The 10 Tips 

1. Eat fresh
   

   Fruit, vegetables and grains typically have 0% cholesterol.

2. Avoid eating fast foods and convenience foods
   

   They contain too much saturated fat and too many trans fats, which can raise your bad cholesterol levels.

3. Do some exercise
   

   Any kind will do, as long as your hart beats faster. Even walking can do the trick. Just 20 minutes per day or 3 times an hour per week is enough to boost HDL level by 5% to 10%.

   

4. Limit the amount of meat you eat
   

   Animal products and all meats unfortunately have some or even lots of saturated fat and cholesterol. You are advised to limit daily intake to 6 ounces or less.

5. Try to eat fish at least 2 times a week
   

   From the fat and cholesterol standpoint, fish is much better than meat, even than chicken. All fish contains omega 3 fatty acids, which lowers our LDL levels, but they are more concentrated in fatty fish such as mackerel, salmon, sardines, tuna and herring.

6. Stop Smoking
   

   A lot of people connect smoking with lung cancer, but smoking also leads to heart disease. It heightens LDL-levels and lowers HDL cholesterol or 'good' cholesterol. If you add that to the irritation that smoking causes in the arteries, then you know for sure. You can find more information on how to quit smoking here. HDL can rise by as much as 15% to 20% after quiting!

7. Increase the amount of soluble fiber you take in
   

   Soluble fiber is present in all plant foods to some degree and produces fatty acids that significantly contribute to overall health including lowering bad cholesterol. Especially good sources of the nutrient include beans and root vegetables such as potatoes and carrots.

8. Try to reach a BMI between 20 and 25
   

   It is all connected. If you live healthier, this has to come naturally. A normal rate of losing weight is about 4.5 pounds or 2 kilograms a month.
   But beware of the "yo-yo" effect (=repeatedly losing and regaining weight), because this can lower your HDL level!

9. Alter your kitchen habits and food preparation techniques
   

   You can cook your food without using oil e.g. stir-fry, steam, boil etc. You can even use low-fat versions of cream, milk, cheese, etc. Also avoid deep-frying.

10. Last but not least here are some examples of natural remedies that can help lower your cholesterol without drugs or medications
    

    Natural remedies such as pantethine, guggul gum resin, policosanol, omega 3, soy protein can effectively help you to attain a normal cholesterol level.

Inform others! 

(of the dangers of high cholesterol)

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Body Weight BBQ Apron

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No Cholesterol (Front) Women's Dark T-Shirt

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No Cholesterol Trucker Hat

from StickEm2: Stickers with an Attitude

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"Cholesterol Free Zone" Golf Shirt

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Lower your cholesterol in 33 days! 

This is what you can do about high cholesterol in a nutshell. More information can be found on www.iceberg-ebooks.com.

Other eBooks that can be of help:

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Healthy eating is much more than just dieting. Take a look at what the Surgeon General has to say:

Okay, you've finally made the decision. It's time to do something about your health and well being. It isn't that you are overweight (well, maybe just a few pounds). It isn't your age (since when is a young 40 considered middle age?) Of course it could have nothing to do with climbing the stairs to your office (didn't you always wheeze like that?)
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Cholesterol Explained in a Video 

If you like to read a 'real' book then check this out on Amazon 

50 Ways to Lower Cholesterol

by Mary P. McGowan

Amazon Price: $10.85 (as of 10/10/2008)

Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love

by Catherine Jones

Amazon Price: $12.21 (as of 10/10/2008)

Cholesterol Down: Ten Simple Steps to Lower Your Cholesterol in Four Weeks--Without Prescription Drugs

by Janet Brill

Amazon Price: $11.16 (as of 10/10/2008)

The 8-Week Cholesterol Cure: How to Lower Your Blood Cholesterol by Up to 40 Percent Without Drugs or Deprivation

by Robert E. Kowalski

Amazon Price: (as of 10/10/2008)

American Heart Association Low-Fat, Low-Cholesterol Cookbook, 3rd Edition: Delicious Recipes to Help Lower Your Cholesterol

by American Heart Association

Amazon Price: $10.85 (as of 10/10/2008)

Other resources on Cholesterol on eBay 

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