No doubt you've heard it a thousand times by now: Heart disease is the number one killer among both men and women. And about half of all adults in America have cholesterol levels that are too high--which means there's a good chance yours are. If you haven't had them checked lately, don't ignore it any longer.
Cholesterol, the naturally occurring waxy substance produced by your body, isn't a bad thing--unless you have too much of the bad kind. Then it contributes to the formation of artery-clogging plaque, increasing your risk of heart disease and stroke.
Bad kind? That's right. You have two main types of cholesterol: Low-density lipoprotein, or LDL (the "bad" cholesterol) , and high-density lipoprotein, or HDL (the "good" cholesterol) . LDL carries cholesterol into your arteries, and HDL carries it away to your liver. Needless to say, the less LDL and the more HDL you have the better. Beyond that basic fact, other details matter too, like the size of your LDL particles. Smaller, denser LDL particles are more dangerous because it's easier for them to burrow into artery walls.
If you have high cholesterol, your doctor may put you on cholesterol- lowering medication. But even if he does, pay special attention to the tips in this chapter. Because research suggests that by eating the right foods, getting enough exercise, and generally taking good care of yourself, you could slash your risk of dying from heart disease by an incredible 80 percent.
1. Drink two glasses of orange juice every morning.
2. Eat six or more small meals a day.
3. Quaff a glass of wine every evening with dinner.
4. Fix all your sandwiches on whole grain bread.
5. Use paper filters when brewing your coffee and skip the espresso.
6. Use olive oil in your homemade salad dressing tonight.
7. Sip a cup of black tea every four hours.
8. Add half a tablespoon of cinnamon to your coffee beans
9. Have oatmeal for breakfast every morning.
10. This week, have a few glasses of cranberry juice every day
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