However, there are a few nutritional supplements on the market that show good evidence of effectiveness at combating these diseases. Keep in mind that supplements are, as their name suggests, supplementary and are no replacement for a good diet and rigorous exercise.

1. Green Tea: Supported by many numerous studies and strong evidence, green tea is linked with reduced cholesterol and blood pressure. Both of these are important for cardiovascular health. It is also sometimes marketed as a weight loss aid, due to its ability to safely increase metabolism. However, it is probably too weak to be the best diet supplement for directly losing weight, although it might still be a valuable addition to a healthy weight loss diet.

2. Fish Oil: Also strongly supported by evidence from numerous scientific studies, fish oil benefits include improved blood cholesterol levels, lower blood pressure, and general cardiovascular health. Fish oil contains omega 3 fatty acids, which are necessary to balance the high degree of omega 6 fatty acids present in most diets. This imbalance leads to inflammation which in turn leads to cardiovascular illness.

3. Cocoa: Believe it or not, chocolate is high in a compound that is known for cardiovascular benefits. Known as flavanols, these chemicals help improve blood flow and general cardiovascular health, and are responsible for the well-known health benefits of red wine. The only drawback may be that most consumable chocolate is loaded with sugar and fat, which will offset the benefits of the flavanols. It must be consumed as dark, unsweetened chocolate, or in supplement form.

The only dietary regime that has lasted over many, many years and is still successfully thriving and actively followed by many people is being a vegetarian. For those who apparently live in caves and you still do not know being what a vegetarian means, it simply means not eating any meat – strictly vegetables only.

Yes, no fish and no chicken either. It might sound awful to some but the truth is that many people are actually not only living this lifestyle but also loving it. Why is that? Well first of all, being a vegetarian is not all about weight loss. It is primarily about being healthy and eating healthily. It is also about protecting animal rights and ethical choices. Avoiding putting on weight is in fact a rather fortuitous extra benefit, but vegetarianism has nothing really to do with the weight loss/diet industry except of course that it works better than much of what this industry offers.

If it is your first time to try a vegetarian lifestyle then here are a few tips. You can still eat rice but choose brown rice instead. You can have wheat pasta or bread and you can also have oatmeal, all of which are a good source of carbohydrates. One of the main foodstuffs used to replace meat is tofu. Tofu is a good source of protein which you can usually only get from eating meat, dairy and other animal products. Good sources of fat are nuts such as pine, almond, walnut, cashew and others.

Being a vegetarian is not that hard once you get used to it. Talk with someone who has been a vegetarian for some years now if you need a little push or motivation with your new lifestyle because it will really help to listen to their experience.

Cutting meat from your diet can have a lot of benefits including saving you from having to use weight loss products like the proshape RX weight loss pill. It can also of course aid in controlling blood cholesterol levels since most saturated fats in your diet derive from animal products. Just like any other technique you might try in order to lose weight, consistency is the key and becoming a vegetarian can be hard work to begin with, not some miracle cure, but stick with it and (like taking more exercise) it will eventually just become part of your life and no effort at all.

Contrary to widespread belief (due to the emphasis on diet and cholesterol levels) only a small amount of the cholesterol in your blood is derived from the food you eat. Most of it is created by your liver. The fats you ingest from food (especially meat and dairy produce) are in the form of triglycerides which are mostly stored as fat on you, though low levels are also present in your blood.

In common with all fats, cholesterol is not soluble in water and cannot therefore be carried by directly the bloodstream. What happens is that it combines with proteins to form what are called lipoproteins which are soluble. There are various types od lipoprotein, labelled according to the density of protein in relation to lipid, and all are classed under the generic label “cholesterol”.

VLDL (very low density lipoprotein)

These (and a class of lipoprotein particles called chylomicrons) form only a small faction of your total cholesterol, however they are abundant in triglycerides which they transport to tissues requiring them.

LDL (low-density lipoprotein)

These form the bulk (some 70%) of the cholesterol transported around your body. An LDL particle has a low density of protein and therefore consists largely of lipids (fat). The principal function of LDL is to carry energy (as cholesterol) from the liver to your body’s cells. However, an excess of LDL in the bloodstream results in a build up of fatty deposits that over time restrict blood flow through your main arteries and blood vessels and hence LDL has come to be known as “bad cholesterol”.

The truth is that LDL is in fact a “good thing” but that you can have too much of a good thing, and it’s that which is a “bad thing”. Clear now?

