The Amazing Health Benefits of Krill Oil

There has been much research published over the last few years about a supplement called Krill Oil. I had never even heard of it until about 6 months ago when I was Googling ways I could naturally lower my cholesterol and improve a bit of mental fog I was experiencing. After spending what seemed like too many nights reading scientific journals about it I decided to just give it a try. It's been 4 months now and I'm extremely surprised at how effective it's been (more about that at the end of the article). But first, what are Krill?

Krill are little crustaceans that look like shrimp and provide food for everything from salmon to blue whales and are one of the most nutritious creatures in the sea. Not only are they loaded with a powerful antioxidant called Astaxanthin, but they're a great source of omega-3 fatty acids which for years research has shown to help lower an individual's risk for heart attack, stroke, certain cancers, depression and overall inflammation. The oil is naturally found in a species called the Euphausia Superba and is extracted and sold as a nutritional supplement.

There has been a lot of research showing krill oil to be superior to fish oil in head-to-head testing. It has found to be healthier, safer, and more potent.

Krill Oil vs Fish Oil

The reason krill oil is more effective than other marine oils is the amount of omega-3 fatty acids, phospholipids and extremely potent antioxidants. It's the unique combination of these essential ingredients that provide the greatest health benefits.

Krill, like fish oil, contains both of the omega-3 fats Eicosapentanoic acid (EPA) and Docosahexanoic acid (DHA), but hooked together in a different form. In fish oil these omega-3 fatty acids are found in the triglyceride form whereas in krill oil they are hooked up in a double chain Phospholipid structure (The fats in our own cell walls are in this Phospholipid form). Attached to the EPA leg of the phospholipid is a molecule of astaxanthin, an extremely potent antioxidant. The phospholipid structure of the EPA and DHA in krill oil makes them much more absorbable and allows for a much easier entrance into the mitochondria and the cellular nucleus - especially a better absorption and delivery of DHA to the brain. In addition to EPA and DHA it contains a complex phospholipid profile including phosphatidylcholine, a potent source of reductive-stress-reducing choline. Research indicates that phospholipid omega-3 fatty acids (found in krill oil) have greater bioavailability for cell growth and functioning, compared with omega-3 triglycerides (found in fish oil).

Here are 10 Reasons to take krill oil-

1. A Powerful Antioxidant

Krill oil contains vitamin E, vitamin A, vitamin D and astaxanthin, a potent antioxidant. When compared to fish oil in terms of ORAC (Oxygen Radical Absorbance Capacity) values it was found to be 48 times more potent than fish oil. Antioxidants are important as they protect our cells from damage from free radicals - unstable substances that contribute to certain chronic diseases. Unlike many other antioxidants, krill's astaxanthin crosses the blood-brain barrier where it can protect the eye, brain and central nervous system from free radical damage.

2. Protects Your Heart

Results from a study published in the Journal of the American College of Nutrition reported that krill oil can significantly reduce heart-damaging inflammation. The study was conducted by measuring the presence of C-Reactive Protein (CRP) levels in the blood. One way to measure the risk of heart damage is to examine the amount of the body's CRP levels. The group that had been taking 300 mg of krill oil daily reduced their CRP levels by 19.3% after seven days and 29.7% after 14 days.

3. Reduces Inflammation and Arthritis Pain

Low levels of omega 3 in the body lead to inflammation, which further leads to other diseases. Krill oil has several anti-inflammatory properties. That means that a regular dose can reduce general joint pains, back pain, swelling and inflammatory arthritis. There have also been a number of studies conducted that found that krill was effective in reliving some of the symptoms and effects of osteoporosis.

The results of a study published in the American Journal of Nutrition highlighted the effects of krill oil on chronic inflammation and arthritic symptoms. The study was conducted by Western University in collaboration with McMaster University. Participants included 90 patients who were diagnosed with inflammatory conditions such as cardiovascular disease, rheumatoid arthritis and / or osteoarthritis. Findings revealed that krill oil reduced pain by 28.9%, stiffness by 20.3% and functional impairment by 22.8%. Moreover, results indicated that krill "significantly inhibits inflammation and reduces arthritic symptoms within a short treatment period of 7 and 14 days."

