You can lower your cholesterol by taking these steps:

Maintain a healthy weight. If you are overweight, losing weight can help lower your total cholesterol and LDL (”bad cholesterol”) levels. Calculate your Body Mass Index (BMI) to see if you are at a healthy weight. If not, try making small changes like eating an apple instead of potato chips, taking the stairs instead of the elevator, or parking farther away from the entrance to your office, the grocery store, or the mall. (But be sure to park in a safe, well-lit spot.)

Eat better. Eat foods low in saturated fats, trans fats, and cholesterol.

Eat more:

• Fish, poultry (chicken, turkey–breast meat or drumstick is best), and lean meats (round, sirloin, loin). Broil, bake, roast, or poach foods. Remove the fat and skin before eating.
• Skim (fat-free) or low-fat (1%) milk and cheeses, and low-fat or nonfat yogurt
• Fruits and vegetables (try for 5 a day)
• Cereals, breads, rice, and pasta made from whole grains (such as “whole-wheat” or “whole-grain” bread and pasta, rye bread, brown rice, and oatmeal)

Eat less:

• Organ meats (liver, kidney, brains)
• Egg yolks
• Fats (butter, lard) and oils
• Packaged and processed foods

Get moving. Exercise can help lower LDL (”bad cholesterol”) and raise HDL (”good cholesterol”). Exercise at a moderate intensity for at least 30 minutes most days of the week. Take a brisk walk on your lunch break or take the stairs instead of the elevator.

Take your medicine. If your doctor has prescribed medicine to lower your cholesterol, take it exactly as you have been told to.

You can reduce your chances of getting heart disease by taking these steps:

Know your blood pressure. Your heart moves blood through your body. If it is hard for your heart to do this, your heart works harder, and your blood pressure will rise. People with high blood pressure often have no symptoms, so have your blood pressure checked every 1 to 2 years. If you have high blood pressure , your doctor may suggest you make some lifestyle changes, such as eating less salt (DASH Eating Plan) and exercising more. Your doctor may also prescribe medicine to help lower your blood pressure.

Don’t smoke. If you smoke, try to quit. If you’re having trouble quitting, there are products and programs that can help:

• Nicotine patches and gums
• Support groups
• Programs to help you stop smoking

Get tested for diabetes. People with diabetes have high blood glucose (often called blood sugar). People with high blood sugar often have no symptoms, so have your blood sugar checked regularly. Having diabetes raises your chances of getting heart disease. If you have diabetes, your doctor will decide if you need diabetes pills or insulin shots. Your doctor can also help you make a healthy eating and exercise plan.

Get your cholesterol and triglyceride levels tested. High blood cholesterol can clog your arteries and keep your heart from getting the blood it needs. This can cause a heart attack. Triglycerides are a form of fat in your blood stream. High levels of triglycerides are linked to heart disease in some people. People with high blood cholesterol or high blood triglycerides often have no symptoms, so have your blood cholesterol and triglyceride levels checked regularly. If your cholesterol or triglyceride levels are high, talk to your doctor about what you can do to lower them. You may be able to lower your cholesterol and triglyceride levels by eating better and exercising more. Your doctor may prescribe medication to help lower your cholesterol.

Maintain a healthy weight. Being overweight raises your risk for heart disease. Calculate your Body Mass Index (BMI) to see if you are at a healthy weight. Eat a healthy diet and exercise at a moderate intensity for at least 30 minutes most days of the week. Start by adding more fruits, vegetables, and whole grains to your diet. Take a brisk walk on your lunch break or take the stairs instead of the elevator.

If you drink alcohol, limit it to no more than one drink (one 12 ounce beer, one 5 ounce glass of wine, or one 1.5 ounce shot of hard liquor) a day.

Find healthy ways to cope with stress. Lower your stress level by talking to your friends, exercising, or writing in a journal.

Cholesterol is a waxy substance found in all parts of the body. When there is too much cholesterol in your blood, cholesterol can build up on the walls of your arteries and cause blood clots. Cholesterol can clog your arteries and keep your heart from getting the blood it needs. This can cause a heart attack.

There are two types of cholesterol:

• Low-density lipoprotein (LDL) is often called the “bad” type of cholesterol because it can clog the arteries that carry blood to your heart. For LDL, lower numbers are better.
• High-density lipoprotein (HDL) is known as “good” cholesterol because it takes the bad cholesterol out of your blood and keeps it from building up in your arteries. For HDL, higher numbers are better.

What do my cholesterol and triglyceride numbers mean?

Total cholesterol level -

• Less than 200 mg/dL is best.
• If your total cholesterol is less than 200 mg/dL then that’s desirable
• If your total cholesterol is 200 - 239 mg/dL then it’s borderline high
• If your total cholesterol is 240 mg/dL and above then it’s high

LDL (bad) cholesterol -

• Less than 100 mg/dL is best.
• 100-129 mg/dL then it’s near optimal/above optimal
• 130-159 mg/dL then it’s borderline high
• 160-189 mg/dL then it’s high
• 190 mg/dL and above then it’s very high

• HDL (good) cholesterol - Higher is better. More than 60 mg/dL is best.
• Triglyceride levels - Lower is better. Less than 150mg/dL is best.

Foods rich in cocoa appear to reduce blood pressure but drinking green and black tea may not, according to an analysis of previously published research in the Archives of Internal Medicine, published by the American Medical Association.

The drop in blood pressure among participants who consumed cocoa products for at least two weeks was in the same range as achieved by someone taking drugs commonly prescribed to control high blood pressure.

Both cocoa and tea contain polyphenols, a class of chemicals known to help prevent cardiovascular disease that are present in most fruits and vegetables. But cocoa has a different type than tea — procyanids — that appear to be more active.

Treats such as dark chocolate might be substituted for other high-calorie desserts, based on the study’s findings, but “we believe that any dietary advice must account for the high sugar, fat and calorie intake with most cocoa products.

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