HDL (high-density lipoprotein)

A much smaller (though significant) amount of cholesterol is in the form of HDL (unlike LDL these particles are mostly protein with little fat). These perform the return journey, soaking up excess cholesterol from tissues and artery walls, and transporting it back to the liver to be re-metabolised (or disposed of).

To maintain symmetry, HDL is referred to as “good cholesterol” since it mops up LDL (“bad”) cholesterol. It tends to be higher in women and can be increased through taking physical exercise.

Ideal concentrations for the various forms of cholesterol in your blood are:

Total cholesterol: less than 5.0 mmol/L
LDL cholesterol: less than 3.0 mmol/L
HDL cholesterol: more than 1.0 mmol/L

In general you should aim not only for a low total cholesterol level but for a relatively high level of HDL compared to a relatively low level of LDL (i.e. LDL 2.6 with HDL 1.3 – check here for more information about cholesterol levels). This is known as the HDL/LDL ratio and is obtained by dividing the HDL level by the LDL level with the aim of keeping the resulting value above 0.3 (or roughly no more than 3 parts LDL to 1 part HDL).

First things first. High cholesterol (or hypercholesterolemia to use its medical name) is usually considered to mean high levels of LDL cholesterol in the blood.

Cholesterol – A Tale Of Two Lipids

Cholesterol is a type of fat (known as lipid) and is regarded as being made up of 5 main components: chylomicrons, HDL (high density lipoprotein), IDL (intermediate density lipoprotein), LDL (low density lipoprotein) and VLDL (very low density lipoprotein). Of these, only HDL (often referred to as “good cholesterol”) and LDL (“bad cholesterol”) are considered for modern cholesterol tests.

Cholesterol cannot actually travel through the bloodstream on its own so it binds with proteins, hence the term “lipoprotein”. The “density” describes the ratio between lipids and proteins, so LDL is mostly lipids (fat) with a low amount of protein and HDL is the reverse and has “spare capacity” to absorb additional lipids.

Most cholesterol in your blood stream is LDL (the average ratio is about 75% LDL to 25% HDL or 3:1) and it is absolutely vital to maintaining health, but too much can cause deposits to form that progressively constrict and harden the main arteries, leading eventually to heart disease, strokes and other unwelcome outcomes. HDL absorbs excess cholesterol in the bloodstream (including LDL) and returns it to the liver where it is metabolized and reused or excreted.

What A Cholesterol Test Kit Can Tell You

For quite some time now, many if not most low-cost cholesterol tests have measured only the total cholesterol count, the amount of HDL and triglycerides (basically fat absorbed from food) present in the bloodstream and estimated the other constituents (working on the basis that VLDL accounts for about 45% of the triglyceride count, and LDL equates to total cholesterol minus HDL and VLDL). This is simply due to the cost of direct measurement of LDL and provides workable results, though it is important not to eat for 12 hours prior since triglyceride levels are obviously highly affected by food intake.

Quite a few home cholesterol test kits in fact only give a total cholesterol count, though there are home test kits that do provide additional data about HDL, and occasionally LDL, concentrations in the blood. Home cholesterol test kits sometimes provide accurate figures that map to standard units of measure (such as mmol/L or mg/dL) and sometimes just yield an indication such as a change of color which suggests whether the result is high, medium or low.

Understanding Cholesterol Levels

Before we dig much further into this, be aware that there are two basic units of measure in use for cholesterol. One is the traditional mg/dL (milligrams per deciliter i.e. weight of cholesterol in suspension) which is still widely used particularly in the United States. The more contemporary scale is the SI (Systems Internal) mmol/L (millimoles per liter which is a count of molecules in a given volume of blood) and this is gradually becoming the accepted standard.

To convert between the two simply multiply mmol/L by 39 and divide mg/dL by 39. But note that this conversion is specific to cholesterol – triglycerides for example have a different molecular weight and therefore require a conversion constant of 89 instead.

For total cholesterol, the medically accepted range is:

above 6.2 mmol/L = high; 5.0 to 6.2 mmol/L = medium; below 5.0 mmol/L = low.

The equivalent scale in milligrams per decilitre is:

above 240 mg/dL = high; 200 to 240 mg/dL = medium; below 200 mg/dL = low.