4. Improves Brain Function and Development

The important nutrients choline and omega fatty acids in krill oil are helpful in enhancing normal brain functioning and improving memory, cognition and behavior. A study at the University of California, Berkley, suggests that low levels of Omega-3s, particularly DHA and EPA may contribute to cognitive decline. Findings indicate that regular consumption of Omega-3s, especially sources rich in EPA and DHA, can considerably improve cognitive function. Moreover, a study of 30 adults with attention difficulties showed 46% improvement in mental concentration and 48.9 % mental focus after 90 days of taking krill supplements. Furthermore, krill oil contains the powerful antioxidant astaxanthin, which has the rare ability to cross the blood-brain barrier and rid the body of free radicals that can lead to cognitive impairment.

5. Regulates LDL (Bad) and HDL (Good) Cholesterol

This is actually a very difficult thing to do and not many substances can do it. A number of studies have shown that krill oil is tremendously effective in reducing LDL cholesterol, raising HDL cholesterol, and lowering blood sugar. Studies have shown where fish oil reduced the "LDL" or the bad cholesterol by only 4.6%, krill reduced the LDL by 34%. Alternatively, it increased the HDL or good cholesterol by 43.5% in comparison to the fish oil, which showed improvement in HDL by 4.2%.

6. Improves Skin Health

Krill oil contains nutrients that can help reduce acne outbreaks, lessen the symptoms of psoriasis, especially the redness and itching and make skin feel softer and more hydrated. Oral and topical use has also been shown to be a skin cancer prophylactic (a medicine used to prevent disease) because it contains retinol and astaxanthin which are known for their anti-carcinogenic effect. The astaxanthin found in krill oil also provides excellent protection against ultraviolet light and UV-induced skin damage.

7. Improves Immune System

Numerous studies prove that krill oil can improve your overall health by strengthening your immune system, optimizing kidney function, regulating the body's hormone levels, elevating your mood and emotional well-being, balancing blood sugar levels, regulating blood pressure levels, supporting eye health and boosting your energy.

8. Improves Mental Health

The right amount of krill oil can be helpful in improving mental health of people suffering from depression, mood swings, obsessive-compulsive disorder (OCD), attention deficit and hyperactivity disorder (ADHD), and bipolar disorder. It can also help lessen the effects of stress, something that affects so many people.

9. Alleviates Premenstrual Symptoms (PMS)

Numerous studies have been able to link a lack of Omega-3 acids in the body with the severity of PMS symptoms in women. These studies found the introduction of a krill oil supplement to not only be effective in reliving physical problems like bloating but helpful with the emotional ones as well. 73% of women showed a clinically significant reduction in both emotional and physical distress prior to menstruation. They were taking 1-4 grams per day 7 to 10 days prior to menstruation.

10. Anti-Aging Properties

The antioxidants present in krill oil have been found to be effective in fighting the effects of free radicals in the body. This can lead to improved skin texture and a reduction in wrinkles, stronger nails and healthier, thicker hair. Numerous ORAC (Oxygen Radical Absorbance Capacity) tests have proven that krill oil effectively repairs aging cells when compared to other antioxidants. In fact, independent labs confirmed that it contains an ORAC value of 430 while fish oil has an ORAC value of 8. This means it has over 48 times more antioxidant power than fish oil.

Cautions On Krill Oil

If you are allergic to shrimp you should not take this supplement since you could also get an allergic reaction to it. If this is you, then you should stick to fish oil supplements. Plus if you are on blood thinners, you should consult your doctor before taking any fish supplements.

