This document provides information about high cholesterol and how to lower and control it. It discusses that lifestyle changes like a heart-healthy diet low in saturated and trans fats and high in soluble fiber, exercise most days of the week, quitting smoking, losing weight, drinking alcohol in moderation, and reducing stress can help lower cholesterol. It also notes that medication may be needed if lifestyle changes are not enough to reach healthy cholesterol levels. The key is to work with a doctor to check your cholesterol levels, make positive lifestyle changes, and control your cholesterol over time.

2. Take Control of
Your Cholesterol
High cholesterol increases
your risk of heart disease
and heart attacks. Lifestyle
change in necessary to
lower and maintain a
healthy cholesterol level.

3. Balance
Maintaining the proper
levels of good
cholesterol (HDL) and
bad cholesterol (LDL)
can help keep
dangerous blockages in
your arteries from
occurring, which
reduces your risk of
heart disease.

4. Doctor’s orders
Be sure to follow your doctor's
orders, including diet, exercise or
medication.

5. Disclaimer
This information is simply
suggestions that may expand
or further explain what your
doctor means by “eating
healthier” and more exercise.

6. INTRODUCTION
High cholesterol is treated with
heart-healthy lifestyle changes and
medicine. These can lower your cholesterol
and your risk of heart disease, heart attack,
and stroke. You and your doctor may
decide to first try treating your high
cholesterol without medicine. Changing
some of your habits may be all you need to
do to lower your risk. Your doctor might
suggest that you take medicine too. But
medicines DO NOT replace these healthy
habits. Meaning taking medication and
continuing to eat poorly isn’t going to
provide much success and will create
further medical issues.

7. HOW CAN YOU MAKE
CHANGES?
The truth is that making lifestyle changes
takes some work. And making lifestyle
changes that become part of your normal
routine is harder still. The key is to make
small changes and make them a habit. And
when you've turned one small change into
a lifelong habit, start again with another
small change.

8. 1. Eat heart-healthy foods
What does this mean?
A few changes in your diet can reduce
cholesterol and improve your heart health

9. Reduce or Eliminate
saturated fats.
What the heck are Saturated fats??
Saturated fats, found primarily in high fat red meat,
large portions of red meat, and full-fat dairy
products, raise your total cholesterol. Decreasing
your consumption of saturated fats can reduce your
low-density lipoprotein (LDL) cholesterol — the
"bad" cholesterol.

10. Eliminate”BAN”
“AVOID” “REMOVE”
ALL trans fats
Trans fats, sometimes listed on food labels as
"partially hydrogenated vegetable oil," are
often used in margarines, store-bought
cookies, crackers, pie, frozen pizza and
cakes. Trans fats raise overall cholesterol
levels. The Food and Drug Administration has
banned the use of partially hydrogenated
vegetable oils by Jan. 1, 2021.

11. Eat Fish!
Try to eat it two to four times
a week. “Not only are the
omega-3 fats in fish
heart-healthy, but replacing
red meat with fish will lower
your cholesterol by reducing
your exposure to saturated
fats, which are abundant in
red meat. Supplement your
diet with Omega-3 called Full
Mega.

12. Increase soluble
fiber.
Soluble fiber can reduce the
absorption of cholesterol into
your bloodstream. Soluble
fiber is found in foods such as
oatmeal, kidney beans, sweet
potatoes, broccoli, turnips,
carrots, brussels sprouts,
sunflower seeds, berries, and
green veggies.

13. Add whey
protein.
Whey protein, which is found in dairy
products, and quality Whey Protein
Shakes such as Level- and
Phormula-1. Studies have shown that
whey protein given as a supplement
lowers both LDL cholesterol and total
cholesterol as well as blood pressure.

14. Here are some additional
tips to get you started on
making small changes at
home:
Eat more servings of berries and
vegetables every day. Most of my new
clients don’t eat near enough fruits and
vegetables. I personally eat 4-5
servings of these a day and supplement
with Opti-Greens 50 to ensure I don’t
miss any critical micro nutrients. Pretty
much everyone eats just a few of the
same veggies and berries so they are
missing some very important
micronutrients, this greens product is a
solution.

15. Avoid
deep-fried
foods.
Swap the fried chicken for
baked chicken (skinless). Or
skip the french fries and salad
instead.

16. Eat more LEAN
protein.
Every meal should have a
small portion. Be smart
about it. Eat leaner meat
and less of it. Do not buy
processed meats, this is
any deli meats, packaged
meats, hot dogs, sausage
of any kind (if its packaged
do not buy it. This goes for
frozen precooked meats,
don’t buy them!

17. Buy less red
meat, buy more
white-meat
chicken or
turkey.
Don't forget to remove the skin
before you cook or eat it.

18. Buy more fresh
fish and shellfish
When you cook it, try baking,
poaching, or grilling. Don't batter or
fry it.

19. Avoid oil.
However it’s pretty impossible to not use
oil so substituting olive oil for butter may
reduce LDL cholesterol by as much as
15%, which is similar to the effect of a low
dose of medication. The “good” fats in
olive oil benefit your heart. Choose
extra-virgin olive oil. It’s less processed
and contains more antioxidants, which
help prevent disease.

