Sunday, 23 November 2014

High Cholesterol (Part 1)

High Cholesterol Part 1
Do you know what is cholesterol?
Cholesterol is a hard-waxy substance, just like fat, but it contains no fat. It is found in every cell of your body which has important functions. It is manufactured in your body's cells and also in your liver, which makes all the cholesterol you need. You get some from your diet, but cholesterol in the foods has a small effect on your blood cholesterol levels unless your body needs more. Your liver can produce about one to two grams of cholesterol per day, even you eat a cholesterol-free diet. When you eat cholesterol-rich foods, your liver produces less cholesterol and when you eat foods without cholesterol, your liver produces more. Our body can also make cholesterol from fats, carbohydrates or protein – especially from milk, butter, cooking oil, sugar, cheese, meat, and eggs.

Cholesterol itself is not bad and is an important substance created by our body to keep us healthy. It plays a vital role in how every cell work. Four main functions of cholesterol: It is necessary for producing certain hormones that can help to fight against heart disease. It contributes to the structure of cell walls, it makes up bile acid to digest food in the intestine, and it allows our body to make Vitamin D.

Most diseases such as cancer, heart disease, high cholesterol, diabetes, asthma, and allergies are linked to our diets. If you intake a large number of sugars and highly processed unhealthy foods with damaged fats, the liver will produce more cholesterol in order to combat these substances. Your liver produces more cholesterol and circulates it through the blood when you eat foods high in saturated and trans fats.

All these diseases can be prevented by eating the right healthier foods and avoid harmful foods. Natural foods can repair, restore and heal your body without side effects.

Cholesterol travels through your bloodstream in small packages which is attached to proteins known as lipoproteins. There are two main types of lipoproteins called LDL (low-density lipoproteins and HDL lipoproteins. Both types are important if having them at healthy levels. Other types of lipoproteins are known as Chylomicrons, VLDL and IDL.

LDL particles carry cholesterol, triglycerides, fat-soluble vitamins, antioxidants and nutrients to the cells and tissues of the body.

LDL is vital to our tissue health, but if there is too much cholesterol for the cells to use, it can build up in the artery walls and will increase the risk of high blood pressure, stroke and heart disease. Therefore, it is known as bad cholesterol. Am I right about that?

However, calling LDL “bad” is a big mistake because there are different types of LDL particles such as large, medium, small and very small LDL particles. Saturated fat increases Large LDL particles while a diet high in carbohydrates, especially from refined sugar and trans fat raise the smaller forms. Research has shown that not all LDL particles are bad because there are different subtypes of LDL. I had seen an old man who ate two tablespoons of butter (14 grams saturated fat.) with a cup of coffee daily. I have also known another old man who consumed two soft-boiled eggs (about 350 mg cholesterol & 3 grams saturated fat) with a cup of coffee daily. Both men are healthy without heart disease. Saturated fat and cholesterol from foods do not increase the small, dense LDL. It's carbohydrates and trans fat that increase in small, dense low-density lipoprotein (LDL) cholesterol particles. Here is another example to show you that saturated fat is not bad at all. Saturated fat in an avocado is about four grams. People who ate an avocado a day saw a reduction in the LDL cholesterol. Perhaps, avocado is high in monounsaturated fat that can reduce LDL and raise HDL cholesterol levels. Eating some saturated fat from foods is harmless and may even reduce the type of cholesterol (small, dense LDL) associated with heart disease. In fact, saturated fat can change the small, dense LDL particles into the Large LDL particles which are harmless. There are different types of saturated fatty acids from different sources such as coconut oil, butter, palm oil, lard, ghee, cheese, fatty meats, nuts, seeds and not all of them are having the same benefits. Palmitic and lauric acid are both saturated fats from vegetable oils or meats that can raise HDL cholesterol more than the bad cholesterol, so the risk of heart disease is not of concern. Stearic acid found in animal fat has no effect on your cholesterol levels, therefore it is harmless. Saturated fats from the animal and vegetable sources if eaten moderately provide many wonderful benefits for your body such as Brain Health, Cardiovascular Health, Immune Health, Nervous System Health and Energy for your body. However, eating a high amount of palmitic acid may increase the risk of cardiovascular disease, obesity, and insulin resistance.

The key function of HDL is to collect excess cholesterol from the blood and also remove some of the plaque in the wall of the blood vessels and carry it back to the liver where it is broken down for excretion.

At normal levels, cholesterol is our friend. It has natural important functions and found in every cell of the body. If the bad cholesterol levels in the blood get too high, it becomes a silent danger that will put us at risk of heart attack or a stroke.

Cholesterol is a type of fat that doesn’t dissolve in water or blood and it is carried through the blood by proteins. When the two combined, they’re called lipoproteins.

When we talk about the cholesterol levels, it is actually a measurement of various lipoproteins like LDL and HDL in the blood.