My Thoughts:

After taking the supplements for several months I noticed my ability to focus had improved, my hair was softer (wasn't expecting that), I felt happier, and the whites of my eyes were whiter (wasn't expecting that either). I'm having my cholesterol tested next month so I'll let you know those results when I get them.

I have several friends as well as my Dad who just started taking Krill oil and I'll be monitoring them over the next few months and report on there opinions.

H.J.Small- Nutritionist
Krill Oil
Pure Antarctic Krill Oil

The Amazing Health Benefits of Krill Oil

There has been much research published over the last few years about a supplement called Krill Oil. I had never even heard of it until about 6 months ago when I was Googling ways I could naturally lower my cholesterol and improve a bit of mental fog I was experiencing. After spending what seemed like too many nights reading scientific journals about it I decided to just give it a try. It's been 4 months now and I'm extremely surprised at how effective it's been (more about that at the end of the article). But first, what are Krill?

Krill are little crustaceans that look like shrimp and provide food for everything from salmon to blue whales and are one of the most nutritious creatures in the sea. Not only are they loaded with a powerful antioxidant called Astaxanthin, but they're a great source of omega-3 fatty acids which for years research has shown to help lower an individual's risk for heart attack, stroke, certain cancers, depression and overall inflammation. The oil is naturally found in a species called the Euphausia Superba and is extracted and sold as a nutritional supplement.

There has been a lot of research showing krill oil to be superior to fish oil in head-to-head testing. It has found to be healthier, safer, and more potent.

Krill Oil vs Fish Oil

The reason krill oil is more effective than other marine oils is the amount of omega-3 fatty acids, phospholipids and extremely potent antioxidants. It's the unique combination of these essential ingredients that provide the greatest health benefits.

Krill, like fish oil, contains both of the omega-3 fats Eicosapentanoic acid (EPA) and Docosahexanoic acid (DHA), but hooked together in a different form. In fish oil these omega-3 fatty acids are found in the triglyceride form whereas in krill oil they are hooked up in a double chain Phospholipid structure (The fats in our own cell walls are in this Phospholipid form). Attached to the EPA leg of the phospholipid is a molecule of astaxanthin, an extremely potent antioxidant. The phospholipid structure of the EPA and DHA in krill oil makes them much more absorbable and allows for a much easier entrance into the mitochondria and the cellular nucleus - especially a better absorption and delivery of DHA to the brain. In addition to EPA and DHA it contains a complex phospholipid profile including phosphatidylcholine, a potent source of reductive-stress-reducing choline. Research indicates that phospholipid omega-3 fatty acids (found in krill oil) have greater bioavailability for cell growth and functioning, compared with omega-3 triglycerides (found in fish oil).

Here are 10 reasons to take krill oil-

1. A Powerful Antioxidant

Krill oil contains vitamin E, vitamin A, vitamin D and astaxanthin, a potent antioxidant. When compared to fish oil in terms of ORAC (Oxygen Radical Absorbance Capacity) values it was found to be 48 times more potent than fish oil. Antioxidants are important as they protect our cells from damage from free radicals - unstable substances that contribute to certain chronic diseases. Unlike many other antioxidants, krill's astaxanthin crosses the blood-brain barrier where it can protect the eye, brain and central nervous system from free radical damage.

2. Protects Your Heart

Results from a study published in the Journal of the American College of Nutrition reported that krill oil can significantly reduce heart-damaging inflammation. The study was conducted by measuring the presence of C-Reactive Protein (CRP) levels in the blood. One way to measure the risk of heart damage is to examine the amount of the body's CRP levels. The group that had been taking 300 mg of krill oil daily reduced their CRP levels by 19.3% after seven days and 29.7% after 14 days.

3. Reduces Inflammation and Arthritis Pain

Low levels of omega 3 in the body lead to inflammation, which further leads to other diseases. Krill oil has several anti-inflammatory properties. That means that a regular dose can reduce general joint pains, back pain, swelling and inflammatory arthritis. There have also been a number of studies conducted that found that krill was effective in reliving some of the symptoms and effects of osteoporosis.