20. Eating out:
Honestly, avoid eating out until you’ve got your cholesterol under
control but we all know that’s not possible. When you cook your
own food you know how the food is prepared and won’t delay your
progress.
Don't order deep-fried foods. Ask your server how the items on the
menu are cooked. Avoid the chips and salsa, and skip the bread
and butter too.
Pay attention to serving size. Don't eat everything on your plate
just because it's there. Restaurant portions very often contain too
much food. Eat a reasonable amount, and take the rest home.
Watch out for high-fat salad dressings and toppings at the salad
bar. If your salad comes prepared, ask for the dressing on the side.
Order meats that are roasted, baked, blackened, broiled, or boiled.
Trim off the fat. Ask for gravy or sauce on the side, or don't get it at
all. Avoid fried, grilled, sauteed, stewed, braised, or breaded
meats.

21. 2. Exercise on
most days of
the week &
increase your
physical
activity
Exercise can improve cholesterol. Moderate
physical activity can help raise high-density
lipoprotein (HDL) cholesterol, the "good"
cholesterol. With your doctor's OK, work up to
at least 30 minutes of exercise five times a
week or vigorous aerobic activity for 20
minutes three times a week.
Remember that getting more active is not a
one-time thing. Activity is something to build
into your daily life, for the rest of your life.

22. Here are a few
tips for getting
moving more:
Go longer. If 20 minutes of activity a day feels good for a while, try
for 30. Or 40. You can do this all at one time, or you can break it up
into chunks. For example, get 15 minutes of activity in the morning
before work, 10 more during your lunch hour, and 15 after work. Or
break it into four 10-minute sessions.
Go harder.Spending more time exercising is one way to increase
activity. But it's not the only way. If you walk now, try walking faster, or
walking on hills or stairs. Maybe even carry a couple of light weights
while you walk. The extra energy you use for harder activity will
increase your muscle mass and make you stronger.
Try something new. Dust off that bicycle and go for a ride. Or try
swimming. Going for a swim gives your body a great workout without
any impact on your bones, joints, or feet. Add dancing to your routine,
paddle a boat, or give yoga a try. Talk to your doctor about activities
that might be right for you.

23. 3. Quit smoking
Quitting smoking improves your HDL
cholesterol level. The benefits occur quickly:
Within 20 minutes of quitting, your blood
pressure and heart rate recover from the
cigarette-induced spike
Within three months of quitting, your blood
circulation and lung function begin to
improve
Within a year of quitting, your risk of heart
disease is half that of a smoker

24. 4. Lose weight Carrying even a few extra pounds contributes to high
cholesterol. Small changes add up. If you drink
sugary beverages, switch to tap water. Snack on
air-popped popcorn or pretzels — but keep track of
the calories. If you crave something sweet, try
sherbet or candies with little or no fat, such as jelly
beans.
Look for ways to incorporate more activity into your
daily routine, such as using the stairs instead of
taking the elevator or parking farther from your
office. Take walks during breaks at work. Try to
increase standing activities, such as cooking or
doing yardwork.

25. 5. Drink alcohol only in
moderation or NOT
Moderate use of alcohol has been
linked with higher levels of HDL
cholesterol — but the benefits
aren't strong enough to
recommend alcohol for anyone
who doesn't already drink.
If you drink alcohol, do so in
moderation. For healthy adults,
that means up to one drink a day
for women of all ages and men
older than age 65, and up to two
drinks a day for men age 65 and
younger.
Too much alcohol can lead to
serious health problems, including
high blood pressure, heart failure
and strokes.
Best results in improving
cholesterol is to not consume
alcohol.

26. 6. Chill Out
Did you know that when
you’re stressed, your
cholesterol can go through
the roof? Relax. Get lost in
a good book, meet a friend
for coffee, or take to your
yoga mat. It’ll help keep
your cholesterol in check.

27. 7. Spice It Up
Spices like garlic,
curcumin, ginger, black
pepper, coriander, and
cinnamon do more than
flavor your food, they can
also improve cholesterol.
Research shows that
eating a half to one clove
of garlic each day could
lower cholesterol up to 9%.
Bonus: Adding extra
seasoning to your food
also reduces your appetite,
so it’s easier to drop
excess pounds.

28. 9. Coenzyme Q10
I use Micro Factor that includes Coenzyme Q10.
Studies found coenzyme Q10 supplements reduce
total cholesterol. Fish oil supplements and soluble
fiber supplements like psyllium improve cholesterol
and reduce the risk of heart disease.

29. 9. GROUND Flaxseed
Flaxseed and flaxseed oil contain
alpha-linolenic acid (ALA), one of the
essential omega-3 fatty acids that partly
and inefficiently converts into DHA and EPA
-- more active omega-3s -- in the body.
While flaxseed hasn't yet been shown to
improve heart disease risk, there's good
evidence that ground flaxseed lowers
cholesterol levels. Take 2 tbls every
morning, mid day and at night with enough
water to drink it down. Flaxseed must be
ground prior to ingestion or it won’t work.

