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* Take vitamin E Studies indicate that vitamin E may have a positive impact on lowering cholesterol when taken in fairly large quantities - up to 800 IU per day. This is more than you can get from your diet alone. Larger amounts do not seem to cause any harm. Further studies showed that even amounts of just 25 IU per day helps in preventing LDL from sticking to blood vessel walls. That amount is only slightly higher than recommended daily amount (RDA) of 12 to 15 IU. Itís interesting to note that even that small amount has an impact on preventing that hardening of arteries.
* Take Calcium One study indicates that when 56 people took a calcium carbonate supplement, their total cholesterol went down 4 percent and their HDL increased 4 percent. That was taking a dosage of 400 milligrams of calcium three times a day with no harmful effects reported. That does refer to calcium carbonate.
* Take Vitamin C It is number one immune system booster and also drives up HDL. A study of people who took more than 60 milligrams of vitamin C per day (60 milligrams is RDA) had highest HDL levels.
* Fill up on fiber As little as three grams per day of fiber from oat bran or oatmeal can be effective. There are other sources of fiber as well such as barley, beans, peas and many other vegetables. Pectin, which is found in fruits like apples and prunes, reduces cholesterol even better than oat bran, as does psyllium which is fiber you find in many breakfast cereals and bulk laxatives.
* Quit smoking Smoking promotes development of atherosclerosis. Tobacco smoke is actually more damaging to heart than lungs. Smokers have a higher chance of having a heart attack (three times greater than nonsmokers) and a greater risk of dying of attack (twenty one times greater than nonsmokers.) Even if you have smoked for years, stopping now can still immediately help combat development of atherosclerosis.
* Reduce sugar intake Many people donít realize that sugar affects cholesterol and definitely affects triglycerides. Sugar stimulates insulin production, which in turn increases triglycerides. Men in particular, seem to be sensitive to this effect from sugar. The mineral chromium which helps to stabilize blood sugar, can also raise level of HDL. 100 mcg of chromium three times daily can help to improve your cholesterol levels.
* Exercise regularly There is positive evidence that exercise can lower LDL cholesterol and boost HDL cholesterol. Both aerobic exercise such as walking, jogging, swimming, bicycling and cross country skiing and strength training like lifting weights or using weight machines all promote improvement of cholesterol levels.
* Eliminate caffeine We Americans definitely have a love affair with our coffee! People who drink large amounts of caffeine (more than 6 cups a day) are far more prone to elevated cholesterol. That connection does not hold for tea drinkers. Limit your coffee intake to no more than one cup a day and eliminate caffeinated sodas entirely.
Ken Shorey is owner of http://vibranthealthnow.com VibrantHealthnow.com provides ebooks and information to help you improve your health.