12 simple diet pointers to lower your cholesterol

High cholesterol levels can lead to all sorts of problems, including atherosclerosis and other heart troubles. We'll give you 12 diet tips to cut back on saturated fat and lower your cholesterol for a healthier heart.

• Researchers agree that diet plays a critical role in both the development and treatment of atherosclerosis, angina, heart disease, and stroke.
• Cholesterol is the major component of artery-clogging atherosclerotic plaque, and numerous studies correlate high levels of blood cholesterol with atherosclerosis.
• Dietary treatment for atherosclerosis entails limiting total fat intake to 20 - 30 percent of calories, with saturated fats (found mostly in animal products and palm, coconut, and palm kernel oils) comprising no more than 10 percent of calories.
• Research indicates that atherosclerosis can be slowed and even reversed by lowering cholesterol in the blood, particularly the levels of low-density lipoproteins (LDLs), the bad type of cholesterol.

1. Choose leaner cuts of meat and remove fat whenever possible.
2. Downsize meat portions.
3. Choose low-fat cheeses.
4. Cook with olive or vegetable oil instead of butter or margarine.
5. Use tofu or nuts in stir-fries instead of meat.
6. Try adding a slice of avocado instead of cheese to a sandwich.
7. Enjoy a baked potato instead of fries, and use low-fat yogurt instead of sour cream.
8. Switch to a lower-fat milk.
9. Substitute buttermilk for mayonnaise in salad dressings, or for butter in mashed potatoes.
10. Add more beans and vegetables to casseroles and chilli in place of meats.
11. For dessert, enjoy fruit served with sherbet or low-fat frozen yogurt instead of ice cream.
12. Add 25 grams (one ounce) of soy protein to your daily diet. Try tofu or soy nuts.

Diet isn't the only factor that contributes to these health issues. It's also important to maintain an ideal weight, abstain from smoking, live an active lifestyle, cope with stress effectively, and keep blood pressure and blood sugar levels within a healthy range. However, these dietary changes are an effective and simple place to start your road to a healthier life.