There are different types of lipoproteins such as chylomicrons, very low-density lipoprotein (VLDL), intermediate-density lipoprotein (IDL), low-density lipoprotein (LDL), high-density lipoprotein (HDL) cholesterol. Each type of lipoprotein has its own function. Chylomicrons and VLDL deliver TAG to cells in the body. LDL delivers cholesterol to cells in the body.  HDL is involved in reverse cholesterol transport.

Do you know that not all LDL cholesterol is created equal? Only the small, dense LDL particles are associated with heart disease, whereas large, buoyant LDL particles are either harmless or may protect against heart disease.

LDL cholesterol can be large, medium, small, and very small dense particles. The large LDL particles can float and easier to move through the circulatory system without damaging the arteries while the small, dense LDL particles are more likely to cause damage to the arteries.

It is the small, dense LDL particles that can cause stickiness of the blood, which is small enough to enter the artery walls causing inflammation in the blood and stay in the bloodstream longer. If you have a large proportion of smaller dense LDL cholesterol particles known as Lipoprotein (a), with more than 50 mg/dL will put you at higher risk of heart disease, stroke, atherosclerosis, and thrombosis or circulation trouble in the legs. To lower Lipoprotein (a) if the level is over 50 mg/dL, you can take 500 mg to 1000 mg daily of a Citrus bergamot extract. It can help to reduce LDL cholesterol, decrease triglycerides, reduce blood glucose levels and increase the HDL cholesterol. It can also block oxidized cholesterol where both statins and most natural supplements fail. Rice bran oil can decrease sdLDL levels. Vitamin C - 6 grams/day, L-lysine -6 grams/day and L-proline -2 grams/day is an effective treatment in the Linus Pauling protocol. Another alternative treatment is taking 1 to 3 grams daily of niacin.

Eat some vegetables & fruits which are rich in soluble fiber such as beans, yams, barley, pomegranate, avocado, and blackberries can reduce the bad cholesterol. Blackberries are a super-fruit that can repair damaged arteries, reverse atherosclerosis and regenerated blood vessels. Pomegranate is another super fruit that can reduce LDL oxidation and atherosclerotic plaque. Eat one avocado daily can decrease LDL and small dense LDL cholesterol.

One of the best ways to lower some of the small, dense LDL particles is to eat three eggs daily for about a month. “Eating cholesterol reduces small LDL”. Eggs can change the small LDL particles into Large LDL particles which are harmless. However, eating too many eggs a day for a long period of time is not recommended. One egg yolk contains about 390 mg of AA (Arachidonic acid) and too much AA can increase inflammation and arterial plaque build-up which may put you at risk of heart disease, cancer, diabetes, and arthritis. So, eating three to four eggs a week is just right for the long-term. AA is essential to our body, but too much dietary AA can cause problems. The egg can raise  HDL cholesterol and does not raise the bad cholesterol nor triglycerides to dangerous levels.

Another effective method to reduce the small, dense LDL particles for those with high cholesterol is on alternate day fasting protocol for eight weeks. There will be a big drop in total cholesterol levels, small dense LDL particles, and triglycerides.

No cooking oil diet: - This method is simply using no cooking oil in your food. Eat steamed, boiled or baked foods such as vegetables, fish or other meats for four weeks; you will see that your cholesterol levels will drop to normal.

What causes small, dense LDL cholesterol? - Lack of exercise, a diet high in trans fat, carbohydrates, especially refined sugar, insulin resistance or pre-diabetes, metabolic syndrome and inherited from their parents.

If you have high levels of triglycerides (above 200 mg/DL), you will probably have small dense LDL particles. If your ratio of triglycerides to HDL cholesterol is more than 4, you have a lot of small, dense LDL particles that can develop into atherosclerotic plaques.

The standard cholesterol test is called a lipid profile which can distinguish HDL, LDL and, Triglycerides. However, to test the small dense LDL, it is called the VAP cholesterol test which is more detailed or  LDL-S3 GGE TEST and NMR LIPOPROFILE TEST.

Young adults should have a fasting lipid profile once every five years. Those with known high cholesterol levels should get tested more often. The test results will show the levels of total cholesterol, LDL cholesterol, triglycerides, and HDL cholesterol.

Test for stroke: - Using carotid ultrasound can detect early warning test for stroke. It can detect the buildup of cholesterol-filled plaque in the carotid arteries in the neck.
Heart attack and stroke: - A blood test that measures the blood level of a protein called cardiac troponin T can detect the high risk of a heart problem or predict heart disease if the level is high. Other risk factors for heart disease are high homocysteine levels, atherosclerotic plaque, high triglycerides & LDL cholesterol, diabetes, obesity, physical inactivity, unhealthy diets, etc. While hypertension is the biggest risk factor for stroke!

High blood cholesterol levels caused poor blood circulation and blocked some of the blood vessels. Those with high cholesterol levels and experiencing lightheadedness and memory loss should have this test.

How do you know if your blood cholesterol levels are too high?

High Cholesterol Symptoms and Signs: 

Common symptoms that you may have high cholesterol levels include fat deposits on your eyelids, a headache, high blood pressure, chronic fatigue, chest pain, memory loss, numbness in hands and toes, discomfort in the legs, neck pain, shoulder pain, and muscle pain. However, there may be no symptom and you may not know until you have your blood test.

