• A cholesterol reducing diet is important for good cardiovascular health
• Common items like green tea, cayenne, niacin are some of the best ingredients for lowering cholesterol and improving heart health
• Taking supplements that contain guggulesterones, selenium, or CoQ10 would be a good idea as part of a low cholesterol diet

Having high levels of cholesterol is one of the danger signs of heart disease and can also increase your risk of developing a stroke or blood clots. Getting those numbers down is crucial for good health and a cholesterol reducing diet is a definite step in the right direction. Below are ten ingredients you should make sure are included in your diet.

10. Green Tea

You’ve probably heard good things about green tea already but here’s another one: it contains epigallocatechin gallate (EGCG). Because EGCG stops the intestines from absorbing saturated fat, which is the chief contributor of cholesterol, you’re going to start lowering the amount in your body. Plus, EGCG is a must for overall good cardiovascular health.

9. Guggulesterones

This resin from the Guggul trees found in Central Asia has been shown to be effective against both high cholesterol and atherosclerosis, which is one of the consequences of high levels of cholesterol in the body.

8. Cayenne

Some of the best ingredients to fight cholesterol are also the spiciest. Cayenne helps stimulate blood circulation and reduces blood thickness which is good if you are already having some arterial wall build-up.

7. Artichoke Leaf Extract

There are plenty of good reasons to take artichoke leaf extract for cardiovascular health. Studies have shown that it reduces cholesterol levels, plus cynarin found in the leaves is a powerful antioxidant that can prevent inflammation. Other compounds also help improve overall circulation.

6. Policosanol

Studies have shown that this compound, which is found in rice and sugar cane, can improve cholesterol numbers just as well as the statin prescription drugs that are on the market. Policosanol works on both total and LDL cholesterol, plus it improves blood circulation. You can expect to see results in as little as eight weeks.

5. Turmeric

If you’re starting a cholesterol lowering diet, make sure you have some turmeric on hand to spice up your food. Many Indian and Asian dishes already use this powerful ingredient to give their dishes some flavor but it also has antioxidant properties and can reduce inflammation which could put you at risk for a heart attack.

4. Red Yeast Rice

For more than ten centuries, Chinese medicine has included red yeast rice as a treatment for a wide variety of diseases and health problems. Today, Western studies have confirmed that red yeast rice can lower LDL and increase HDL cholesterol levels while also lowering total cholesterol in the body.

3. Niacin

Whether you call it niacin or Vitamin B-3, you’ll want to take some to help you improve your cardiovascular health. Here’s just a partial list of what it can do to improve your heart health: lower LDL, improve HDL, reduce inflammation, increase heart recovery after damage, and increase arterial diameter for improved blood circulation.

2. Selenium

Despite its numerous health benefits, most of us just don’t get enough selenium in our diets. If you are on a cholesterol reducing diet, however, consider adding a supplement. It can help form the compounds that will improve your cholesterol numbers while also helping with circulation and blood pressure.

1. Coenzyme Q10

Known as ubiquinone or CoQ10, this enzyme can help strength our heart, protect our cells from free radical damage, and prevent plague build-up on our arteries. We already produce this compound naturally but not enough to repair the damage we’ve done to our bodies over the years which is why supplements are recommended.

• Reducing cholesterol can reduce your risk of cardiovascular-related death by up to 42%
• High cholesterol levels lead to atherosclerosis which narrows arteries and increases risks of blockages
• Low cholesterol diet can lower LDL cholesterol levels, increase HDL levels and improve blood circulation

Having high cholesterol can be dangerous to your health. That’s not news to most of us. Unfortunately, too many of us are putting our lives at risk by eating a diet that contributes to higher levels of cholesterol in our blood. The answer is to choose a cholesterol lowering diet which will not only reduce your LDL numbers but may have some other positive health effects as well.

Why Shoot for Normal Cholesterol Levels

During the last two decades, many studies have been conducted to determine the benefits of opting for a diet to lower cholesterol to recommended levels. In 1994, a study was conducted in Scandinavia that involved 4,400 patients who already had been diagnosed with heart disease and who had cholesterol levels over the recommended level of 200 mg/dL. Reducing their cholesterol levels by about one-fourth reduced many of the participants’ health risks: heart disease death risk was cut by 42%, the need for bypass operations was reduced by 37%, and the number of nonfatal heart attacks was reduced by about one-third.

