamins. Omega-3 and Niacin have been known to increase HDL, and royal jelly has been known to help maintain your current HDL.

Sometimes having high cholestrol is hereditary, in that case speak with your doctor for more information on the correct treatment for you.

What is cholestrol

What is cholestrol?
cholestrol is a lipid, or fat, that is produced in the liver and that is also found in various foods that we eat such as dairy products, meat and eggs. Our body needs cholestrol to be able to function properly and to break down and digest fat. cholestrol is carried around the body in the bloodstream. The body makes about 80% of the cholestrol that it needs, so we do not actually need much cholestrol from our diets.

What is cholestrol to blame for?
Many people have too high an intake of cholestrol and an oversupply of cholestrol is dangerous. High levels of it put us at risk of heart disease. So, what is cholestrol doing to our bodies? Excess cholestrol in the body travels around in the blood and is deposited on the walls of the arteries. Over time, these deposits narrow the arteries and reduce blood flow to vital organs such as the heart. This narrowing of the arteries is called atherosclerosis.

Types of cholestrol
cholestrol can actually be split into two different types. There is good cholestrol, known as HDL or High Density Lipoprotein, and there is bad cholestrol, known as Low Density Lipoprotein. HDL good cholestrol’s job is to help the body get bad cholestrol out of the blood and into the liver to be excreted as waste. LDL bad cholestrol carries cholestrol from the liver in the bloodstream giving it more opportunity to deposit in the arteries.

Triglyceride
There is another type of lipid that is carried in the blood, this lipid is called triglyceride. Excess triglycerides are also transported in the blood and have been linked with atherosclerosis and coronary heart disease.

What is cholestrol measured by?
Doctors use a simple blood test to measure your cholestrol levels. A normal healthy cholestrol level is 190-210mg/dl or 4.9-5.4mmol/l.

What if my cholestrol level is too high?
Recommended advice to lower and control cholestrol is:-
– Start exercise – the best is aerobic exercise.
– Lose weight
– Follow a healthy diet low in saturated fats (bad LDL cholestrol) and high in Omega 3 fatty acids (good HDL cholestrol). These fatty acids can be found in seed oils and oily fish.
– Increase your intake of fibre. Soluble fibre can lower cholestrol levels.
– Take supplements – Niacin (Vitamin B3) can help increase good cholestrol levels and Anti-oxidant vitamins like A, C and E are said to help protect the heart.
– Stop smoking – smoking can increase the oxidation of bad cholestrol which then deposits in the arteries.

What is cholestrol doing to our nation?
Countries such as the US and the UK have a high incidence of heart disease and cholestrol is to blame. It is generally symptomless and it is only when a person starts to have ill health, such as heart problems, that high cholestrol is diagnosed.
Get your cholestrol checked.

Recipes to help lower cholestrol

Making lifestyle changes like losing weight, by eating a healthy low-fat calorie controlled diet, and starting an exercise regime can have a dramatic effect on your cholestrol, lowering it within a few weeks in some cases. Buy books of recipes to help lower cholestrol or use the following cholestrol lowering foods in your recipes to help lower cholestrol:-
– Oats – Eat oats as porridge or in homemade muesli with other great sources of fibre like rice bran.
– Wholegrains – Find recipes for wholegrain breads and muffins. Wholegrains are great sources of nutrition.
– Eat more beans and pulses. Add beans and pulses to recipes like casseroles and curries. Try out bean soup recipes to help lower cholestrol.
– Add sources of Omega 3 fatty acids to your recipes – flax seed oil and linseed oil. Add walnuts to yogurts and cereals, they are great for lowering cholestrol. Eat more oily fish like salmon, fresh tuna, sardines and mackerel. Check out the fish section of your recipe books.
– Fruit and vegetables. Try vegetarian recipes and fruit desserts to ensure that you eat at least five portions of fruit and vegetables per day.

Replace your usual meat with vegetables. Cook vegetable casseroles, vegetable moussaka, vegetable curry etc. This will also help you cut down on saturated fat (in meats) and will also boost your intake of cholestrol lowering soluble fibre. Try to eat some fruit peel, don’t peel apples and pears as the peel contains vital fibre. Look for recipes for fruit smoothies, they are a great breakfast idea.
– Add garlic to recipes. It is great fried with onions in olive oil in recipes for curry or bolognese. Garlic has been found to help lower cholestrol and to be good for your heart.
– Use products containing cholestrol lowering plant sterols in recipes to help lower cholestrol. You can buy spreads, low-fat milks and yogurts which contain these sterols.
– Avocados – find a recipe for guacamole. You can also use avocado oil in recipes to help lower cholestrol.
– Add spices like cayenne pepper, turmeric and cinnamon to recipes. Research has shown that these may help lower cholestrol levels.
– Eat or drink soya products and use them for recipes. Canadian research has shown that eating a vegetarian diet rich in soya can be as good at lowering cholestrol as some medications. Use soya milk instead of your regular milk.
– Replace butter in recipes with polyunsaturated spreads and replace lard or oils with olive oil which is a mono unsaturated oil and is actually good for your heart and cholestrol levels.