Some people with very high cholesterol levels may feel dizzy, unsteady gait, balance disorder due to poor blood circulation. The blood may be sticky and thick.

You may feel pain when you walk due to the blockage of an artery that feeds the leg muscles followed by chest pain, stroke, angina, and heart attack.

When people get older, the blood becomes stickier and the blood flow becomes slow, causing various illnesses such as diabetes, kidney dysfunction, and even cancer. When many of the capillaries in the kidneys are blocked, hundreds of complications will develop.

To tackle this problem, there are many helpful herbs for the treatment such as Ginkgo Biloba, Bilberry, Parsley, Hawthorn, Ginger, Safflower, Lemongrass, Garlic, White peony root, Radix Angelicae (Dang Gui ), Dan Shen (丹参), Tien Chi (Panax Notoginseng), Tao Ren (Peach Kernel Seed) and many more! These herbs are used to thin the blood, prevent platelets from clotting, relax the blood vessels and improve blood circulation.

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What causes high cholesterol levels?

There are many factors that can contribute to high blood cholesterol levels.

The main culprit in raising bad cholesterol is in a diet that includes sugary foods, high-fat diets especially from hydrogenated oil, starchy foods, and processed foods.

High blood cholesterol levels usually come from a diet that’s high in fats and sugar, but some high cholesterol levels are genetic. This condition is known as familial hypercholesterolemia that causes abnormally high cholesterol levels even after you have changed your diet and regular exercise may not lower your cholesterol levels. You need to take a statin to lower your cholesterol levels. Those with this health problem are vulnerable to heart attack and stroke even at an early age. 

Do you know why you still have high cholesterol levels even you eat a cholesterol-free diet? 

Here is one of the reasons: - When you eat too much sugar, starch or high glycemic index foods, the blood insulin will spike. It turns on HMG-CoA reductase which will tell your body cells to make more cholesterol even you don’t need anymore.

If you eat too much food high in fats and sugar, your liver will turn them into cholesterol. Sugar serves as a quick source of energy for your body, but the excess amount will be stored in your liver in the form of triglycerides.

When cells in the body are damaged in an injury, the body needs cholesterol and fats to repair themselves, that’s why the liver is careful to regulate levels and produce more cholesterol. Cholesterol also acts as an antioxidant in the body dealing with free racial damage.

When you are stressful, free radicals and other damaging biochemical reactions occur in the blood and your liver will produce more cholesterol to deal with the free radical attack. In other words, if your blood cholesterol levels are high, it means that the body is dealing with some kind of damage.

Lack of sleep (such as those who burn the midnight oil) and sleeping more than eight hours every night may affect your cholesterol levels. This pattern has also been linked to other health problems like high blood pressure, diabetes, a headache, and heart disease.

You can find every snack chip, cookies, cracker, pastry, baked goods, fried goods, and even frozen food products in grocery stores which are made from hydrogenated oil. Consuming a high amount of hydrogenated oils will cause a built up of plague in the arteries known as atherosclerosis. Avoid all these foods if your cholesterol levels are high.

Eating Food High in fats and sugar, such as fried foods, full fat cheese, cream, meat, lard, hard margarine, whole milk, organ meats and products made from margarine or shortening, such as cakes, cookies, pudding, buns, biscuits, fruit juice with added sugar, snack foods, packaged baked goods, kaya (coconut jam), etc. may raise the cholesterol levels. Limit your intake of such foods if your cholesterol levels are high. Too much sugar in any form can also cause obesity and other diseases. Other factors causing high cholesterol include unhealthy diet, age, family history, and lifestyle such as lack of exercise, drinking too much alcohol, stress, smoking, etc.

Other health conditions are known to raise cholesterol levels, such as diabetes, overweight, kidney disease and liver disease. 

Hypothyroidism (Underactive Thyroid)
If the thyroid gland is insufficiently active (a health problem such as an underactive thyroid), it can trigger high cholesterol especially LDL cholesterol. Symptoms of an underactive thyroid include fatigue, weakness, cold intolerance, constipation, muscle aches, and memory loss.
If this is the case, cholesterol levels will drop once the thyroid is corrected.

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Liver dysfunction:- Watch out for these signs: - Brown blemishes and spots on the skin. Capillaries (the smallest blood vessels) appear on the face, palms or soles. Blood sugar problems and overweight. 
Remedies:- Make a lemon drink and drink first thing in the morning. Herbs like Milk Thistle, Green Tea and Honeysuckle are good for healthy liver function. Vitamin B complex, Vitamin C and Omega 3 are also good for supporting the liver. (Check with your doctor if you have this problem.) 

What Are Triglycerides?

Triglycerides are a type of fat found in our bodies. The liver makes triglycerides and is also from foods such as meats, alcohol, sugar, dairy produce, and cooking oil. The body converts any excess calories it doesn’t need into triglycerides. Any extra foods we eat and not used like carbohydrates, fat, or protein - is also chemically converted into triglycerides. Triglycerides contain three fatty acids (polyunsaturated, monounsaturated, saturated) and are broken apart in the small intestine and reassembled with cholesterol to form chylomicrons and this is the source of energy for cells in the body. They are stored in the fat cells and liver cells and release when the body needs the energy.

