http://sg.answers.yahoo.com/question/index;_ylt=Ako8zWy6QEzZrzdNC.DsILr44gt.;_ylv=3?qid=20080802203214AABuJkl
Due to my high bad cholesterol level, I am changing my diet.
However, I have no idea how to do it. Please advise if you have such experiences.
Weight = 71 Kg
Height = 1.71 Metre
BMI = 24.28
Cut the bad fats
Foods that contain saturated fat, hydrogenated fat, and cholesterol (such as animal products, fried foods, and baked snacks) can raise cholesterol
Reduce risk with fiber
Add whole grains, legumes, fruits, and vegetables to your meals to reduce heart disease risk
Get some supplemental garlic
600 to 900 mg a day of a standardized garlic extract may help lower cholesterol and prevent hardening of the arteries
Add soy protein to your diet
30 grams (about 1 ounce) a day of powdered soy protein added to food or drinks can help lower cholesterol
Check out natural vegetable fats (plant sterols and stanols)
Take 1.6 grams a day as a supplement or in specially fortified margarines to help reduce cholesterol
Raise “good” cholesterol with exercise
Start a regular exercise program to help raise HDL cholesterol
Product ratings for high cholesterol
Science Ratings Nutritional Supplements Herbs
Beta-glucan
Beta-hydroxy-beta-methylbutyrate (HMB)
Chromium/brewer’s yeast
Fiber
Glucomannan
Policosanol
Sitostanol
Soy
Vitamin B3 (niacin only) (see toxicity warnings)
Vitamin B5 (pantethine only)
Vitamin C (protection of LDL cholesterol)
Fenugreek
Psyllium
Red yeast rice
Beta-sitosterol
Calcium
Copper
Flaxseed (raw)
Inositol hexaniacinate
Royal jelly
Tocotrienols
Achillea wilhelmsii
Artichoke
Berberine
Garlic
Green tea
Green tea (enriched with theaflavins)
Guggul
Chitosan
Chondroitin sulfate
Creatine monohydrate
L-carnitine
Lecithin
Magnesium
Vitamin E
Alfalfa
Fo-ti
Maitake
Wild yam
Reliable and relatively consistent scientific data showing a substantial health benefit.
Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support and/or minimal health benefit.