The Dangers of High Cholesterol

Why does lowering your total cholesterol numbers have these effects? When you have too much cholesterol in your body, the excess ends up moving through your bloodstream and getting trapped on the walls of your arteries. Over time, other minerals and debris combine with this cholesterol and it begins to harden. This process is known as atherosclerosis. This causes several things to happen: the artery passages become narrower which constricts blood circulation throughout your body, the arteries become less flexible which further hampers blood flow, and parts of the hardened cholesterol can break off into the blood then cause a blockage. Those blockages can lead to heart attacks, strokes, and death.

Basics of a Cholesterol Lowering Diet

Because your body already makes most of the cholesterol you need for good health, you can easily reduce your intake without causing any problems. The main diet recommended by the American Heart Association is known as the Step 1 diet. This is for people who are trying to find ways to lower their LDL cholesterol levels through lifestyle changes for the first time.
To lower your cholesterol, you need to reduce the amount of fat you consume. No more than 30% of your calories per day should come from fat and less than 10% should come from saturated fat which is found most often in red meats. You also want to keep the amount of cholesterol you consume to less than 300 mg per day while also keeping your sodium intake below 2,400 mg per day. Additionally, you want to increase the amount of monounsaturated fat, such as that found in olive oil, to about 15%. This type of fat can increase your HDL cholesterol level which is also good for your health. In addition to following this type of diet, your physician might also recommend lowering cholesterol supplements, such as garlic.

By following this type of diet, you’ll not only drop your cholesterol levels but can also decrease your blood pressure and lose weight.

• The key to reducing cholesterol is promoting HDL cholesterol levels, or good cholesterol levels
• Natural cholesterol lowering supplements as a part of a low cholesterol diet can help improve bad cholesterol dramatically and without costly prescriptions or strenuous workout plans
• Extra-virgin olive oil, black-eyed peas and beef liver are only a few of these bizarre and all-natural ways to cutting high cholesterol and reducing your total cholesterol levels

Before you have to start taking expensive cholesterol lowering medications, you might want to try a diet for high cholesterol first. Changing some of your eating habits and adding certain types of foods to your menu can be good ways to bring down those total cholesterol levels in a natural way. Plus, you won’t have to worry so much about harmful side effects. Of course, some foods on this list may seem a little bit unusual. Here are ten examples in a countdown order.

10. Extra Virgin Olive Oil

Oils, like fats, are usually considered forbidden in most heart healthy diets. However, extra virgin olive oil is fairly remarkable in that it contains powerful antioxidants that can lower your LDL cholesterol levels effective. And you only need about two tablespoons per day.

9. Honey
Honey, which might seem a tasty no-no for most diets, is rich in lecithin. While recommended by some for lowering cholesterol, research has not shown a lot of promise in this area. Adding it to your diet won’t cause any harm but don’t rely on it as your sole method of reducing cholesterol. If you’re not a fan of honey, you can find lecithin in egg yolks and soybeans, too.

8. Spinach
Popeye may have adored spinach because it helped him build strong muscles but medical experts love it today because it can help reduce the effects of high cholesterol. A pigment known as lutein is found in the vegetable and has been shown to help keep artery walls free from plague build-up.

7. Brazilian Nuts
Although they are high in calories, brazilian nuts can help your cholesterol numbers. Both contain good amounts of polyunsaturated fatty acids that are not only good for improving your cholesterol numbers but are important for the health of your arteries. Remember to eat them in moderation.

6. Black Eyed Peas
Black eyed peas aren’t just a good side dish for a New Year’s Day meal. They are also high in fiber and low in fat which means they are a great addition to low cholesterol diets. Adding them to meals as a protein substitute is also a good idea. Unlike red meat, black eyed peas are lower in saturated fat which is one of the leading contributors to high LDL levels.

5. Beef Liver
While most red meats should be avoided, beef liver is a good choice because it is rich in vitamin B3. Also known as niacin, vitamin B3 has long been known to increase levels of HDL cholesterol in the body. In fact, it can raise good HDL cholesterol by as much as 35%. Because niacin in high doses can have some significant side effects, you should work with your physician to identify the appropriate dose for your health.

4. Avocados
Long thought to only be useful for making guacamole, avocados are now considered an important addition to a low cholesterol diet for two reasons. First, they contain beta-sitosterol which prevents the absorption of cholesterol by the intestines. Second, they contain monounsaturated fats which help increase your HDL levels.

3. Figs

Figs are also a great choice for fighting cholesterol because they are high in soluble fiber. Soluble fiber binds to cholesterol and causes it to be removed from the body with other types of waste. To increase your soluble fiber levels, add some figs to your favorite oatmeal in the morning.

2. Margarine
Once upon a time, margarine was believed to be a bad cholesterol food, too. Of course, that’s when most margarine contained trans-fat. Today, most of the leading margarine makers have begun adding plant sterols to their products. Like the chemicals found in avocadoes, plant sterols block the absorption of cholesterol in the body.