The results of a study published in the American Journal of Nutrition highlighted the effects of krill oil on chronic inflammation and arthritic symptoms. The study was conducted by Western University in collaboration with McMaster University. Participants included 90 patients who were diagnosed with inflammatory conditions such as cardiovascular disease, rheumatoid arthritis and / or osteoarthritis. Findings revealed that krill oil reduced pain by 28.9%, stiffness by 20.3% and functional impairment by 22.8%. Moreover, results indicated that krill "significantly inhibits inflammation and reduces arthritic symptoms within a short treatment period of 7 and 14 days."

4. Improves Brain Function and Development

The important nutrients choline and omega fatty acids in krill oil are helpful in enhancing normal brain functioning and improving memory, cognition and behavior. A study at the University of California, Berkley, suggests that low levels of Omega-3s, particularly DHA and EPA may contribute to cognitive decline. Findings indicate that regular consumption of Omega-3s, especially sources rich in EPA and DHA, can considerably improve cognitive function. Moreover, a study of 30 adults with attention difficulties showed 46% improvement in mental concentration and 48.9 % mental focus after 90 days of taking krill supplements. Furthermore, krill oil contains the powerful antioxidant astaxanthin, which has the rare ability to cross the blood-brain barrier and rid the body of free radicals that can lead to cognitive impairment.

5. Regulates LDL (Bad) and HDL (Good) Cholesterol

This is actually a very difficult thing to do and not many substances can do it. A number of studies have shown that krill oil is tremendously effective in reducing LDL cholesterol, raising HDL cholesterol, and lowering blood sugar. Studies have shown where fish oil reduced the "LDL" or the bad cholesterol by only 4.6%, krill reduced the LDL by 34%. Alternatively, it increased the HDL or good cholesterol by 43.5% in comparison to the fish oil, which showed improvement in HDL by 4.2%.

6. Improves Skin Health

Krill oil contains nutrients that can help reduce acne outbreaks, lessen the symptoms of psoriasis, especially the redness and itching and make skin feel softer and more hydrated. Oral and topical use has also been shown to be a skin cancer prophylactic (a medicine used to prevent disease) because it contains retinol and astaxanthin which are known for their anti-carcinogenic effect. The astaxanthin found in krill oil also provides excellent protection against ultraviolet light and UV-induced skin damage.

7. Improves Immune System

Numerous studies prove that krill oil can improve your overall health by strengthening your immune system, optimizing kidney function, regulating the body's hormone levels, elevating your mood and emotional well-being, balancing blood sugar levels, regulating blood pressure levels, supporting eye health and boosting your energy.

8. Improves Mental Health

The right amount of krill oil can be helpful in improving mental health of people suffering from depression, mood swings, obsessive-compulsive disorder (OCD), attention deficit and hyperactivity disorder (ADHD), and bipolar disorder. It can also help lessen the effects of stress, something that affects so many people.

9. Alleviates Premenstrual Symptoms (PMS)

Numerous studies have been able to link a lack of Omega-3 acids in the body with the severity of PMS symptoms in women. These studies found the introduction of a krill oil supplement to not only be effective in reliving physical problems like bloating but helpful with the emotional ones as well. 73% of women showed a clinically significant reduction in both emotional and physical distress prior to menstruation. They were taking 1-4 grams per day 7 to 10 days prior to menstruation.

10. Anti-Aging Properties

The antioxidants present in krill oil have been found to be effective in fighting the effects of free radicals in the body. This can lead to improved skin texture and a reduction in wrinkles, stronger nails and healthier, thicker hair. Numerous ORAC (Oxygen Radical Absorbance Capacity) tests have proven that krill oil effectively repairs aging cells when compared to other antioxidants. In fact, independent labs confirmed that it contains an ORAC value of 430 while fish oil has an ORAC value of 8. This means it has over 48 times more antioxidant power than fish oil.

