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You just had your yearly physical, and your cholesterol levels are through the roof (Less than 100 points is considered optimal, between 130-159 is borderline high and 160 and over is very high.) The first step in managing your cholesterol, is understanding it. The next step obvious step, is treating it (with medication if prescribed by your doctor) or managing it (without medication through dietary therapy as prescribed by your doctor) and if you don't have it (yet) the third step is definitely preventing it.

Here are the "ABC's" of cholesterol. There are two types, the good cholesterol known as (HDL= High-density lipoprotein) and the bad one (LDL =Low-density lipoprotein) Cholesterol is produced in the liver and it is found in foods containing high levels of saturated fat (for example meat, egg yolks, shellfish and dairy products.) If you have too much LDL traveling through your blood stream, build up can occur in your arteries - - most times causing blockages leading to many other related illnesses. Hypertension (High blood pressure) and diabetes (although both manageable in most cases) are amongst the most dangerous to acquire.

High levels of HDL (the good kind) on the other hand will protect the body from the risk of heart attacks. HDL in some odd way transports the cholesterol away from the arteries and back to the liver slowing down the buildup process of arterial plaque (by removing the excess) also known as atherosclerosis.

So where do you go from here how do you get healthy? First and foremost - - follow your doctor's directions. Some levels of cholesterol are just not manageable without medication. Do not substitute your medication with any foods that claim to have the capability to reduce or reverse your high cholesterol condition. Always use them in addition to or in combination with - - but never "in lieu of" anything your physician prescribes.

You should also contact your physician if you intend to add or switch any foods on a physician's recommended diet. Be aware that the intake of some foods, such as grapefruit can interfere with cholesterol medication (prescribed) sometimes raising the levels or even annulling the effect in your blood like Tilapia fish.

Here are the top five foods that will help you lower your cholesterol. Eating at least 25 to 30 grams of dietary fiber each day - - preferably from whole grains, fruits, vegetables and legumes, and you will be on your way to a heart-healthy life.

1.- Oatmeal is known as the number one "healer" - - because It contains soluble fiber. Eating about 1 1/2 cups of cooked oatmeal provides approximately 6 grams of fiber. Adding a banana to it, you'll add 4 more grams of fiber. Experts say that eating ten grams or more of soluble fiber a day decreases your total and LDL cholesterol. These days, oatmeal comes in an array of flavors and types; you are bound to find the one that fits your lifestyle. If you simply can't stomach it, then you can substitute it for apples, pears, or prunes, which also contain soluble fiber.

2.- Nuts such as Walnuts and Almonds can also do the trick. Eating these foods which are high in polyunsaturated fatty acids (Omega 6)can help maintain your arteries clean and elastic allowing you to avoid or work through any blockages. Studies show a reduction of cholesterol in the bloodstream of individuals who regularly consumed these rich but healthy foods in as little as four (to six) weeks.

A cholesterol-lowering diet where 20 percent of the calories come from walnuts may reduce LDL cholesterol by as much as 12 percent. But keep in mind that all nuts are high in calories, so a handful (no more than 2 ounces or 57 grams) will do, otherwise you will have to deal with another problem adding weight gain to your list of health hazards. Think of substituting cheese and croutons as salad toppings with a handful of nuts such as hazelnuts, pecans, cashews, and macadamia. These are rich in Omega 6.

3.- Eating Fish such mackerel, lake trout, herring, sardines, albacore tuna and salmon (containing the highest levels of omega-3 fatty acids) and the consumption of Omega 3 an EFA [Essential Fatty Acid ] also known (linoleic acids) has also shown plenty of benefits in the fight of reducing cholesterol levels. Essential fatty acids (EFAs) are those that are necessary for good health, but cannot be synthesized by the body. It is important to supply the body with EFAs through a daily dietary intake. EFAs are also called vitamin F or polyunsaturated which are important ingredients for the growth and maintenance of cells. Furthermore, if you can't get these in your daily food intake, you can also get them at the store by visiting your local Vitamin Shoppe. Beware of eating Tilapia (contains a bad Omega 3) as a cholesterol fighting fish - - check this blogg out.

4.- Olive Oil comes in fourth place, but its healing powers really pack a punch. This very potent oil contains a mix of antioxidants that can not only lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. Researches even suggests that its effects (on lowering cholesterol) are even higher if you choose to use the extra-virgin kind, because is a less processed oil and it contains more heart-healthy antioxidants. The FDA reports that using about 2 tablespoons (23 grams) of olive oil a day gives the heart healthy start. You can use Olive Oil in your diet to marinate your vegetables, as a substitute for butter

5.- Plant sterols or stanols (substances found in plants that help block the absorption of cholesterol) are now found in foods like margarine, orange juice and yogurt drinks - - sterols have been proven to help reduce LDL cholesterol by more than 10 percent and don't appear to affect levels of triglycerides or of "good" high-density lipoprotein (HDL) cholesterol. Nor do they interfere with the absorption of the fat-soluble vitamins vitamins A, D, E and K.

The American Heart Association recommends that people with levels of LDL cholesterol over 160 milligrams per deciliter (4.1 mmol/L) consume foods fortified with plant sterols to help reduce their blood cholesterol levels. To get a quick education on how to identify heart-healthy foods that can be part of a healthful eating plan you can download a printable information sheet on reading food labels.

Other tips for eating your way to a healthy-heart should include knowing the following these basic steps:

Know and limit your fats. Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.

Eat at least two servings of fish each week.

Select fat-free, 1 percent fat and low-fat dairy products.

Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.

Cut back on foods high in dietary cholesterol.

Cut back on beverages and foods with added sugars.

Choose and prepare foods with little or no salt.

Cholesterol, fiber and oat bran.

Read labels for a healthy heart.

Here are some cholesterol fighting products off the shelf that can be staples in your weekly grocery list:

Promise Cholesterol Shots (they also make these for high blood pressure)

I can't believe it's not butter

Mona Vie Pulse Anti-oxidant

Quaker Oatmeal

Red Wine contains flavanols

Soy (milk, beans, etc)

Lastly, exercise helps too - - However, studies lately prove that by itself it does not ''burn off'' cholesterol like it can with fat tissue. Reducing cholesterol through exercise, particularly LDL cholesterol, can be quite an intensive task. If you can accumulate a sufficient weekly volume of exercise it can (then) lower both total cholesterol and LDL-cholesterol and increase HDL-cholesterol (the ''good'' cholesterol). However, when exercise is of sufficient volume, for example, an adequate weekly frequency and duration, it can significantly reduce triglycerides and stimulate several metabolic enzyme systems in the muscles and liver to convert some of the cholesterol to a more favorable form, such as HDL-cholesterol.

Exercise is definitely a benefit in lowering cholesterol used in combination by either those with a dietary therapy or those on a with cholesterol-lowering drug therapy. For those who maintain a frequent and sufficient level of exercise, it is possible that their physician will reduce their cholesterol-lowering medication and in some cases stop it altogether.

Managing your cholesterol at the beginning will be somewhat of a task, educating yourself on the options available is key. Once you make up your mind that it is a "life-style" change and not just a temporary change, taking these basic steps on a daily basis should be a breeze.

Learn more about this author, Sandra Quevedo.
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