 Just after a meal, the blood is rich in triglycerides, and the levels will return to normal after a few hours. The triglycerides are stored up by fat cells to be used for energy if food isn't available later or during your next diet. It provides the body with energy.

Triglycerides are important measures of heart health, but a high level of triglycerides can contribute to atherosclerosis (the formation of plaque on the artery walls) which can increase the risk of heart disease and diabetes. Pieces of plaque can break off from the arteries, which can block the flow of blood to the heart and brain causing stroke and heart attack. It hardens and narrows the arteries which can lead to angina or transient heart pain. The high level of triglycerides can increase the formation of small bad LDL cholesterol particles and also reduce the HDL cholesterol. High triglycerides and low HDL increase your risk of heart disease. 

What Causes High Level of Triglycerides?

#1 Eating more calories than you can burn such as starchy, sugary and fatty foods

#2 Drinking too much alcohol.

#3 Eating too much starchy food & refine carbohydrates such as fruit juice with added sugar, sweets, refined flour, rice, pasta, potatoes, butter, cheese, cereal, and processed foods.

To lower your triglycerides, eat foods such as non-starchy vegetables - cucumber, kale, eggplant, green bean, cabbage, onion, tomatoes, broccoli, cauliflower, mushroom, beans, whole-wheat bread, wild rice, black rice, brown rice, oatmeal, carrots, fruits, peas, legumes, lentils, muesli, boiled sweet potato with its skin, oat, etc.

Foods that raise triglycerides:- Sugar, high fructose corn syrup, fruit juice with added sugar, sweeteners, sweet tea or coffee, sweet corn, baked beans with added sugar and pork, canned foods,  pre-mix coffee (with non-diary cream and sugar), soda or soft drinks, candies, noodles, baked goods, white bread, rolls, buns, pastries and cakes...etc. Avoid or limit the intake of these foods if your triglycerides are high. Avoid Trans fats, hydrogenated fats found in baked goods, processed foods, etc. 

High-fat, greasy and sugary foods raise triglycerides and also have a negative impact on your immune system.
These foods can also contribute to obesity, which increases the risk of developing type 2 diabetes, heart attack, common cold, and even cancer.

Avoid all processed white flour products because they turn into sugar inside the body. Eat whole foods from plants that contain both sugars and fibers, such as whole grains, non-starchy vegetables, fresh fruits including beans. Choose black rice instead of white rice. Choose oatmeal bread instead of white bread. Avoid products made with fructose or high fructose corn syrup, which are found in some cookies, cakes, soft drinks, pre-mix drinks, bread, snacks, and many fruit drinks with added sugar. Many foods disguised as health foods can be loaded with added sugars.  Avoids all these foods as they can damage your health badly in the long term.

To lower triglycerides, you need to take 5 to 10 grams of high fiber drink (psyllium husk), 1000, mg Omega-3 Fish oil x 3 times daily, exercise, lose weight, limit fats, and sugar in your diet.

Eat fatty fish like salmon, mackerel, lake trout, herring, sardines, etc which are loaded with omega-3 fats and effective at reducing triglycerides. (2 to 3 servings per week) steam, bake or boil the fish and do not fry with oil. 

Fruits are high in fiber, water, and sugar. Eating whole fruit takes a while to digest, and the fructose goes to the liver slowly and will not cause any harm. Natural sugars in fruits and vegetables are healthy foods that contain water, fiber, and various micronutrients. The fiber in fruits can reduce cholesterol, get rid of constipation and many other health benefits. 

Untreated high cholesterol levels can lead to blocked or narrowed blood vessels, blood clots, kidney weakness, diabetes, gallstones, high blood pressure, poor blood circulation, dizziness, numbness in hand, feet or toes, insomnia and finally having a heart attack and stroke.
For better protection, please take cholesterol-lowering medications or health supplements to lower your high cholesterol levels. You need to keep your risk of heart disease as low as possible if your cholesterol levels are very high.  
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Cholesterol Chart
Total cholesterol 
Less than 200 mg/dL ( 5.2 mmol/L) is  desirable
200 to 240 mg/dL (5.2 to 6.2 mmol/L) is Borderline high

Above 240 mg/dL  6.2 mmol/L) is high risk.
LDL (low density lipoprotein)
100 mg/dL to 129 mg/dL (2.6 mmol/L to 3.3 mmol/L) is ideal.