Cautions On Krill Oil

If you are allergic to shrimp you should not take this supplement since you could also get an allergic reaction to it. If this is you, then you should stick to fish oil supplements. Plus if you are on blood thinners, you should consult your doctor before taking any fish supplements.

My Thoughts:

After taking the supplements for several months I noticed my ability to focus had improved, my hair was softer (wasn't expecting that), I felt happier, and the whites of my eyes were whiter (wasn't expecting that either). I'm having my cholesterol tested next month so I'll let you know those results when I get them.

I have several friends as well as my Dad who just started taking Krill oil and I'll be monitoring them over the next few months and report on there opinions.

H.J.Small

Pure Antarctic Krill Oil
Krill Oil

Eating Fried Food Without Heart Disease Risk

Good news for people who enjoy eating fried food and who also happen to be worried about their heart health. Having foods fried in oils like sunflower or olive has not been linked to either heart disease or early death according to new Spanish research..

Eating lots of fried foods has been associated in the past with high blood pressure, lower HDL (good) cholesterol and obesity - all risk factors for heart disease. This latest work puts a different spin on things.

The study followed over 40,000 adults (aged 29-69) who did not have heart disease at the beginning of the work, collecting diet information including details on what they'd eaten (and how it was cooked) in a normal week - there were a total of 668 different foods, with just over 200 that were fried, for them to choose.

Frying methods were also captured and included deep-frying, pan frying or sautéed. Most people fried in olive oil, known to have antioxidants that help keep the heart working properly.

Important to understand is that most meals study participants ate were prepared and eaten at home... unlike the U.S. where we eat out so much it's hard to know what type of oil might be used in a dish. The subjects in this study were not eating anything close to a typical Western diet, but rather the Mediterranean eating style. Lots of fish... olive and sunflower oils.

The researchers divided the study participants up into four groups, based on how much fried foods they ate - the group who ate the least had 1.6 ounces a day, the highest intake was 8.8 ounces per day. On average the subjects ate a little under 5 ounces per day of fried foods using just half an ounce of oil in which to prepare them.

During the study period, 606 heart attacks (or other heart "events") happened and 1,135 subjects died from all causes. The team saw no link between either heart disease or deaths and fried food, no matter how high the intake. This finding may be because the fried food was cooked with oils that are rich in heart healthy mono and polyunsaturated fats. Also of note, the Spanish have one of the world's lowest levels of heart disease.

When looking at this work, you need to understand that in Spain, where the study was done, olive oil is less expensive than anywhere else in the world, and there aren't the other options that you'll find in the U.S. Most of us are used to olive oil being the more costly alternative.

In an accompanying editorial to the study it is pointed out that the evidence defies the myth that fried foods are so bad for your heart. This isn't to suggest that you go all out and order whatever fried indulgence you like... but it does suggest that frying might not be all bad.

Other experts agree that while there's something to consider here, it should not encourage you to be eating fried food all the time and expect benefits for your heart. You need to remember that what matters is how your entire diet balances out - if you're making something fried, try to make sure the rest of the meal is cooked another way to balance things out.

FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from the Daily Health Bulletin. Click through now to find out more about the side effects of eating fried food on your overall health.

Scientific Research Shows Juices Can Reduce Cholesterol and Prevent Heart Disease

Heart disease is a huge problem world-wide but there is increasing evidence that simply changing our attitude toward food and adding more juice to our diets can change that.

Heart disease is a complex problem that range from those seen at birth (Congenital defects) to atherosclerosis (hardening of the arteries) that develop later in life. There are many factors related to heart disease. Angina and hardening of the arteries are caused by plaque build up that narrow the pathway for blood.

Plaque is fat, LDL cholesterol and other things, but the build up is greater for people who have high levels of LDL or bad cholesterol and low HDL or good cholesterol levels. When the excess LDL cholesterol oxidises the plaque builds up on the walls constricting the blood flow. When you have sufficient HDL cholesterol it helps prevent the plaque from increasing by moving it to the liver.

