1. Check your cholesterol levels frequently. Make this a routine, it will help you manage your risk of developing Cardiovascular Disease (CVD). Ideally, check your total cholesterol TC levels every 3 months using a self-test kit. At least once a year, ask a qualified health care provider to order a comprehensive blood lipids profile test from a reputable laboratory. This lab test is commonly performed after fasting during routine yearly exams, and its results should include: (a) the levels of total cholesterol, TC; (b) the levels of low-density lipoprotein, LDL (also known as bad cholesterol); (c) the levels of high-density lipoprotein, HDL (also known as good cholesterol); (d) the levels of triglyceride; and (e) your cardio risk ratio, CRR, the ratio of TC to HDL (CRR = TC/HDL).

Hint: To help in the prevention of cardiovascular disease, always try to maintain a total cholesterol (TC) level under 200, an LDL (bad cholesterol) level under 100, an HDL (good cholesterol) level above 60 and a triglyceride level under 150. It is also recommended to maintain a CRR of less than 5. 

 

2. Watch what you eat. As promoted by Rita Elkins M.H. in her book Chinese Red Yeast Rice, avoid or limit the following foods: animal fats, broths, chocolate, fried [fast] foods, gravies, processed foods, smoked or aged cheeses and meats. Watch your intake of caffeine and white sugar, the later creates excess insulin response and may raise blood lipids.

It is always recommended to eat more fruits, vegetables and fiber-based foods such as oats and whole-grain breads. Whenever possible, use olive oil in the preparation of your foods. Limit the consumption of eggs to six a week, and limit the intake of other high-cholesterol foods as indicated above. Eat more grilled or broiled fish and skinless chicken. Cut down on the amount of red meat you eat; when you do, choose lean cuts. Eat only low-fat dairy products—2% fat content or less. Reduce to a minimal the consumption of sugar of any kind. 

Elkins also states in her book "many of us replaced butter with polyunsaturated margarine, stopped eating eggs, and gave up a variety of meat products when we were told that animal fats where not desirable. Now, as is frequently the case, new data is telling us that high levels of cholesterol are not solely the results of eating foods like butter and eggs, but are due to a variety of factors. Eating foods as nature designed them should not hurt our bodies. The enormous consumption of processed fats, refined foods, and the lack of fiber, however, has upset our biological safeguards resulting in disrupted physiological balances."

To read important information on how to eat for a healthy lifestyle, we strongly encourage you to read Functional Foods—Take Them to Heart [PDF] an excellent article by Barbara Levine, Ph.D., and Maureen Mulhern.

3. Exercise and control your stress levels. Aerobic exercises (e.g., walking, running, swimming, climbing, etc.) and anaerobic exercises (e.g., weight lifting) are both important for your cardiovascular health. Exercise regularly at least three times a week. Also, keep in mind that scientific research suggests that stress may raise blood cholesterol levels. In addition to exercising consider making a habit of the following techniques: controlled breathing, meditation, yoga and Tai chi [chuan]. These disciplines greatly reduce blood pressure and stress levels; consequently their regular practice will help your cardiovascular health in general.

 

4. Make sure you are taking-in an adequate amount of basic nutrients on a daily basis. Choose to consume foods containing the following antioxidants: vitamin A in the form of beta-carotene, vitamin C, vitamin E and selenium. It is also important to make sure you are consuming these important minerals: potassium, magnesium, chromium and calcium. If your diet is low in fish, consider taking an omega-3 oil supplement. Do not take multivitamin or multimineral dietary supplements since they might contain nutrient levels that could overdose your body of specific nutrients and be harmful to your health. It is recommended that you consult with a licensed nutritionist, who—after reviewing your blood chemistry lab test results—can recommend alternatives of specific basic nutrients and dietary supplements tailored to your particular needs.

5. Consider going on a cholesterol-reducing regimen or treatment. If a healthy diet and exercise are not enough to maintain your cholesterol levels within normal range, you should give serious consideration to a regimen or treatment to bring down those levels. This regimen or treatment should be supervised by a qualified health care provider and it might be required because, contrary to common belief, a large portion of the body cholesterol—estimates are 80%—is produced internally in your body by the liver and is not the result of food intake. In other words, an internal balance must be established within your body.

