Have high cholesterol?

You need to take eggs off the menu—permanently!

Reality It’s true that those with heart disease should avoid eggs—or at least eat only the low-cholesterol whites. Normal cholesterol? Eat no more than three eggs a week.

Shrimp lovers, beware!

The savory shellfish is awfully high in cholesterol.

Reality While shrimp does contain cholesterol, it’s low in saturated fat, which drives up LDL levels more than dietary cholesterol does. So pass the cocktail sauce (not the butter!) and enjoy your shrimp, in moderation.

Following a low-fat diet is the absolute best way to lower cholesterol.

Reality A better option: eating moderate amounts of heart-healthy fats, such as those found in avocado, olive oil and salmon.

Burger? Bacon? Sure, as long as you’re taking cholesterol-lowering meds.

Reality Taking cholesterol medication doesn’t give you free license to overindulge in unhealthy foods. “Eating poorly counters, to some extent, the effects of the medication,”

Age. Your chances of developing high cholesterol increase as you age. Blood cholesterol levels naturally begin to rise after age 20. This rise is probably a result of the body’s decreased ability to rid itself of excess cholesterol.

Gender. Your gender affects the age when you are at the most risk of developing high cholesterol levels. In general, men tend to develop high cholesterol at a younger age than women. Before menopause, women have lower total blood cholesterol levels and higher HDL (”good”) cholesterol levels than men, making them less likely to have coronary artery disease (CAD). After menopause, women’s LDL (”bad”) cholesterol levels typically increase substantially because of hormonal changes, and their risk for CAD increases along with their risk for high cholesterol. Menopausal women and men about age 50 have cholesterol levels that increase at around the same rate.

Heredity. High cholesterol can run in families, meaning that the genetic trait that increases the risk for developing high cholesterol can be passed down from one generation to the next. For this reason, it is important for people who have a family history of high cholesterol or CAD to check their cholesterol levels regularly.

Too many of these fats can increase cholesterol drastically. To make sure you are not indulging in too much unhealthy fat, learn to read and interpret ate the label of contents.

Essential Fatty Acids, by contrast, are …well essential!
By contrast unsaturated fat and essential fatty acids are vital to our health, may reduce cholesterol and improve brainpower. These unsaturated fats can be found in vegetable oils, avocados, nuts and seeds. Fish, especially oily fish, is the most valuable source of saturated fats and the best way of getting the right balance of Omega-3, 6 and 9 fatty acids.

Tinned fish is not so rich in essential fatty acids, as much of their goodness is eliminated during processing. To make sure that you still get some of the vital unsaturated fat from tinned fish, avoid buying tinned fish that is preserved in oil and rather choose fish that is preserved in brine or spring water. Sunflower oil, in particular, tends to block our receptors for Omega 3.

Westerners tend to consume too little Omega 3 and too much Omega 6, which is found in vegetable oil. For those who don’t like fresh fish, taking a supplement might be a good alternative. Look for the ration symbol (2:1:1) on labels, which means two parts of Omega 3 to one of Omega 6 and one of Omega 9. Nutritionists recommend a product such as Omega 3-6-9, which is a great choice or suggest Udo’s Choice Ultimate Blend Oil that is suitable for vegetarians.

Many of the factors that increase your risk of developing high cholesterol are controllable.

Diabetes:Diabetes often leads to high triglyceride levels, low HDL levels, and high LDL levels. But effective management of diabetes may help prevent these effects.

Diet: A diet high in saturated fat, trans fat, cholesterol, and calories can increase your total cholesterol level and lead to obesity. Too much saturated fat can stimulate the production of cholesterol in your liver, which can increase production of LDL and increase your risk of coronary artery disease (CAD). Changing your diet may lower your cholesterol.

Lack of physical activity: Lack of exercise reduces HDL levels and increases obesity and insulin resistance in diabetes, adding to these risk factors for high cholesterol. By increasing your blood flow and promoting cardiovascular health, exercise benefits your entire circulatory system and may lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol.

Being overweight: Having excess body weight is associated with decreased HDL levels and increased LDL levels. It also contributes to glucose intolerance and the development of diabetes. Losing weight to reach a healthy level may lower your cholesterol.

Smoking: Smoking increases your risk of CAD, and quitting can reduce the risk.