There are a number of approaches to reducing cholesterol levels. Examples include drug therapy, stopping smoking, loseing weight and having an active life style. Or you could do what most individuals who have high blood cholesterol do - switch to a low cholesterol diet.

Diet and Cholesterol Reduction

One of the most effective changes someone with high cholesterol can make it to switch to eating a healthy diet - one that contains lots of fruits and vegetables and is rich in antioxidants.

Foods that are rich in fiber are also good for reducing cholesterol in the blood stream. Fiber absorbs the cholesterol which is then passed through the liver before being excreted out of the body. Wholewheat cereals, bread, rice and pasta are examples of high fiber starchy foods.

The human body needs a certain amount of fat which can be obtained from protein rich foods such as fish, meat nuts and pulses. But, for a diet aimed at reducing cholesterol, avoid foods that are highly saturated with fat such as butter, ice cream, mayonnaise and pastries. Instead substitute them with low fat alternatives or unsaturated fats.

Cholesterol Reducing Medications

Nowadays there are a number of drug therapies available. These include the statins, niacin, fibric acid derivatives and bile acid binding resins. The statins are the most effective and most popular form of medication.

As well as reducing cholesterol the following simple steps will help you improve your health overall:

Salt and Weight Reduction

Salt, as we all know, contains sodium which is associated with high blood pressure, heart diseases and strokes. Carrying excess weight is also a factor. An overweight or obese individual has more chance of having heart problems, circulatory problems and cancer. Reducing weight is also important in reducing cholesterol.

Exercising For Health

Exercise boosts the metabolic rate and also helps to keep the heart healthy as well as improving the stamina, strength and toning of the body.

Quit smoking

It will not only make you look better it will also make you live longer.

Relax

Stress is the number one contributor to poor health. Stress has an effect on the immune system. It increases the blood pressure, disrupts your eating and sleeping patterns and behavior. Although it doesn’t have a direct effect on your cholesterol level, if you can manage stress then your chances of staying healthy will increase.

Decrease Alcohol Consumption

Drinking too much alcohol raises the level of the triglycerides, which leads to high blood pressure, heart failure and an increase in calorie intake. Realy excessive drinking sprees can also lead to heart attack and stroke.

Having your level of cholesterol read is very important for your health. Cholesterol readings consist of total cholesterol, low level lipoprotein cholesterol levels (LDL cholesterol), triglycerides and high density lipoprotein cholesterol level (HDL cholesterol). When you are having your cholesterol level checked by your doctor you should have all 3 types checked. The desirable total cholesterol readings are 200mg/dL with a borderline limit of 200 mg/dL to 239mg/dL. You are at risk of developing heart disease if you have a total of 240mg/dL and above cholesterol reading.

LDL Cholesterol Levels

Low density lipoprotein is more commonly known as the "bad" cholesterol. At high levels it may cause deposits in the walls of the arteries which increases the risk of heart disease. The desirable LDL cholesterol level is below 200 milligrams per deciliter of blood or 200 mg/dL. The borderline limit of LDL is between 200-239mg/dL. It is dangerous if you have a LDL cholesterol level of above 240mg/dL.

HDL Cholesterol Levels

High density lipoprotein is the "good" cholesterol. High density lipoprotein washes away excess cholesterol from the tissues to the liver. The liver then breaks it down and it becomes part of the bile for removal. An HDL level of 40mg/dL is suggested. You must maintain your HDL level within 40mg/dL to 45mg/dL. It should not go below 40mg/dL. Levels above 60mg/dL are said to protect the heart and is beneficial to brain functions because it protects the cerebral blood vessels as well as coronary vessels.

Level of Triglycerides

Triglycerides are another type of fat. It is accumulated as fat in our body that flows in the blood stream. Almost all of the fats in our diet are triglycerides. Triglycerides are one of the main factors of heart disease. At high levels, it thickens the blood and may possibly lead to heart attack or stroke due to blood clotting. It is best that you maintain your triglyceride level at 150 or below with a borderline limit of 150 to 199. It should not exceed 200.

In maintaining your cholesterol level, remember, there are no ideal cholesterol readings per se. They vary for each person. It will depend on the individual’s risk factor (family history, sex, health condition and age.). Though experts suggest that having a total of over 240mg/dL is an indication that a lifestyle change is needed, because having higher than this increases the risk of developing heart problems.

National guidelines recommended that those who have a high blood cholesterol level should be checked every 1 or 2 years.

Foods, high in cholesterol, are often the more popular foods but what may be pleasing to the palate may be harmful to the body. So, before you eat your favorites without thinking, consider - are they really as good as they seem?

The body’s liver normally produces the right amount of cholesterol necessary to carry out its essential functions. There is usually no need for extra external sources. Indescriminately eating foods high in cholesterol is the main reason the levels rise. The worst culprits are saturated fat and trans fast which are found in animal products.

