8 tips to lower your cholesterol

  1. Drink 2 glasses of orange juice every morning

    The University of California asked 72 men and women with mildly high cholesterol to drink either Heart Wise or regular OJ those drinking the sterol-fortified juice found their total cholesterol levels dropped 7 % ( an average of 13 points) and levels of "bad" LDL cholesterol dropped 13 % ( an average of 8 points). Those who drank regular juice had no changes. But maybe they weren't drinking enough.


  2. Use olive oil in your homemade salad dressing tonight

    Those diets rich in the kind of monounsaturated fat found in olive oil reduced LDL cholesterol in people with diabetes or metabolic syndrome - a cluster of risk factors including low HDL, high insulin levels, and being overweight - just as well as following a low-fat diet.


  3. Add half a tablespoon of cinnamon to your coffee beans

    (ground or whole) before starting the pot. A Pakistani study found that 6 grams cinnamon a day ( about 1/2 tablespoon) reduced LDL cholesterol in people with type 2 diabetes by nearly 30% and cut a total cholesterol level of 26 %.
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  4. Spread your bagel with Benecol, not butter.

    This cholesterol-lowering spread contains sterols, natural plant compounds that block your body's absorption of the cholesterol in the foods you eat.




  5. Have oatmeal for breakfast every morning

    There's a reason oat manufacturers are allowed to boast about the grain's cholesterol-lowering benefits:
    Plenty of research has proved them. Rich in a soluble fiber called beta glucan, oatmeal can drop your LDL 12-24 % if you eat 1 and a half cups regularly.


  6. Use honey in your tea instead of suger.

    A study from Dubai in the UAE found total and LDL cholesterol levels dropped in healthy people after they drank a solution containing honey, but not after they drank solutions containing glucose or artificial honey. After 15 days of the honey drink, participants' HDL levels rose and homocysteine ( reduce blood flow to the hands and feet ) levels dropped.


  7. Pour soy milk over your morning cereal.

    A spanish study of 40 men and women found that those who drank about 2 cups of soy milk a day for three months reduced their LDL cholesterol levels an average of 8 points and increased their HDL levels an average of 4 points. Just make sure you buy soy milk fortified with calcium.


  8. Cholesterol by the numbers

    Don't let your Doctor get away with just telling you your cholesterol is high.
    Ask for the detail and a breakdown of HDL and LDL as wellas the radio between the two. Here's what the numbers mean.


    9. Total Cholesterol

    Category
    Less than 200 Desirable
    200-239 Borderline high
    240 and above High


    LDL level

    Category
    Less than 100mg/dl Optimal
    100-129 mg/dl Near optimal
    130-159 mg/dl Bordeline high
    160-189 mg/dl High
    190 mg/dl and above Very high (risky)


    HDL level

    Category
    Less than 40 mg/dl Low (risky)
    40-50 mg/dl Average (neutral)
    60 mg/dl High and above (protective)


    Ratio of total cholesterol to HDL level

    Category
    4.5:1 Good for men
    4:1 Good for premenopausal women
    3.5:1 Ideal for all




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