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Cholesterol levels (low HDLs): 

HDL stands for "High Density Lipids". HDLs are the good cholesterol, as they dissolve theLDLs and prevent them from settling on the arterial walls. Exercise, plant oils high in monounsaturated fats - includes olive, avocado oil, macadamia nut, hazelnut oil or specially grown Safflower oil that contains 90% monounsaturated fats, Palm oil - naturally solid at room temperature), Green tea, Lecithin, Niacin, L-Carnitine and Omega-3 fatty acids (salmon, sardine oil, cod liver oil) are the best natural substances to raise HDL's. Lecithin is sold in capsule or in granular form. Mega PC 35 (Jarrow Formulas) is a highly purified form of lecithin, with excess soy oils removed. Beverages: Avoid decaffeinated coffee. It lowers HDLs. Drink green tea, instead, which has a beneficial effect on raising HDL levels. Take L-Carnitine, 500 mg twice a day. This will raise your HDLs and lower your Triglycerides (a bad fat. Niacin - take 100 mg 2 or 3 times daily. Butter substitute - use "Smart Balance" that contains palm and olive oil. Never use Canola oil, marjarine, any partially hydrogenated fats or vegetable oils high in PUFA's (PolyUnsaturated Fatty Acids). PUFAs with the natural antioxidants removed are rancid and immunosuppressive and increase the bad LDL cholesterol, while lowering the good HDL cholesterol.

Cholesterol Level - Ratios of HDL to LDL 

The total cholesterol count is less important than the ratio of HDLs to LDLsLDLs stand for "Low Density Lipids". If the ratio is 4 or less, you are in good shape and your arteries are not being plugged up with LDLs. To determine the ratio, divide the HDLs into the total cholesterol count. For example, if your total cholesterol count is 200 and your HDL's are 50, your ratio is 4. (200 divided by 50 = 4). You are right on the borderline, but OK. However, if your total cholesterol count was 180 and your HDLs were 30, your ratio is 6 (180 divided by 30 = 6). This means your arteries are being plugged up with cholesterol since you have an insufficient amount of HDLs to dissolve the LDLs. You need to follow a program to raise your HDLs. Get plenty of exercise. Exercise will raise your HDLs. Eat lots of bran and foods high in beta-carotene and fiber. Take 2 tablespoons of ground flaxseed meal daily. Grind it fresh from whole flax seeds. If you follow these procedures, your numbers will start looking better in a short time. EDTA chelation therapy helps remove calcium and heavy metal deposits from the arteries.

Saturated fat, trans fat, and cholesterol in the diet all raise the level of LDL "bad" cholesterol in the blood. The higher the LDL cholesterol, the greater the risk for coronary heart disease (CHD), the main form of heart disease and a leading cause of death, illness, and disability in the United States. Saturated fat and trans fat raise LDL similarly, but Americans consume 4-5 times as much saturated fat as trans fat. Saturated fat is the chief dietary culprit that raises LDL, but consumers need to know about all 3 - saturated fat, trans fat, and cholesterol - in the foods they eat to reduce their risk or CHD and stay heart-healthy.

High amounts of saturated fat are found in animal products, such as fatty cuts of meat, chicken skin, and full-fat dairy products like butter, whole milk, cream, and cheese, and in tropical vegetable oils such as palm, palm kernel, and coconut oil. Trans fat is found in some of the same foods as saturated fat, such as vegetable shortening, some margarines (especially hard or stick margarine), crackers, cookies, baked goods, fried foods, salad dressings, and other processed foods made with partially hydrogenated vegetable oils. Small amounts of trans fat also occur naturally in some animal products, such as milk products, beef, and lamb. Foods high in cholesterol include liver, other organ meats, egg yolks, shrimp, and full-fat dairy products.

The combined amount of saturated fat, trans fat, and cholesterol in butter is usually higher than in margarine, even though some margarines contain more trans fat than butter. There are margarines available that contain no trans fat. Soft (tub) or liquid margarine usually contains less trans fat than hard (stick) margarine and less saturated fat and cholesterol than butter.