• Lose weight. Even a modest amount of weight loss can lower cholesterol levels. hah. not for me.
  * Reduce the amount of saturated fat you eat. The richest sources of saturated fat (fat that is usually solid at room temperature) in the diet are dairy foods (except the fat-free versions), especially whole milk, cheese, butter and cream. Red meat is also high in saturated fat.
  * Avoid trans-fat. These heart damaging fats can reduce HDL levels and raise LDL levels. If you find “partially hydrogenated oil” listed in the ingredient list on food labels, find a healthier, low cholesterol diet substitute. There are many spreads available on the market today that are free from trans-fat. Trans-fat is found in many margarines and in most heavily processed foods, as well as in snack foods like chips, crackers and cookies, and in the oils used to cook fast-food french fries, doughnuts and movie popcorn.
  * Exercise. Daily aerobic exercise is one well-proven method to increase HDL levels.
  * Don’t smoke. Smoking is a risk factor for heart disease all by itself, but can also significantly lower HDL cholesterol.
  * Relax. Emotional stress may trigger the body to release fat into the bloodstream, raising cholesterol levels. Practice daily breathing exercises and a stress-reduction technique that works for you, such as yoga, meditation, guided imagery or tai chi.

Nutrition and Supplements

The following low cholesterol diet may help to reduce cholesterol levels:

• Eat some nuts every day. My Optimum Health Plan’s menu plan is rich in nuts, especially almonds, walnuts and cashews, which contain heart-healthy monounsaturated fat.
• Substitute soy protein for animal protein. The protein in soy foods has been shown to lower cholesterol levels. Try to incorporate two servings a day into your meals. Choose from tofu, tempeh, soy milk, whole soy beans and roasted soy nuts.
• Use fresh garlic regularly in your meals. Garlic has been shown to lower both cholesterol levels and blood pressure – and it tastes wonderful, too. Use one or two raw or lightly cooked cloves a day.
• Drink green tea daily.* The antioxidants in green tea help lower cholesterol and prevent the cholesterol in your blood from oxidizing.
• Eat plenty of soluble fiber.* Soluble fiber has a powerful cholesterol-lowering effect. The best sources of soluble fiber are beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed.
• Limit refined carbohydrates.* A diet full of cookies, cakes, crackers, fluffy breads, chips and sodas can increase triglyceride levels and lower HDL.
• Take Coenzyme Q10 (CoQ10).* CoQ10 is a powerful antioxidant that has been shown to be beneficial for heart health by protecting LDL cholesterol from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs. CoQ10 may also help lower blood pressure.
• Take fish oil. Fish oil contains an abundance of essential fatty acids known as omega-3s. Daily fish oil is an effective preventive strategy against heart disease, and has been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (“good”) cholesterol.