130 to 160 mg/dL (3.4 to 4.1 mmol/L) is Borderline high
160 to 190 mg/dL(4.1 to 4.9 mmol/L) is High
Above 190 mg/dL ( 4.9 mmol/L) is very high.
(Those with heart disease should keep the LDL level below 100 mg/dL( 2.6 mmol/L)
Below 150 mg/dL (1.7 mmol/L)  is desirable
150mg/dL to 200mg/dL(1.7mmol/L to 2.2mmol/L) is borderline high
Above 200 mg/dL (2.2 mmol/L ) is consider high.
Over 500 mg/dL (Above 5.6 mmol/L) is very high.
HDL (high density lipoprotein)
Less than 40 mg/dL ( 1.03 mmol/L
)  for men  and less than 50 mg/dL ( 1.29 mmol/L) for women is bad and risk of heart disease.
40 to 49 mg/dL (1 to 1.26 mmol/L)  for men and 50 to 59 mg/dL (1.29 to 1.52 mmol/L) for women is ideal.
60mg/dL (1.55 mmo/L) or higher  is best.
Note: You should keep trying to increase your HDL level to reduce your risk of heart disease.
Tips: - How To Raise Your HDL Cholesterol Level

#1. Exercise regularly is important for heart health. 

#2. Eat moderately walnuts, almonds, pistachios, macadamia nuts, oatmeal, oat bran, dark chocolate. 

#3. Calcium citrate 1000mg + 400 IU Vitamin D taken daily will raise HDL cholesterol level by about 7 % in a month.  

#4. Eat often fish, lean beef and chicken (Boil, bake, steam or stir-fry, and not deep frying).
Fish Omega-3 fatty acids can improve your LDL cholesterol to HDL cholesterol ratio.

#5. Cranberry juice, grapefruit, avocado, eggplant and all purple vegetables, soybeans, virgin olive oil, and flaxseed oil can raise the HDL cholesterol level.

Do you know that cholesterol ratio is an important indicator of heart disease risk than total cholesterol? Therefore, the lower the cholesterol ratio is better. A cholesterol ratio of 5.0mg/dl is average risk and above this value is high risk. The optimal or lowest risk is a ratio of 4.0 mg/dl or less.

For example, if the total cholesterol of 200 mg/dL and  HDL of 50 mg/dL would have a ratio of 4.0 (200 ÷  50 = 4.0). If that person’s HDL was low — let’s say 35 mg/dL—the total cholesterol-to-HDL ratio would be higher: 5.7.

Triglyceride/HDL ratio below 2 is considered ideal while 4  is high and 6 is too high which is considered high-risk factor for cardiovascular disease. (Divide your triglycerides level (mg/dL) by your HDL level (mg/dL)
Total Cholesterol Level Too Low

Total cholesterol level lower than 4 mmol/L or (154 mg/dL) may lead to other health problems such as risks of strokes, some cancers, depression and inability to cope with stress. So, we don't want to get cholesterol levels too low either. Too low cholesterol levels are usually caused by medications such as statins with a combination of health supplements and diet. When cholesterol level drops due to these reasons, there usually isn’t a problem. If your cholesterol is too low for no obvious reason, you have to check with your healthcare provider.

Healthy Diets For those with high cholesterol (Eat moderately)

Fruits :-  Apple, Avocado, Pomegranate, Pear, Guava, Prune,  Star fruit, Kiwi, Oranges, Grapes, Bananas, Papaya, Pineapple, Prune, Dates, Watermelon, Dragon fruit, Soursop (graviola), Cranberry juice and many other  types of berries.

*Avocados are rich in monounsaturated fat which can help to reduce the bad cholesterol in the blood.

Seeds:- Sunflower seeds, Black sesame seeds, Flaxseeds, Chia seeds, Watermelon seeds, Pumpkin seeds.

Nuts:- Walnuts, Almonds, Macadamia nuts, Pistachio nuts, Peanuts and Hazelnuts are highly beneficial to reduce cholesterol level. Eat moderately  and make sure the nuts you eat aren't salted or coated with sugar.

Beans (legumes):- White and Red  kidney beans,  Soya beans, Black bean, Lentils, Chickpeas, Pinto Beans,  Green Soya beans, Mung beans, Green beans, Chinese long beans and lentils.

Kidney beans: - High in cholesterol-lowering fiber and can prevent blood sugar levels from rising too quickly after a meal. This type of beans is a good choice for those with diabetes and high cholesterol. It can also help to prevent constipation.

Green Vegetables, Eggplants, Asparagus,  Broccoli, Kale, Cauliflower,  Carrot, Bitter melon, Peas, Chickpeas,  Tomatoes, Onion, Garlic, Cucumber, Chinese Radish,  pumpkin, Sweet potatoes, Various mushrooms, leek, herbs and spices (cinnamon, turmeric, cloves,  garlic, ginger, etc)

 Tea: - Oolong Tea,  Pu-erh tea, Rooibos Tea, Hibiscus Tea.

Daily consumption of kale can increased HDL cholesterol and lowered LDL levels while improving antioxidant status.

Take high fiber supplements like  Psyllium husk, Oat, Beta glucan, etc.

Take 20 grams of whey protein 3 times daily  can lower LDL cholesterol and fatty liver by 20% in a month.

Drink a glass of Mineral Water first thing in the morning with empty stomach can detoxify the body. It can reduce the LDL cholesterol and raise the HDL cholesterol.

Drink spring water instead of ordinary tap water.