If you are a healthy adult, you have not been diagnosed with hypercholesterolemia (abnormally high cholesterol levels usually indicated by a total blood cholesterol level greater than 300 mg/dL), you do not have family history of heart disease, and you don't have other health conditions such as obesity, high blood pressure or diabetes—it is time to take action! You must consider starting a healthy diet (in combination with an exercise regimen) and you should read why Red Yeast Rice have  been proven effective in the promotion of healthy levels of cholesterol (LDL HDL) and triglyceride. If you are familiar with the benefits of Red Yeast Rice as a dietary supplement, find more about the specifics of the high-quality formulation HiQ Red Yeast Rice.

If, on the contrary, you have family history of heart disease, you have been diagnosed with hypercholesterolemia or you have other health conditions such as obesity, high blood pressure or diabetes, you must consult with a qualified health care provider, research prescription drug treatments available and discuss with him or her what treatment is best for you.

Important Note: A diet-exercise regimen, in combination with Red Yeast Rice as a dietary supplement, should be considered as your first course of action to promote healthy cholesterol levels. Prescription drug treatments must only be given consideration after you have extensively researched the known fact that Traditional Prescription (Statin) Drug Treatments May Have Potentially Serious Side Effects to your long-term health. Your knowledge on cholesterol management, in part provided by this Web site, will empower you to intelligently discuss your available options with a qualified health care provider you can trust. 

In any case, if your decision is to start a diet/exercise regimen supported by Red Yeast Rice as a dietary supplement—or if you decide to begin a prescription drug treatment based on any of the popular “statin” prescription drugs—you should also consider CoQ10 as a dietary supplement to your diet. CoQ10 dietary supplementation is strongly recommended for people consuming products that control the production of cholesterol in the liver for two reasons: (a) because cholesterol and CoQ10 have both the same bio-synthesis path and therefore when cholesterol is reduced CoQ10 is also reduced, and (b) because as we age, our body also gradually diminishes its capacity to produce CoQ10.

 What Do the Cholesterol Levels and Numbers Mean?

TC TOTAL CHOLESTEROL	Less than 200 mg/dL—Desirable From 200 to 239 mg/dL—Moderate Risk (lifestyle & diet changes recommended) From 240 to 299 mg/dL—Elevated Risk (consult with a health care provider) Above 300 mg/dL—High Risk (must be under treatment by a medical doctor)
LDL BAD CHOLESTEROL	Less than 100 mg/dL—Desirable From 100 to 129 mg/dL—Less than desirable (consult with a health care provider) From 130 to 159 mg/dL—Moderately High (consult with a health care provider)   From 160 to 189 mg/dL—High (must be under treatment by a medical doctor) Above 190 mg/dL—Very high (must be under treatment by a medical doctor)
HDL GOOD CHOLESTEROL	Less than 40 mg/dL—Low (consult with a health care provider) Above 60 mg/dL—High (Desirable)
TRIGLYCERIDE	Less than 150 mg/dL—Normal, low risk From 150 to 199 mg/dL—Moderately high (consult with a health care provider) From 200 to 498 mg/dL—High (must be under treatment by a medical doctor) Above 500 mg/dL—Very high (must be under treatment by a medical doctor)
CRR CARDIAC RISK RATIO (CRR = TC/HDL)	Less than 5—Desirable Less than 3.5—Ideal

   

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 LDLHDL.com at a glance...

Easily obtainable free cholesterol-management book
Cholesterol related concepts explained in easy-to-understand terms 
Nutrition and diet information to help maintain healthy cholesterol levels
Find out which dietary supplement has been proven in the promotion of healthy cholesterol levels
Overview of Coenzyme-Q10 (CoQ10), an important dietary supplement
Cholesterol self-test kits information and supplies
Cardiovascular disease prevention guidelines