1. And The Most Bizzare Food is… Fugu Fish
If fugu fish is not familiar to you, you might recognize it by the more common name: the puffer fish. Although these fish are a delicacy in Japan, they can be deadly if not prepared correctly. Every year, people die and are hospitalized every year thanks to this fish. However, if you dare to take the risk, the delicious puffer can help lower your cholesterol because it is rich in Omega 3 fatty acids.

• High LDL cholesterol levels can increase your risk of heart disease
• Niacin, one of many natural cholesterol lowering supplements, can help in reducing cholesterol by increasing HDL cholesterol levels, or good cholesterol levels
• Niacin can also be a relatively inexpensive addition to any diet geared to reduce high cholesterol, especially when compared to leading LDL cholesterol drugs such as Crestor and Lipitor

Whether you’ve heard it from countless commercials or your own physician, you know that high levels of LDL cholesterol can increase your risks of heart disease. While you could take one of the numerous prescription drugs on the market to lower LDL cholesterol, another option is taking niacin. Niacin has been shown to decrease these levels. Before you choose which treatment method is right for you, you need to consider the benefits of niacin.

What is Niacin?

Niacin is actually one of two components of Vitamin B3. Tryptophan, which is found in turkey and some dairy products, is converted into niacin in the body. You can find niacin in many of the foods you consume, including fish, green vegetables, and grains. Niacin is often available with supplements. Sometimes these supplements include other B vitamins, such as riboflavin and folic acid.

Niacin Effectiveness

While many supplements have not been proven effective in producing health results, this is not the case with niacin. Mayo Clinic gives niacin an “A” (the highest ranking) for the scientific evidence that it helps lower LDL cholesterol. According to the studies, the benefits of niacin also include increasing levels of HDL, also known as good cholesterol, and providing results superior to those of some prescriptions.

When compared to the cost and reduction of some of the leading LDL prescriptions on the market today, niacin seemed to pull its own weight in terms of offering health benefits. Niacin has been shown to reduce LDL cholesterol levels by up to 30% and that’s for a standard dose. In comparison, Crestor and Lipitor reduced LDL levels by 30% when taken at the standard dosage. Where niacin costs only $100 per year, those two drugs cost more than $750 per year.

Potential Side Effects

Another difference between niacin supplements and prescription cholesterol medication are the side effects. With niacin, you might experience a flushed face, chills, or tingling shortly after taking the supplement. You could also have heartburn, nausea, or diarrhea. There is also a small risk of more serious side effects, including fainting, migraines, and persistent vomiting. These problems can be reversed by no longer taking niacin.

Many of the prescription medications have fewer effects on HDL cholesterol and triglyceride levels but pose some serious complications in some patients. Renal failure, for example, has been linked to one of the leading cholesterol medications.

Lower LDL Cholesterol Levels

If you’re wondering how low your levels need to go, the answer depends on your risk of having a heart attack. Individuals who have numerous risk factors, including a family history of heart disease, should get their numbers below 70 mg/dL. A higher level – 100 mg/dL – would be fine for people without such a great risk. People who need to drop their LDL levels greatly should consider choosing niacin or one of the prescription medications on the market, as well as taking lifestyle changes that can also help. Losing weight and increasing exercise can have positive effects on your total cholesterol levels but these changes take time.

Folic Acid Rich Natural Products

• Promoting healthy total cholesterol levels starts with improving your heart health and reducing your risks for developing heart disease and other diseases that affect the circulatory system, such as atherosclerosis
• High cholesterol is often blamed for heart attacks and heart disease deaths. Folic acid has been shown to help reduce the risks of developing heart disease and the chance of having a heart attack
• Coupled with a low cholesterol diet, natural cholesterol supplements, such as folate, which comes from folic acid, can help promote good heart health

A debate has begun to rage over the benefits of folic acid in the diet. While some physicians and researchers have suggested that increasing our intake of folic acid can help protect us from heart disease, others recommend waiting for more research. However, there is no question that folic acid foods can have health benefits, especially for women. And, as always, eating foods that are naturally rich in folic acid is the best way to increase your overall intake.

Basics of Folic Acid

The term folic acid does not refer to a naturally occurring vitamin in the body. Instead, folic acid is the man-made version of a natural vitamin known as folate. However, you can find ways to increase your intake of folic acid. Many grain products are actually enhanced with folic acid to ensure that you have enough in your diet. Additionally, you could take vitamin supplements to make sure you consume enough.