Eat often fish (Mackerel, Lake trout, Herring, Sardines, Albacore tuna, Salmon, Halibut, etc... 2 to 3 serving per week.

Eat Brown rice or black rice instead of white rice.

Eat oat- meal bread instead of white bread.

Eat moderate portions of chicken, turkey and non-fatty cuts of beef (remove skin).  Crab, lobster, shrimp, and oysters are low in saturated fat but high in cholesterol and should be limited to once per week. Other lean meats and fish should be baked, steamed, broiled or baked on a rack and never deep fried.

If you love to eat grilled meats, marinate the meats with herbs or spices such as garlic, oregano, rosemary, thyme, turmeric, curry powder, or other spices before grilling the meats will reduce any carcinogens that would normally form on grilled meat. Squeeze a few limes on the meat before you consume it. Carcinogen: A substance or agent that causes cancer.

Eggs are healthy and contain little-saturated fat. They contain cholesterol but do not raise cholesterol to any significant degree. Eggs may not affect the cholesterol levels in your blood. Eggs, in most cases, raise the good HDL cholesterol. Eating Omega-3 enriched eggs can help to lower blood triglycerides. Eat a soft boiled egg and not scrambled egg or fried egg is recommended for those with high cholesterol. However, people with diabetes should limit egg consumption to three a week and avoid cholesterol-rich foods.

The key to being healthy is not to eat a large meal and reduce the number of carbohydrates eaten. Eat moderately three times a day and no snacking. If you love some snacks, eat some healthy nuts.

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Learn more about what else that can caused  high cholesterol levels!  

Fried foods have more fats absorbed into the foods. Eating fried chicken with skin in moderation will not cause health problems as the skin contains unsaturated fat. Eating Fried food moderately is okay once in a while. It actually holds certain nutrients of the foods quite well. Fry foods with low heat.

Avoid Fast-food, hawkers' foods and foods in restaurants which are usually cooked over high heat. Reused or overheated oils can form highly toxic chemicals.

Avoid or limit intake of animal livers, brains, organs, squids, fish eggs, shellfish, dried cuttlefish, heavy cream, ice-cream, cream cheese, red meat, snacks-cookies, cakes, onion rings, candies, French fries, crackers, coffee mate, microwave popcorn, dairy products, margarine, vegetable shortening, etc.

Avoid or limit the intake of white flour based foods:- bread, buns, muffin, crackers, cookies, pizza, pie, pastries, cakes, noodles, and other commercial baked goods.

Avoid processed low-fat foods with added sugar.

Avoid fruit juices with sugar added.

Avoid highly processed foods that are high in saturated and trans fats. 

Avoid high Omega-6 vegetable oils:- Soybean oil, sunflower oil, corn oil, canola oil, etc. as these oils can make the LDL lipoproteins in the body become oxidized. Cooking with all these oils at a high temperature will generate very high levels of chemicals called aldehydes which have linked to cancer, obesity, heart disease, and many other degenerative diseases. 

Consume too much Sugar will raise your triglycerides to dangerous levels, which can lead you to heart disease and cause type 2 diabetes. However, a small amount of sugar (5 - 10 GM) in your tea or coffee may not harm you.  For example - The real damage occurs when you eat a piece sweet cake (about 40 GM sugar) + soft drink (about 25-44 GM of sugar).

Your liver can metabolize about 24 grams of added sugar in foods per day. All that excess will change into body fat and will lead to many diseases.

Keep the intake of added sugar from foods below 20 gm per day.
(1 teaspoon of table sugar is about 4 grams)

If you drink a bottle of soda or foods with added sugar or fructose, the fructose goes to your liver very fast in large amounts that can have disastrous consequences.
Which type of sugar is better?
Avoid refines sugar, which has completely stripped of all the nutritional value and it provides you with empty calories. 

Raw, organic cane sugar is a better choice than refines white sugar as it contains amino acids, minerals, vitamins, and antioxidants.

Coconut sugar contains a small amount of fiber and other nutrients. It contains a lower percentage of fructose than other sugars, so it is much healthier.

Honey is rated number one sugar because it contains vitamins, minerals, and nutrients that can nourish and revitalize your body. It can help to fight off infections such as coughs, flu’s, skin infections, burns, wounds, and detoxifying your body of harmful pollutants or toxins. 
Remember that sugar can raise cholesterol and blood pressure.....and link to many other ailments like diabetes, heart disease, obesity, gout, colon cancer, hemorrhoids, gastric ulcer, gallstones, kidney stones, arthritis, etc.
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Vegetable Cooking Oils:

Many of the commercial cooking oils are promoted as healthy cooking oil, but the trans fat contents are usually not listed. All refined vegetable oils contain oxidized fats due to the refining process (high heat) and chemical reactions with the polyunsaturated fat content of the vegetable oils. During the processing of vegetable oils, high heat and high pressure along with the use of hexane solvents actually force some of the polyunsaturated oil changed into trans fats. Thus, the processed cooking oil can raise  bad LDL cholesterol and triglycerides.

