Here are a few simple tweaks I made to my diet to do so:

1. Breakfast: Instead of a bagel and cream cheese, I opted for oatmeal and an apple.

Why does this work?

It works because both oatmeal and apples contain soluble fiber, which help me to lower my cholesterol– the bad kind, that is (otherwise known as LDL cholesterol). Soluble fiber also reduces the absorption of cholesterol into your bloodstream. All it takes is 5 to 10 grams (or more!) a day to reduce your total and LDL cholesterol levels. There are 5 grams of fiber in one medium apple. 1 1/2 cups of cooked oatmeal has 6 grams of fiber– so I reach my daily quota by breakfast time alone!

See, little tweaks make a big difference. Let’s continue, shall we?

2. Snack Time: I work in an office and get snacky around 3pm everyday. Instead of hitting up the vending machine, I’ve stocked up on walnuts and almonds and keep them in my desk.

Why does this work?

Nuts are rich in polyunsaturated fatty acids which help to keep blood vessels healthy and reduce cholesterol. All it takes is a handful (about 1.5 ozs) a day to reap the full benefits– so be careful about portion size, as nuts are high in calories. Don’t limit yourself to walnuts and almonds. You can also eat hazelnuts, peanuts, pecans, some pine nuts and pistachios. Raw nuts are the ones you are looking for, so don’t be fooled into buying the sugar coated or salted varieties.

3. Dinner: Instead of ranch dressing on my salad, now I use Extra Virgin Olive Oil (2 teaspoons) and balsamic vinegar.

Why does this work?

Olive oil contains antioxidants that help to lower my LDL (bad) cholesterol. At the same time, it doesn’t touch HDL (good) cholesterol. My wife also uses it to saute vegetables for dinner or she’ll add it to a marinade when we are grilling. When I’m feeling indulgent, I’ll have some freshly baked bread and dip it some olive oil. Just like nuts, olive oil is high in calories, so be mindful of how much you pour. I prefer extra virgin olive oil, first cold pressed.

4. Dinner: Instead of beer with my pizza, I’ll have a glass (or two) of red wine.

Why does this work?

The antioxidants (specifically, flavonoids) contained in red wine help to increase HDL cholesterol (good) by 20%! Flavonoids also help to lower your risk of atherosclerosis (clogged arteries), and help to lower blood pressure. No more than one glass a day is recommended for women (or 2 for men). If you aren’t a wine drinker that is OK, because grape juice is just as good for you!

5. Dessert: Instead of a piece of cake, I’ll have a few pieces of dark chocolate after dinner.

Why does this work?

It works because dark chocolate (the purest you can find, please) has the same kind of antioxidants that are contained in red wine and grape juice– flavonoids. Two squares (about ¾ oz.) contain the same amount (400 mgs) of antioxidants as a glass of red wine. Look for dark chocolate that has at least 60% cocoa solids. Steer clear of milk and white chocolate- dark chocolate is the one to buy. But remember, just like nuts and olive oil, chocolate, even heart healthy dark chocolate, is laden with calories, sugar and saturated fat. There are better ways to get those antioxidants in– like from veggies, whole grains and fruit- and those are low in fat, don’t contain caffeine and are high in fiber. Everything in moderation, right?

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What this HDL cholesterol does is that it stays in the bloodstream; essentially lining the blood vessels and disposing of the bad, or LDL, cholesterol. It would, therefore, be unhealthy to remove all cholesterol from your body, whilst also being practically impossible! The healthiest option is to ensure that you retain the HDL cholesterol by reducing the amount of LDL cholesterol that you have in your body.

The question, therefore, is how to increase your HDL cholesterol levels without adding too much LDL cholesterol to our diets. There are plenty of ways in which this can be achieved. The best way by far is, quite simply, to exercise; specifically aerobically. Aerobic exercising essentially makes you fitter; not only by helping you to lose weight but it also ensures that your body is increasing its aerobic activity. Your muscles need oxygen to break down the lactic acid which means that more blood is pumping through your veins

Because of this, more of the LDL cholesterol is able to pass through, and eventually, out of the body, meaning that eventually, less of the HDL cholesterol is used to remove the LDL cholesterol, resulting in your HDL levels increasing. You do not have to conduct massive workouts; not the type of intensity that a marathon runner would do, but recent tests have shown that by exercising just between 20 and 30 minutes every day will drastically reduce the amount of LDL cholesterol and thereby increasing your HDL cholesterol levels.

By knowing how to increase good cholesterol naturally ensures that we do not have to resort to pills or other artificial methods. Though we may not want to hear it, the really best way to improve your good cholesterol levels is through regular aerobic exercise. You can be certain that for just a little bit of hard work you will feel the benefits in the long run, as you will avoid all the issues surrounding heart disease or cancer.