Pain (angina) or heart attack can be caused by just the plaque buildup. Even worse, if the plaque becomes torn or ruptured it can block the artery causing coronary thrombosis or heart attack. Hardened arteries can also be causes by improper platelet activation which causes them to clot.

Grape Juice inhibits Atherosclerosis

It has been well publicized that red wine can help keep your heart healthy. There is a substance in grapes known as polyphenols this comes out in the wine. Recent tests have shown that even though grape juice has fewer polyphenols than red wine, grape juice is superior in inhibiting atherosclerosis. Purple grape juice also helps people with coronary artery disease by improving the cells (endothelial) lining in the hardened arteries while inhibiting improper platelet activation.

Fruit Juices Reduce Cholesterol

Pomegranate juice also can protect against cardiovascular diseases by reducing cholesterol build up as in plaque; it thus reduces atherosclerosis.

Orange juice also lowers cholesterol and reduces atherosclerosis. 3 1/4 cups of orange juice will decrease the good/bad cholesterol ratio by 16%. And in smokers, where the bad effects are multiplied a combination of carrot and orange juice will significantly decrease the oxidation of LDL and thus decrease plaque formation.

Tomato juice is also effective, and if you add garlic to it or to any juice it will decrease bad cholesterol and increase the good, it also inhibits plaque formation.

Vegetables and Cholesterol

Plant sterols and stanols reduce LDL, in one case 2 grams per day of plant sterol ester decreased LDL from 9 to 20%. Plant sterols are found in high amounts in vegetables like broccoli, Brussels sprouts, and cauliflower which can be juiced to your great benefit.

The herb, ginger will likewise reduce LDL cholesterol and abnormal cell tissue in the arteries around the heart. It can be added to you juice to good effect

Clearly fruit and vegetable juices can help support your cardio vascular system and even help reverse conditions that may already exist.

Mike Griffin is a juicing expert. For information on recipes for juicing, visit http://www.ejuicingbenefits.org.

Discover the Truth About Safe Cholesterol Levels

Youve probably heard it a hundred times but, safe cholesterol levels in your body are essentially like having free- flowing fuel injectors in your car engine. The tricky part is cutting through all the noise on the subject and getting the facts in order to stay healthy!

Safe cholesterol levels are something that will promote good health. Literally, unsafe or high levels of bad cholesterol can cut decades off your life. The catch is that most people cant tell when they are feeling run down due to cold or flu.

They basically know what to do to fix the problem. With cholesterol, good or bad, there are no warning signs to tell you if there is a problem. Safe cholesterol levels are simply presented to you when you get a checkup. Typically, your doctor tells you everything looks fine.

To be a good health care consumer you need to be the proactive one and look under the hood so to speak.

What should I look for?

First step to becoming better informed is to ask specifically what your cholesterol numbers are the next time you have a checkup. Here are the facts about safe cholesterol levels according to the American Heart Association.

The first measure of safe cholesterol levels is the overall cholesterol level in the blood. Your total cholesterol number which represents the combination of LDL, HDL and Triglycerides should never exceed 199 mg/dl.

Unfortunately, most people stop there and think they are home free. Total cholesterol is only one indicator and not the most important one. For instance, you could have a total at 199 mg/dl and still have excess LDL which is the bad cholesterol.

To maintain safe cholesterol levels, LDL has to be below 99 mg/dl. In addition, your Triglycerides should be kept below 149 mg/dl. Together these two types of cholesterol are the cause of bad health in the form of heart disease and potential stroke.

Why is cholesterol so harmful?

Cholesterol comes from the foods we eat. Secondarily, cholesterol is created from our liver as we digest what we eat. While we sleep, the liver makes cholesterol. Besides diet, stress can be a cause for excess LDL and triglycerides. This fatty based waxy substance causes a plaque buildup in the arteries and restricts blood flow to the heart and brain.

