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Your goal should be to balance your cholesterol levels, keeping them in the healthy range. Higher HDL, lower LDL and lower total cholesterol within reason is desirable. Here are some things you can do to raise your HDL numbers, lower your LDL and keep your total cholesterol in the normal range. Remember that too low can be just as bad as too high.

Don’t Smoke

If you smoke, this is yet another reason to quit. Smokers have higher LDL and lower HDL numbers, a bad combination.

Limit Your Intake of Saturated Fats

Saturated fats raise cholesterol levels more than dietary cholesterol. The number one source of saturated fat in the American diet is cheese. You need not eliminate cheese or other saturated fats entirely, but try to stay within recommended guidelines for your weight and age.

Eliminate Trans-Fats from Your Diet

Trans-fat is not necessary in the diet. It raises cholesterol levels more than saturated fat. It is a man-made compound found in many baked goods, but is not naturally present in foods. Manufacturers are allowed to use the label “zero grams of trans-fat” if there is less than one milligram of trans-fat per serving. To get the facts, read the label of ingredients. If you see partially hydrogenated oil of any kind, the product contains trans-fat.

Limit Alcohol Consumption

An adult woman should have no more than one or two drinks per day and no more than four on any single occasion. A man can safely drink a little more, but still the guideline of no more than four on any single occasion is a good one to follow. Remember that alcohol is a toxin. While moderate drinking may be good for your cardiovascular system, excessive consumption is unhealthy.

Exercise Regularly

Exercising raises HDL levels, which can lower LDL levels, since HDL can carry LDL particles away from the bloodstream.

Develop a Healthy Eating Plan

A diet that is rich in whole grains, fruits, vegetables and fish is the best choice. Healthy oils, like olive and grape seed oil, are good choices for dietary fats. Total fat consumption should be limited to about 30% of total caloric intake. Nuts are another good choice. All plant foods may contain sterols that are similar in structure to cholesterol and help to prevent cholesterol absorption. Whole grains, fruits and vegetables are sources of dietary fiber that also help to lower cholesterol levels.

Take Some Good Dietary Supplements

Several dietary supplements may be beneficial. Fish oil supplements may help to raise HDL levels. Green tea extracts have a similar effect. Policosanol, oryzanol and phytosterols work to inhibit cholesterol absorption and reabsorption.

Policosanol is used in some countries for the treatment of hypercholesterolemia. It inhibits cholesterol production in the liver without interfering with coenzyme Q10 production. There are some specialty supplements designed specifically for balancing cholesterol levels that contain policosanol, oryzanol, phytosterols, theaflavins from green tea and other nutrients known to be beneficial for lowering your total numbers, raising your HDL levels and lowering your LDL to achieve the balance that you need.

But be aware…too little cholesterol is also dangerous…

We know that too much cholesterol can seriously damage your health, but just as importantly you need to be aware that too little cholesterol is just as damaging.

Cholesterol levels below 190 for men and below 178 for women have been shown to increase the risk of having a stroke. How to Prevent Cholesterol Imbalance