Trans fats can raise LDL bad cholesterol and lower the good HDL cholesterol. Trans fats are found in many foods such as cakes, bread, burgers, French fries, pastries, curry puff, 3-in-1 coffee or tea, donuts, biscuits, cookies, wafer, ice-cream and all other food products made with shortening and margarine. Consuming high amounts of trans fats will lead to diabetes, breast cancer, heart disease, clog up blood arteries, weaken the immune system, harden the blood vessels and many other health problems.

Researchers have found that large LDL particles do not contribute to heart disease. The small, dense LDL particles do contribute to the build-up of plaque in the arteries. Saturated fat increases large LDL particles while trans fat increases the small, dense LDL particles.
Trans fat raises levels of inflammation, lower HDL cholesterol and raises LDL cholesterol.

Eating small amounts of saturated fat in your diet is healthy. For example, eating butter in moderation is beneficial to saturated fats and cholesterol is vital for the brain and nervous system. It has natural compounds with antiviral agents that can help maintain cell membranes. It also helps to absorb vitamins like D, E, K and A which are fat-soluble.
Use healthy oils like olive oil, macadamia oil, palm fruit oil, ghee, and grass-fed butter, peanut oil, sesame oil which are MUCH healthier than other vegetable oils.

Do not eat more than 20% fats or oils in your diet. We can eat about 30 grams (about two spoons) of oil daily and not more than that. Fats should be eaten in the raw state if possible and not overcooked like deep frying.

People with high cholesterol levels should limit the intake of cooking oil. Always use low heat when you cook food with cooking oil.

We need omega-3 and omega-6 in balance a 1:1 ratio. If we consume a higher ratio of omega-6, this will lead to many health problems. Vegetable oils contain a high level of omega-6 fatty acids.
Click here to see a comparison of dietary fats
Note:- Butter, coconut oil, lard, palm oil and olive oil are all low in omega-6 while the Sunflower, Corn, Soybean and Cottonseed oils are by far the worst.

Important:- Reduce intake of omega-6 processed vegetable oils from your diet and processed foods that contain them.

Researchers found that palm fruit oil may lower total cholesterol and boost HDL cholesterol while palm kernel oil can raise cholesterol levels. Palm kernel oil contains highly saturated fats and when deep frying, saturated fat becomes oxidized saturated fat which can clog your arteries. Palm fruit oil can be used for cooking at a higher temperature than olive oil.

Palm fruit oil is the best choice for cooking and frying foods because it is cheaper than olive oil or coconut oil. Red palm oil contains antioxidants like carotenoids and tocotrienols, which can protect against certain types of cancer. Use moderately. Do not overdo on fats or oils, even the best quality ones. According to Chinese medical terminology, all vegetable oils are yin. Eating too much of the oil can detrimental to one's health. 
Facts about Cooking Oils and Fats - click here for more information

Highly Recommended Products To Lower your Cholesterol Levels
Please scroll down to read.
Se7en Natural Remedy For Vein Blockage Prevention. All 5 ingredients in SE7ENhave immune boosting properties. They contain natural antibiotics, powerful antioxidants, act as an antiviral tonic which enhances the immune system, making it easier for your body to fight viral infections. Reduce cholesterol- Lower blood pressure. Nowadays, due to the hazardous environment and unhealthy lifestyles, people as young as 30 are showing signs of vein blockage, high cholesterol, and heart ailments among other disorders associated with aging. SE7EN can help prevent them.

Tasly Danshen Plus Capsule -To fight Coronary Heart Disease-To Clean blood vessel-To lower blood lipid (cholesterol) and reduce plaque from arthrosclerosis.

Nature's Way Red Krill Oil 500mg 90's
Nn Neptune Krill Oil (500mg)  
Vitamode Superba Krill Oil 60's
Nature's Bounty Krill Oil 1000mg (30 Softgels)  
Krill oil surpasses fish oil in reducing LDL cholesterol levels.
Boosts HDL cholesterol levels.

Himalaya Pure Herbs Shuddha Guggulu 60 Capsules
Guggulsterones, the key active ingredients in Shuddha Guggulu, help regulate critical biochemical steps in the liver and intestines that decrease cholesterol uptake.
Guggulsterones also increase the conversion of cholesterol into bile acids, facilitating removal of excess cholesterol through feces.
Helps lower LDL (low density lipoprotein) cholesterol levels significantly.
Prevents clogging and hardening of blood vessels (atherosclerosis) by stopping the oxidation of bad cholesterol (LDL).

Vitahealth Rice Bran Oil 1000mg 2 x 60 Softgels
VitaHealth Rice Bran Oil 1000mg is a premium oil obtained from the nutritious granular coating of the grain. It is packed with natural goodness including gamma oryzanol, polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs) like Omega-6 and Omega-9, squalene, vitamin E, phytosterols, polyphenols and other antioxidants. Gamma oryzanol, the beneficial substance found abundantly in rice bran oil, has been proven to help lower LDL cholesterol level and prevent blood clotting, thereby reducing the risk of heart diseases. It delivers Vitamin E in full-spectrum form, a mix of both tocopherols and tocotrienols.