This restriction of blood flow is responsible for ailments from heart disease and stroke to high blood pressure. As you can see, any disruption from the pumping and flow of blood by the heart have serious implications for the organs of the body like the kidneys.

What can I do to protect myself?

Going back to the automobile analogy, clean fuel injectors keep fuel going to the engine. Clean oil keeps the parts of the engine working and in top shape. The same is true for your heart.

By eating foods rich in omega 3 oils, you can provide your heart with an all natural lubricant that helps keep the arteries clear and the blood flowing. Why is this so you ask? Omega 3 oils are derived from cold water fish like salmon and sardines.

Contained within these omega 3 oils are powerful and essential fatty acids known as DHA or docosahexaenoic acid and EPA, which is eicosapentaenoic acid. These omega 3 oils and the fatty acids that come from them are a powerful cleansing agent.

DHA and EPA promote safe cholesterol levels by increasing levels of HDL in the blood. HDL or good cholesterol helps to remove excess particulate LDL that builds up along the artery walls. Think of HDL as Drano for unclogging pipes. In this case, the HDL is clearing the arteries leading to the heart.

Omega 3 oils have been clinically proven to increase HDL; which according the heart association should be at 39 mg/dl or higher, for optimal health.

In addition, more doctors are now recommending omega 3 oils as a supplement for a healthy heart and in order to maintain safe cholesterol levels. As opposed to drugs to lower bad cholesterol, omega 3 oils are all natural and come in gel cap form for those that arent fish eaters.

Conclusion

Put this to the test right away! Safe cholesterol levels are essential for a healthy heart! You can take the first step today on the journey toward better heart health. Heres to your good health.

Jim Morham is a vocal advocate for healthy living and products that promote good health. Due to personal needs, Jim strives to find the very best quality products that aid good health, in order to share them with others. Visit his site at http://purest-omega-3.com/

Cholesterol Lowering Foods - What to Know About Them

Cholesterol is an important type of fat found in the blood. All cells require it for internal as well as external membranes. It is also required to help in the production of some hormones and other functions. The body makes the ingredient required for body function. Therefore, some of the dietary product is excreted through the liver. However, consuming too much of the saturated fats can result in excess of it.

Foods that lower its levels:

Managing its levels in the blood is not necessarily an easy do-it-yourself project. It is advisable to work with the health care provider. While changing the diet to accommodate cholesterol-lowering foods may help, some people still require medication in order to reduce chances of heart disease.

Some of the main foods recommended due to their ability to lower include:

· Oatmeal and high fiber foods: Oatmeal consists of soluble fiber that plays an effective role in the reduction of "bad" or low-density lipoprotein (LDL). Other foods containing soluble fiber include prunes, kidney beans, barley, pears and apples.

· Olive oil: Olive oil contains a mixture of antioxidants that play an important role in the reduction of LDL while leaving HDL. About 23 grams or 2 tablespoons of olive oil is recommended for daily consumption. Adding olive oil to the diet can prove helpful; add to marinade sauté vegetables or mix with vinegar to use for salad dressing. Furthermore, butter can be substituted with olive oil when basting meat.

Olive oil consists of high levels of calories; therefore, it is advisable to avoid eating levels beyond the recommended levels.

· Fish & omega 3 fatty acids: Fatty fish is rich in omega 3 fatty acids which help in the reduction of blood pressure and blood clots. Fish oil or omega 3 fatty acids is helpful in persons who might have experienced a heart attack in the past by reducing chances of sudden death. A minimum of 2 servings of fish on a weekly basis can prove helpful.

Omega 3 fatty acids level is in large quantities, particularly in herring, halibut, mackerel, sardines, salmon, lake trout and albacore tuna. In order to avoid adding fats which are not healthy during preparation, it is advisable to grill or bake the fish.