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Eating right is an important factor when it comes to good and bad cholesterol levels. Avoid foods that contain saturated fat and especially trans fat. According to many doctors, trans fat, is by far, the worst. Trans fat lowers HDL and increases LDL. Most fast food restaurants use vegetable oil that contain trans fat. Other sources of trans fat are; packaged foods, cakes, cookies, donuts, margarine, chips, pizza, ice cream, ready made frozen meals, and other processed foods. Intake of these foods should be limited. Reading the labels on food products at the grocery store should be put into practice. These labels will tell whether or not they contain any saturated or trans fat and how much.

Incorporating more monounsaturated fat into a diet is a healthy way to raise good cholesterol. It is found in canola, peanut, olive, sunflower, and sesame oil. It can be used to replace vegetable oils containing trans fat. This particular fat also contains many nutrients the body needs. Some examples of food containing monounsaturated fats are; avocados, peanut butter, nuts and seeds.

Exercise is not only good for HDL cholesterol levels, it is also beneficial at boosting cardiovascular condition. Exercise should be started out slow and built upon. Establish a routine of walking or other aerobic or cardiovascular exercise. Always consult with a doctor before starting any exercise regiment.

Smoking is not only detrimental to a healthy body, but is bad on the wallet also. Smoking effects body functions. Smoking increases bad cholesterol and therefore will decrease the good cholesterol. The decision to stop smoking should be made. This decision will aid in the production of good cholesterol and may also help out the wallet.

Eating more fish is another great option. Fish contain adequate amounts of the fatty acids, Omega-3 and Omega-6, which are great nutrients for HDL cholesterol. However, there are many that are not fish eaters, therefore, a fish oil supplement should be taken for a substitute.

Drinking one glass of wine a day can help increase levels of HDL cholesterol. Red wine seems to be a better choice, as it has more levels of phenolic antioxidants than white wine. Phenolic antioxidants help maintain healthy levels of LDL cholesterol. A glass of wine may possibly help lower blood pressure as well.

An enjoyable way to build up HDL cholesterol is by eating dark chocolate. This delicious treat will enhance HDL production when eaten on a regular basis. Just eat in moderation.

Plainly, there are numerous ways to develop good cholesterol. Educating oneself is a great tool when attempting to improve your over all health. Important measures should always be taken when trying to balance LDL and HDL cholesterol levels. It is a key factor in maintaining a healthy body.

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Step 1) Know what your correct cholesterol levels should be and that there are different types of cholesterols — LDL & HDL

Start testing your cholesterol — if you have no risk factors–men at aged 40, for women–aged 50.

If you do have any risk factors, ask your doctor what your correct cholesterol levels should be and when you should start to have them tested. Testing you cholesterol will help you to understand the steps needed to maintain correct cholesterol levels.

Step 2) Understand the the difference between foods that have cholesterol — (like eggs, meat and milk products) and many times can be eaten with little or no increase in your cholesterol levels.

And foods that raise cholesterol — (like hydrogenated vegetable, Palm and Coconut oils). These types of fats are found in fast food & prepackaged snack foods. Know as saturated fats–they RAISE Low-density lipoproteins (LDL)

LDL –stands for Low-density Lipoproteins & HDL for High-density Lipoproteins. Both are necessary for life. LDL delivers cholesterol to your blood and HDL removes it. Too much LDL or ‘Bad’ cholesterol or too little HDL or ‘Good’ cholesterol–or a combination of both can lead to serious health issues like: Heart Attack and Stroke.

Step 3) What you can do to lower your own cholesterol levels:

If you smoke — quit! — not only will that help to balance your cholesterol, but reduce your blood pressure as well.

Eat more foods with omega-3 fatty acids –like fish, poultry (without the skin), lean meats, vegetables, fruit, and low-fat milk products. If you really want to make sure–add omega 3–fish oil capsules to your daily routine.

Get some exercise, you don’t have to join a gym or buy an expensive work-out machine –that you will most likely never use. Just go for a walk!

Start with a 30 minute walk every morning and increase it to 60 minutes as soon as you are able. Walking is a great exercise! Do that every day — it works!!!

If all you do is change by: adding a walk a salad every lunch avoiding snack foods. In a matter of weeks you should see correct cholesterol levels in your testing. If there is no improvement. (Remember you body produces most of your cholesterol). You will need to add something else. That will leave you with a HUGE choice: Either Drugs or supplements. Drugs will lower cholesterol, but you may experience some truly devastating side effects.

Supplements work and in many cases even better than the drugs, but take longer to achieve correct cholesterol levels.

Do a little research and you will soon understand the value of supplements when it comes to balancing cholesterol.

But there need’s to be a commitment on your part to improve your health. Apply these steps, add a ‘cholesterol busting’ supplement to your diet and watch how correct cholesterol levels become the norm for you.

Terry Johnston lead researcher at ‘Drop-My-Cholesterol.com/’.After his own experience with health issues. His mission is to others maintain their health. For more information visit Terry’s Web Site ==> http://www.drop-my-cholesterol.com/ TODAY!