HYPOCOL 600MG 2X90s (reduce Cholesterol)  
HypoCol is an all-natural preparation derived from a well-documented traditional remedy that has been used in China for over 1000 years for circulatory health and as a food preservative.
HypoCol is recommended as part of your cholesterol management program that should include a healthy diet, regular exercise and stress reduction regime.

BiO-LiFE’s Red Yeast Rice provides natural red yeast extract traditionally used for general health maintenance. Lowers serum cholesterol, Protect the heart against atherosclerosis, Promotes blood circulation.

Megalive Natto Plus
is a complex and complete formula which consists of several types of natural herbs. It great helps in regulate unhealthy blood lipids profile, such as high cholesterol, high blood pressure, high blood viscosity, in order to prevent cardiovascular diseases, especially coronary heart disease. Megalive Natto Plus also helps in delay aging process, prevents oxidation damage of free radicals with high antioxidant content. Highly recommended to lower cholesterol levels.

Himalaya Lasuna Cardiac Wellness 60 Tablets
Lowers blood lipid levels by modulating key enzymes in the liver responsible for cholesterol biosynthesis.
Helps prevent the hardening of blood vessels by reducing lipid accumulation in the arteries.
Potent antioxidant properties eliminate free radicals that trigger imbalance in the normal ability of blood vessels to constrict and dilate, promoting normal artery vasodilation.
Prevents platelet aggregation and formation of thrombus (blood clot) which impairs normal blood flow in the arteries.

The above products are  available at Lazada, Malaysia or

Ocean Alive 2.0 - Naturally-Enhanced KING-OF-SUPERFOODS More Powerful Than 8,000 Superfoods Combined...

Scientific Breakthrough in Nanno-Nutrition Unlocks The #1 Secret to Help You Live Longer Gain ENERGY, Improve Mental Cognition, And Actually Age-BACKWARDS!
 click here for more information

Gynostemma (JiaoguLan) Tea is made from pure extract of Gynostemma Pentaphyllum, which has been called "Miracle Grass" for its ability to help the body in so many ways. It is the only green tea without caffeine. The Chinese and Japanese People have been drinking this tea for thousands of years as an antioxidant, stress reliever and detoxification herb. Research has shown that the composition and the function of that Gynostemma tea is very similar in quality to ginseng and possibly in some way superior. Gynostemma Tea is a 100% all natural green tea without sugar or any other additives. It can help to lower blood pressure, cholesterol and blood sugar.
Search product at Lazada Malaysia or at

Cholesterol Support (Cholestro Destroyer) is a super nutritional supplement and healthy heart vitamin, give our high cholesterol supplements a try. ☀ Plant Sterol Complex has been studied for many years. One study found that it could lower bad LDL cholesterol by 14%. A more recent study had a 12.4% drop in their LDL cholesterol levels. The FDA has given Plant Sterol the status of a health claim. Experts widely agree on the cholesterol-lowering benefits of stanols and sterols. Several studies indicate that plant sterols lower LDL cholesterol by inhibiting the absorption of dietary and liver-synthesized cholesterol, giving some heart protective benefits
HEART HEALTHY FORMULA: This heart-healthy formula delivers three Mediterranean botanicals that help maintain healthy cholesterol levels already within the normal range and provides antioxidant support.
BERGAMOT: Bergamonte is a trademarked and patented extract of the citrus fruit bergamot that supports cardiovascular health. Sourced from Italy, it is clinically researched to help maintain cholesterol, triglycerides and lipids within normal range.
Reserveage - Bergamot Cholesterol Support with Resveratrol, a Heart-Healthy Formula, 30 capsule
The report here is for your understanding of the above health problems and not a substitute for professional medical care and should not be used treating a health problem or a disease and that the materials here are not meant as a substitute for professional medical prevention, diagnosis or treatment. Please consult with your physician, doctor, pharmacist, or health care provider before taking any home remedies or supplements or following any treatment suggested by anyone on this site. Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your ailment.
Herbs can interact with other medicines. Do not take them together. Consult with your physician first. I do not claim that anything in my blog can cure certain diseases. That would be illegal. Instead, I believe that there isn’t, and never will be a one-stop ‘cure’ to all diseases, and that eliminating disease requires many changes including diet, exercise, and switching to healthy foods.
All trademarks, company names, product names ,and videos mentioned are the properties of their respective owners.
More Things For You To Read
High Cholesterol - Part 2

How To Lower Your High Cholesterol Levels
High Blood Pressure -click here to learn
About Vegetable Oils - click here to Learn
Heart Attack and Stroke - click here to learn
Serrapeptase - A miracle health supplement you need to know
The Essential Thyroid Cookbook: Over 100 Nourishing Recipes for Thriving with Hypothyroidism and Hashimoto's
“S  h  a  r  i  n  g    i s    C  a  r  i  n  g”
Giving is good for your health - And doing a good deed will be blessed
Researchers suggest that one reason giving may improve your physical health and longevity because it helps decrease stress, which is associated with a variety of health problems.
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