It's obviously important to know how to lower your cholesterol with diet, exercise, supplements and medicine if needed, but just as importantly, it's good to know the smart choices to make in an effort to prevent your cholesterol from getting too high in the first place.

Unfortunately, there's a genetic element to high cholesterol that plays a huge part in whether you will ultimately have high cholesterol or not, but by following a good routine of diet, exercise and a few other tips, we can at least help to keep our (bad) cholesterol at a lower level.

If you have high cholesterol you are at an increased risk for heart disease. What exactly is cholesterol though ? Cholesterol is a waxy, fat-like substance that is primarily made by the liver, though many believe it is only derived from the foods we eat. It does also comes from the diet, that's why it is so important to maintain a low-fat diet.

Cholesterol is needed for healthy cells, and the body also uses it to produce vitamin D and hormones. The cholesterol attaches to both LDL (low-density lipoproteins) and HDL (high-density lipoproteins) while in the bloodstream. You've probably heard of “bad cholesterol” and “good cholesterol.” The HDL is the good cholesterol, and the LDL is the bad cholesterol. The LDL (bad cholesterol) carries cholesterol from the liver all through the body. As the cholesterol is transported through the arteries, it can become attached to the artery walls (plaque). The HDL, (good cholesterol), picks up cholesterol from the blood and delivers it to cells that use it, or it is carried back to the liver to be recycled or eliminated from the body.

Causes and Symptoms of High Cholesterol

Although our body needs cholesterol in order to function, too much of the wrong kind of cholesterol in our bloodstream is a bad thing.

  • High Cholesterol – High cholesterol normally means that there is high LDL levels. High LDL levels puts the individual at a higher risk for cardiovascular (heart) disease. Genetics play a big part in cholesterol levels, although a healthy lifestyle, a proper diet and enough exercise can help to lower those high levels. Reducing saturated fats is probably the single biggest correction to made in a poor diet. Medication is often needed to treat high cholesterol, but a low cholesterol diet and the right supplements are moderately effective if the LDL levels are not too high.

  • Low HDL Cholesterol and High Triglyceride Levels (Syndrome X) - The condition known as Syndrome X is more associated with diet, lifestyle, and insulin resistance, but is also influenced by genetics. This is different than just high total and high LDL cholesterol, but some people do have both. The risks for diabetes, hypertension (high blood pressure), and heart disease are also present, but in even a greater degree. Treatment by diet and nutritional supplements are more effective for Syndrome X than high total, or high LDL cholesterol.

Cholesterol Lowering Diets and Lifestyle

  • Don't Smoke - Smoking is just bad. Don't smoke.

  • Lose Weight – Maintaining your recommended body weight will always be beneficial to your health, but if you're too heavy, even a modest amount of weight loss can help to lower your cholesterol.

  • Exercise – Daily cardiovascular exercise of about 20 minutes is proven to help in the production of HDL (good cholesterol) levels.

  • Avoid Trans-Fat – These bad fats can damage the heart, and reduce the levels of HDL while raising the levels of LDL. “Partially Hydrogenated Oil” in the ingredients on the food label is a sign that you should look for another product that doesn't contain trans-fats. Trans-fats are found in heavily processed foods like most margarine. Most snack (read junk) foods, like cookies, chips and crackers are usually sources of trans-fat. Usually most oils used in fast-food french fries, doughnuts and movie popcorn are also sources of trans-fat.

  • Reduce Saturated Fat – Saturated fat is usually solid, and also at room temperature. Dairy products such as whole milk, cheese, cream and butter are common sources of saturated fat. Red meat is also high in saturated fat.

  • Learn to Relax – It is believed that emotional stress introduces fat into the bloodstream, which raises cholesterol levels. Meditation, Yoga and different breathing exercises are good methods to deal with stress. Relaxation techniques should be practiced daily.

How to Reduce Cholesterol with Nutrition and Supplements

  • Fresh Garlic – Nature often provides the best medicine. Garlic has proven to lower blood pressure as well as high cholesterol. One or two raw or lightly cooked cloves per day is all you need.

  • Soluble Fiber – Soluble fiber is extremely effective in lowering cholesterol. Some foods that are good sources of soluble fiber are; citrus fruits, beans and lentils, apples, barley, peas, oats, carrots, and ground flax seeds.

  • Eat Nuts Daily – Nuts, especially walnuts, cashews and almonds, contain heart-healthy monounsaturated fat.

  • Green Tea – Green tea is rich in antioxidants which help to lower the cholesterol, and it also helps to prevent the cho in your blood from oxidizing.

  • Fish Oil – Fish oils are an excellent source of beneficial fats known as Omega-3s. Daily fish oil, such as in fresh, wild Salmon or Sardines (or a supplement) can combat heart disease, reduce the triglyceride (blood fat) levels, minimize inflammation and clotting, and it also increases HDL (“good”) cholesterol levels.

  • Soy Protein instead of Animal Protein - Tofu, soy milk, whole soy beans and roasted soy nuts are excellent sources of soy protein. Soy protein is known to lower cholesterol levels.

  • Say No to Refined Carbohydrates – Cakes, fluffy breads, cookies, cakes and chips can all cause high triglyceride levels and also reduce HDL (“good cholesterol”) levels.

  • Take Coenzyme Q10 (CoQ10) - CoQ10 is a powerful antioxidant that has been shown to be beneficial for heart health by protecting LDL cholesterol from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs. CoQ10 may also help lower blood pressure.

As with all things health related, diet and exercise play huge roles in helping to maintain proper cholesterol levels. A daily cardiovascular workout is mandatory for optimum health. A Total Gym or one of the many excellent Elliptical Trainers are the fantastic and popular pieces of exercise equipment for a proper cardiovascular workout. Either can be purchased for a few hundred dollars, and it is money vey well spent.