30. If lifestyle
changes aren't
enough …
Sometimes healthy lifestyle changes aren't enough to lower
cholesterol levels. If your doctor recommends medication to help
lower your cholesterol, take it as prescribed while continuing
your lifestyle changes. Lifestyle changes can help you keep your
medication dose low.
The most common cause of high LDL cholesterol is an unhealthy
lifestyle. Excess body weight and eating a lot of animal fats are
linked to high levels of LDL cholesterol. The genes that you
inherit from your parents, other medical conditions, and certain
medicines can also cause high cholesterol.
If your LDL cholesterol is very high, it’s important that your family
members get tested, too. If your genes put you at risk for high
cholesterol, your close relatives might have a similar risk.

31. Why cholesterol matters
Cholesterol circulates in the blood. As the
amount of cholesterol in your blood
increases, so does the risk to your health.
That’s why it’s important to have your
cholesterol tested, so you can know your
levels.
There are two types of cholesterol: LDL
cholesterol, which is bad, and HDL, which
is good. Too much of the bad kind, or not
enough of the good kind, increases the risk
that cholesterol will slowly build up in the
inner walls of the arteries that feed the
heart and brain.

32. Cholesterol: The
good and the bad
Two types of lipoproteins carry cholesterol
to and from cells. One is low-density
lipoprotein, or LDL. The other is
high-density lipoprotein, or HDL. The
amount of each type of cholesterol in your
blood can be measured by a blood test.

33. LDL (bad)
cholesterol
LDL cholesterol is considered
the “bad” cholesterol, because
it contributes to fatty buildups
in arteries (atherosclerosis).
This condition narrows the
arteries and increases the risk
for heart attack, stroke and
peripheral artery disease, or
PAD.

34. HDL (good)
cholesterol
HDL cholesterol can be thought of as the “good”
cholesterol. (So, in the case of HDL cholesterol,
higher levels are actually better.)
Experts believe that HDL acts as a scavenger,
carrying LDL (bad) cholesterol away from the
arteries and back to the liver, where the LDL is
broken down and passed from the body. But HDL
cholesterol does not completely eliminate LDL
cholesterol. Only one-third to one-fourth of blood
cholesterol is carried by HDL.
A healthy HDL cholesterol level may protect
against heart attack and stroke. Studies show that
low levels of HDL cholesterol increase the risk of
heart disease.

35. Triglycerides
Triglycerides are the most common type of
fat in the body. They store excess energy
from your diet.
A high triglyceride level combined with
high LDL (bad) cholesterol or low HDL
(good) cholesterol is linked with fatty
buildups within the artery walls, which
increases the risk of heart attack and
stroke.

36. When it
comes to
cholesterol,
this is what
to remember:
check,
change and
control:
Check your cholesterol levels. It’s key to
know your numbers.
Change your diet and lifestyle to help improve
your levels.
Control your cholesterol, with help from your
doctor if needed

37. American Heart
Association Check,
change, Control Calculator
https://ccccalculator.ccctracker.com/

38. Risks
High cholesterol is one of the major controllable risk factors for
coronary heart disease, heart attack and stroke. If you have
other risk factors such as smoking, high blood pressure or
diabetes, your risk increases even more.
The more risk factors you have and the more severe they are,
the more your overall risk is compounded.
Cholesterol levels vary by age, weight, and gender. Over time,
a person's body tends to produce more cholesterol, meaning
that all adults should check their cholesterol levels regularly,
ideally about every 4 to 6 years(more often if a doctor has
advised, you’re at risk or have a family history)

39. Cholesterol is measured in three categories:
Total Cholesterol
LDL or “Bad”
HDL or “Good”

40. Total cholesterol:
Total cholesterol levels less
than 200 milligrams per
deciliter (mg/dL) are
considered desirable for
adults. A reading between 200
and 239 mg/dL is considered
borderline high and a reading
of 240 mg/dL and above is
considered high.

41. LDL, or 'bad cholesterol"
LDL cholesterol levels should be less than
100 mg/dL. Levels of 100 to 129 mg/dL are
acceptable for people with no health issues
but may be of more concern for those with
heart disease or heart disease risk factors.
A reading of 130 to 159 mg/dL is borderline
high and 160 to 189 mg/dL is high. A
reading of 190 mg/dL or higher is
considered very high.

42. HDL, or 'good
cholesterol"
HDL levels should be kept higher. A reading of less than
40 mg/dL is considered a major risk factor for heart
disease. A reading from 41 mg/dL to 59 mg/dL is
considered borderline low. The optimal reading for HDL
levels is of 60 mg/dL or higher.

43. In Final:
The best treatment to lower cholesterol levels involves a
range of different methods, including lifestyle and diet.
Ultimately, a doctor is the best person to talk to in order
to figure out the best way for a person to lower bad
cholesterol levels.

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