· Walnuts and almonds: Nuts are important LDL foods. They contain high levels of polyunsaturated fatty acids. Walnuts are recommended highly because they help in keeping blood vessels healthy. A daily consumption of nuts (about 42.5 grams) including almonds, peanuts, some pine nuts, walnuts, hazelnuts, pecans and pistachio nuts has the capacity of reducing chances of heart disease. However, it is advisable to avoid salted nuts or nuts coated with sugar.

· Nuts have high levels of calories; taking a handful will help. To avoid gaining weight, foods with high levels of saturated fats such as meat, cheese can be replaced with nuts, by adding a handful of almonds or walnuts in your salad.

Foods with plant sterols: There are several foods available, fortified with sterols, a substance obtained from plants that can be used in blocking cholesterol. Orange juice, yogurt drinks and margarines fortified with sterols can help as ultimate cholesterol lowering foods.

How to Lower Cholesterol - A Few Simple Tips For You

What causes high cholesterol?

There are two main types of cholesterol in the body: LDL (low density lipoprotein) cholesterol - or bad cholesterol as it is often known; and HDL (high density lipoprotein) cholesterol, often known as good cholesterol.

In trying to achieve or maintain normal levels of cholesterol we want to lower the levels of LDL cholesterol in our blood as excess amounts of this bad cholesterol causes fatty deposits on our artery walls which can lead to hardening of the arteries which can cause angina, heart attacks, strokes and other problems.

Conversely, we want to raise levels of HDL or good cholesterol as plays a crucial role in helping our body to get rid of excess bad cholesterol.

High cholesterol has three principle types of cause: lifestyle factors such as an unhealthy diet, lack of exercise, obesity, smoking and excessive drinking; treatable medical conditions such as high blood pressure, diabetes, underactive thyroid and some liver and kidney conditions; and fixed considerations such as age, gender, family history or ethnic group. For example, 1 in 500 people have familial hypercholesterolaemia which means they inherit high cholesterol from one of their parents.

Ways to lower your cholesterol

For those with certain medical conditions, such as known heart disease, diabetes, or a combination of cardiovascular risk factors, it may be necessary to take one of several different types of cholesterol lowering medication as prescribed by their doctor.

However, for everyone with cholesterol, simple changes in diet and lifestyle are essential and can significantly lower your blood cholesterol levels. A low cholesterol diet can help to achieve lower LDL cholesterol in the bloodstream. The American Heart Association, for example, recommends that our intake of dietary cholesterol should be under 200 milligrams a day.

Key to reducing LDL cholesterol is to eat a diet low in saturated fats as these are the main cause of excess cholesterol in the bloodstream.

Triglycerides are another type of fat found in our bloodstream - their level is usually measured in a cholesterol blood test. They are produced by the liver and in excess can also lead to hardening of the arteries along with LDL cholesterol.

They are also found in dairy products, meat and some cooking oils - again intake of these can be cut down or avoided. This is particularly important for those who are overweight and eat a lot of fatty or sugar foods, or drink a lot of alcohol, as they are most at risk of elevated triglyceride levels.

So, simply by cutting down or avoiding food which is high in saturated fats and/or dietary cholesterol you can make a significant impact on lowering your blood cholesterol levels.

Stop smoking! A change in diet is essential, but smoking lowers levels of the good cholesterol which helps to take the bad cholesterol out of your system. As soon as you stop smoking this effect is reversed.

Exercise is also important. Just 30 minutes a day, 5 days a week of moderate cardiovascular exercise is enough to make a difference and helps to lower your blood cholesterol level simply and naturally. In some people, exercise even increases the levels of good cholesterol in their system.

Exercise and a healthy, low fat diet have the additional benefit of helping to combat excess weight which is of itself a cardiovascular risk factor.

Simeon Wolf is a nutrition expert. For more great tips on how lower cholesterol, visit www.foodsloweringcholesterol.com.