Some Benefits of Folic Acid

When you have a diet high in folate or folic acid, you can actually decrease your risk of anemia. That means you don’t produce as many red blood cells as you should and without those cells your body won’t be able to transport sufficient oxygen to your body. The results of anemia include paleness, fatigue, and headaches. Additionally, if you don’t have enough folate in your diet and you’re a woman, you could increase the risk of birth defects in your offspring. Some of those potential defects include spina bifida and anencephaly. Other research has suggested that a diet rich in folic acid foods can also protect the body against colon cancer.

Most recently, some researchers in the United States have found evidence that folic acid can actually lower levels of homocysteine which is a chemical that can indicate a greater risk for heart disease.

Best Foods for Folic Acid

If you want to increase your intake of folic acid for any of the reasons above, your best choice to find foods that are naturally rich in folate. Some of the best choices are peas (most varieties, including green ones), most fruits and fruit juices, beans, nuts, almost any type of vegetable, peanut butter, and liver. Eating a balanced diet that contains some of these elements every day is going to be a good way to make sure you have the folate your body needs.

You’ll also find folic acid added to many of the most common food items in your home, including pasta, cereal, and breads. Just look at your food labels and you’ll see how much is contained in the products.

Potential Risks of Folic Acid

Although the government approved the fortification of grain products with folic acid to help prevent birth defects, some researchers are now questioning this decision. This B vitamin is essential to healthy cell growth but what some researchers now suspect is that increasing the amount of folic acid so drastically (thanks to the high consumption of fortified grain products) may have actually promoted the growth of cancerous cells, too. The final verdict is still out but for now most would agree the benefits of eating natural sources of folic acid outweigh the potential risks.

• Thanks to a Norwegian study conducted in 1982, the importance of a low cholesterol diet in maintaining healthy total cholesterol levels may not have been realized sooner
• The study proved that heart-healthy diet that focused on reducing cholesterol was effective at producing lower LDL cholesterol levels, or bad cholesterol levels
• Diets high in whole grains, vegetables and fresh fruits are the best at improving good (HDL) to bad (LDL) cholesterol ratios

Diets low in cholesterol have been frequently discussed in the news in recent years as physicians begin to more strongly recommend lifestyle changes for people who have higher than acceptable levels of cholesterol in their blood.

Original Study of Low Cholesterol Diets

Prior to the publication of a 1982 study conducted in Norway, a commonly held belief was that dietary changes had little to do with cholesterol levels. The study included more than 1,200 men between the ages of 40 and 49 who had normal blood pressure but high cholesterol levels. Most of the men were eating a diet high in saturated fat and cholesterol, including eggs and sausage. After being randomly assigned to one of two groups, the experimental group started a diet intended to lower their cholesterol levels.

The study lasted for five years and at the end of that time the men averaged a 13 percent reduction in bad cholesterol levels. Additionally, the ratio of HDL (good cholesterol) to LDL (bad cholesterol) rose. According to the Oslo physicians overseeing the study, the men in the experimental group reduced their risks of heart disease and sudden death by 47 percent when compared to the control group whose diet had not changed during the same period.

Modern Views

After that ground-breaking Norwegian study, physicians adopted recommendations for low-cholesterol diets as a way to improve patients’ health. For example, the American Heart Association (AHA) recommends a diet limited to 300 milligrams of cholesterol per day or 200 milligrams for those who have heart disease. Because foods high in saturated fat tend to also be high in cholesterol, limiting these foods is also a good way to reduce health risks.

Health risks have been outlined by the AHA as well. Even though our body is capable of processing and removing some excess cholesterol via our livers, our bodies are only able to handle so much. When we exceed that level, the excess cholesterol ends up in our bloodstream where it can lead to blockages in our arteries, and those blockages can lead to major heart attacks and strokes.

As the Oslo study demonstrated decades ago, a low-cholesterol diet can reduce risks of facing many these health problems. According to WebMD.com, bad cholesterol levels can drop by up to 20 percent with some simple dietary changes.

The Basics of Low Cholesterol Diets

Low-cholesterol diets should be high in whole grains, fresh fruits, vegetables, and beans. You also want to avoid trans fats and polyunsaturated oils. If you need to cook with oil, use olive or canola oil instead. Cutting back on fried foods is always a good idea as well. Eating oatmeal frequently is one of the best ways to help reduce cholesterol, as pointed out on WebMD.com, and egg substitutes and fish are good options if you are trying to incorporate more protein into your diet.

The key here is a balanced diet that focuses on reducing foods high in saturated fats; however, according to the AHA, exercising and quitting smoking can also be helpful.