High cholesterol foods with a high saturated fat content can increase the levels of LDL (bad) cholesterol level in your bloodstream. Decreasing your consumption of them is a big step towards reducing your overall levels.

An interesting fact about foods high in cholesterol can be illustrated using seafood as an example. Seafoods are known to contain cholesterol. However, they also have polyunsaturated fat content which makes the liver produce less bad cholesterol and more HDL (good) cholesterol.

Pay attention to what food labels say about the products.

For example:

~ "Cholesterol free" doesn’t exactly mean the absence of cholesterol but rather that the food contains 2 milligram cholesterol and 2 grams or less fat content.

~ "Low cholesterol" contains 20 mgs or less and 2 grams or less of saturated fat.

~ "Fat free" is not the absence of fat either. It means about ½ gram fat content.

~ "Low fat" would mean fat content of 3 grams or less.

~ "Reduced fat" means 25% lesser fat content than the same foods of other brands.

If you've heard cholesterol spoken about often but still wonder what it really is a brief summary is provided below.

Cholesterol is a waxy, soft fat that is found in the blood and in the cells of all human beings. As with other fats, it has to be carried through the bloodstream and to and from the cells. This is done by proteins called lipoproteins. There are five different kinds of lipoproteins:

1.  High-density lipoproteins (HDL)
2.  Low-density lipoproteins (LDL)
3.  Very-low-density lipoproteins (VLDL)
4.  Intermediate-density-lipoproteins
5.  Chylomicrons

About 80% of cholesterol is produced by the liver and is very important to the production of hormones by the cell membranes. It is also required for the production of vitamin D and bile acids which, in turn, help in the digestion of fats. Cholesterol is also believed to help the cell connections in the brain that are vital for learning and memory. However, these benefits are devalued when cholesterol levels increase. Depending on the type of cholesterol and the amount of its elevation, serious health risks can occur.

The required amount of cholesterol is produced by the body itself - normally about a thousand milligrams each day. This means that taking in cholesterol-rich foods as a result of eating animals products is not really necessary. Saturated fats from animal foods such as egg yolks, poultry, fish and dairy products are rich sources of cholesterol. Food derived from plants like fruits, vegetables, and nuts, among others, tend to be cholesterol free.

There are a number of factors which can influence one’s cholesterol levels. Some of these include: weight, diet, amount of exercise, age, gender, heredity, and some medications.

Health Risks of High Cholesterol

A lot of health dangers are associated with high cholesterol levels. Atherosclerosis is a dangerous disorder where fats, cholesterol and other substances stick to the walls of the arteries damaging them and suppressing the flow of blood. Arterial disease, more familiarly known as heart disease, is top of the list among causes of death in America.

Warning signs are often not evident for these health problems. Angina or heart attacks usually happen when cholesterol builds up and it is advisable for everyone above the age of 20 to have their cholesterol levels checked at least once every five years. Being complacent may increase your risk factors and lead to poor health and greater medical expenses.

Finding out that you have high cholesterol numbers can be very worrying. Elevated levels can lead to serious health problems although bringing them back to within a healthy range is probably not as hard as you think. It may require nothing more than simple changes to what you eat and how you cook your food.

Such advice is likely to be the first thing that your doctor will tell you, and though, in the beginning, following low cholesterol diets can be a little difficult, there are numerous "tricks" that you can use that will make it easier to achieve.

Reduce the Amount of Cholesterol You Eat

A low cholesterol diet is mainly aimed at reducing the amount of cholesterol you consume as well as reducing your intake of saturated and trans fats. According to studies conducted on how cholesterol works in the body, it has been found that these particular types of fats, result in high cholesterol levels when regularly eaten. Therefore, you need to examine your daily diet and make changes such as reducing the amount of red meat you eat in order to keep these dangerous fats at a minimum. Choosing lean cuts such as chicken, or fish rather than red meats will also help.

Cooking can also have an affect on cholesterol levels and an improved diet should also include foods that have been baked, broiled or grilled. These methods of cooking result in fats being drained away from the meat which mean less are absorbed into the blood stream.

Low cholesterol diets should not contain fried foods since most oils have more fat content than is good for you. In addition, you will also need to reduce your intake of dairy products that usually contain high saturated fats. You will need to switch over to diet and low fat products choosing skimmed or soy milk over full fat milk, for example.

Eggs also contain a high level of cholesterol, particularly in the yolk so low cholesterol diets may require that you separate the yolk from the white and eat the latter while discarding the former. Eating the yellow yolk is usually ok though, provided it is done in moderation. More concerning is when you combine eggs with bacon and fried sausages!

The best person to go to for advice on low cholesterol diets is, of course, your physician who will, most likely, give you a diet sheet to follow. In extreme cases you may be referred to a nutritionist.