Think of ways to incorporate the above foods into your everyday meals. If you lack inspiration then treat yourself to a cookbook or two full of recipes to help lower cholestrol.

Receipes to help lower cholestrol

Nowadays you can research the internet for recipes to help lower cholestrol. There are books, and websites purely dedicating to providing you with low-fat meals and plans, ranging from quick dinners to appetizing desserts.

The food network has over 50 recipes that they considered to be heart healthy, posted on their site. These recipes include lentil soup, honey roasted sweet potatoes, grilled eggplant pizza, and angel food cake for dessert. A heart healthy diet calls for the elimination of saturated fat, trans fat and dietary cholestrol. You’ll notice that a lot of recipes call for beans as a meat replacement.

Buying a cookbook to help you lower your cholestrol might be a good idea. The American Heart Association has one called the Low-Fat, Low-cholestrol Cookbook, Third Edition. This cookbook has over 200 different recipes that are easy to prepare and yummy to eat. Inside you’ll also find the latest nutritional information and even some ideas on exercise. Some other cookbooks you might enjoy are Low-cholestrol Cookbook for Dummies, Betty Crocker’s Low-Fat Low-cholestrol Cookbook, Aha Low-Fat, and Low-cholestrol Cookbook Second Edition.

As I searched the internet for different low cholestrol recipes, I must admit some of them did not look that tempting. In low cholestrol recipes you’ll find a lot of tofu, in replacement of meat. Tofu is basically soy milk coagulated, then pressed down and cut into blocks. It has very little smell or taste, but for some strange reason is still appetizing, in my opinion. Tofu is a favorite among vegetarians and dieters because it’s a low-fat, low calorie food that is full of protein and has no cholestrol.

Tofu can be cooked and used in many different ways, one way I like it is fried. Eating fried food is not the best option but it certainly tastes good. A lot of Chinese and Japanese restaurants use tofu as an alternative dish. If you love orange chicken, try the orange tofu, it actually isn’t that bad and if you have to eat Chinese its’ much healthier. The most common dish that has tofu in it is miso soup. Miso soup is a Japanese broth soup, which has tofu, seaweed, and sometimes onion and mushroom in it.

Changing the way you cook and what you cook with also can help lower cholestrol. Instead of using vegetable oil, substitute for olive oil which is healthier for you. If you need to make a batter for anything, say for example chicken cutlets use an egg white wash. Normally how I make my batter is two eggs with a bit of milk, which is pretty high in cholestrol. An egg white wash is just egg whites in a bowl, mix it up and dip your chicken into it then bread and bake.

Popular recipe sites like www.bettycrocker.com and www.kraftfoods.com both have sections full of healthy living recipes.

Finding the perfect low cholestrol diet might be difficult for some people

There are a few popular ones that are easy to follow. Depending on the severity of your case, your doctor might prescribe a specific diet plan for you.

The Mediterranean diet got its name based on the location it comes from. The surrounding countries of the Mediterranean Sea all had some common patterns to their diet. People that live in these countries tend to have low cholestrol and blood pressure. The Mediterranean diet has a very high percentage of fat. Most of the percentage comes from their main source of fat which is olive oil. Olive oil is a monosaturated fat which doesn’t raise cholestrol. This diet consists of eating lots of fruits and vegetables, nuts, bean, pastas, cereal, and potatoes, red meat and dairy products are kept to a min amount. My favorite aspect of the Mediterranean diet is drinking, 1-2 glasses of red wine a day.

The TLC-Therapeutic Lifestyle Changes Diet is another popular one, which is backed by the American Heart Association. On the diet the sodium and cholestrol intake is the same for everyone, regardless of weight. Your sodium intake should be no more then 2400mg a day and your cholestrol should be no more then 200mg per day. Other key points on this diet are increasing your soluble fiber intake, and adding foods that help in lowering your cholestrol.

On the internet you can find a plethora of diet plans. Some sites like e-diets, will do a whole profile for you and give you a plan that suit your personal needs. I-village is another good website that has different diet plans, fitness ideas and recipes.

The American Heart Association has a new book called American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss. The idea behind this book is planning out a diet that suits you, without any crazy alternative. By using three key points they call “think smart”, “eat well” and “move more” you can make a no-nonsense approach to weight loss.

If following a structured diet is something you have a hard time doing there are other options. Certain foods will aide you on your quest to lower your cholestrol. You’ll want to stay away from any products that have high saturated fat, which means no more milkshakes or cheese doodles. If you love a big fat juicy steak and can’t say no, limit yourself to red meat only a few times a month.

Stop using butter for everything and switch to a light olive oil. For snack, have some carrots or an apple with peanut butter. Try and eat only whole grain breads and pastas, which have more fiber in them.
Before starting any diet make plans to visit your doctor, who may have some information that will help you, get off to a good start.