If you also have access to your HDL reading then you can calculate your “risk factor” (how exposed you are to the possibility of developing cardiovascular problems). This is known as the cholesterol HDL ratio and is simply total cholesterol divided by HDL and the risk tables are as follows:

For men, above 4.6 = high; 3.6 to 4.5 = medium; at or below 3.5 = low;
For women, above 3.6 = high; 3.1 to 3.5 = medium; at or below 3.0 = low;

So for example, a man with total cholesterol of 6 mmol/L and HDL of 2 mmol/L has a risk ratio of 6:4 or 1.5 which is low, whereas a woman with total cholesterol of 4.5 mmol/L and HDL of 1.0 mmol/L has a very high risk ratio of 4.5:1 or 4.50. In this latter case, diet and in particular exercise might bring her HDL up to 1.5 mmol/L which brings the ratio back to a safe 4.5:1.5 or 3.0.

If your home cholesterol test kit provides (or at least estimates) LDL data then you can also monitor your HDL LDL ratio, where the goal is to keep this ratio above 0.3 and preferably above 0.4 (for example HDL 1.2 mmol/L and LDL 3.0 mmol/L). In other words 1 or more parts HDL to 3 or less parts LDL.

Although the ratios between these HDL and LDL and total cholesterol provide reasonable indicators of risk, medical advice also cautions against a standalone LDL value above 3.0 or or an HDL value below 1.0.

As you can see then, measuring your cholesterol levels can present a surprisingly sophisticated picture of your general state of health now and your chances of living out a full and healthy life in the future. In the modern world, where to be honest many of us take too little exercise and eat too much food (much of it high in fat), regular cholesterol testing is an important monitoring tool and one that is these days reasonably cheap and easily accessible, especially online.

The problem is that you cannot tell what your cholesterol levels (there are 2 main types of cholesterol) are by any means other than taking a blood test. A person with very a high level of cholesterol in their bloodstream will generally experience absolutely no adverse symptoms right up until their first cardiac arrest. Even if treated with cholesterol lowering drugs, they won’t actually feel any different at all.

Needless to say, waiting for a heart attack is not the best way of finding out whether your cholesterol levels are too high, because by then much of the damage has already been done. High cholesterol is a silent killer and the only way to detect it before it causes irreversible damage to your well-being is by periodic testing. Once you find out the hard way that your arteries have become clogged through years of unnoticed high cholesterol it is already too late – there may be few symptoms of high cholesterol per se, but the symptoms of resulting cardiovascular disease most definitely will intrude on your enjoyment of life.

So who should have their blood cholesterol levels checked? Pretty well everyone is the short answer, but obvious high priority candidates are those who are overweight or who take very little exercise, smokers, drinkers, anyone who favours a high fat diet, and most people over the age of 30. There is considerable evidence of a causal link between these specific factors and high cholesterol.

Young, fit and healthy people should also take a cholesterol test if there is a history of high cholesterol in their family, since although most of the cases seen these days are caused by environmental and lifestyle factors, there is also a genetic disorder commonly termed familial hypercholesterolemia (or FH) which is passed down through family lines. Certainly, if the incidence of premature cardiovascular disease features prominently in your family tree then FH could easily be the culprit.

What will a cholesterol test actually tell you? Most people and indeed medical practitioners refer to a single value, such as 5. This is in fact a summary of the 2 main types of cholesterol: HDL (often called “good cholesterol”) and LDL (characterized as “bad cholesterol”). HD stands for High Density, LD obviously for Low Density and the L prefix is short for Lipoprotein.

In general levels below 5 mmol/L are considered good, levels upto 6.2 are borderline (i.e. not good at all but not necessarily cause for alarm either), and values above 6.2 are treated as indicators of high risk for heart disease. There is an alternative scale which measures milligrams per decilitre and the boundaries are 200 and 240 mg/dL (corresponding to 5 and 6.2 mmol/L respectively).

If you have your cholesterol tested and the results fall in the low-risk bracket and there are no other factors weighing against you (i.e. you’re reasonably fit, maintain a healthy diet and haven’t noticed any trends towards sudden and untimely death among your biological relatives) then you really don’t need to be tested more than once every 5 years or so.

Those who fall somewhere in the borderline category should consider which of the known risk factors might be causing raised cholesterol levels and address them. It is well known that losing excess weight can correct a slightly high cholesterol reading without the need for further intervention. People who fit this borderline profile should also monitor their cholesterol levels much more frequently both in order to determine the effectiveness of measures to improve their levels and also to ensure that things aren’t deteriorating.

If you find yourself classified as high risk it’s important that you seek medical advice as to what may be the underlying cause of your condition and what treatment would be best. Obviously, if you find you have inherited FH then frankly there is no viable diet that can address this genetic disorder (though using this as an excuse to indulge in high fat food is akin to fighting fire with petrol).

In most cases, you will be prescribed a drug known as a statin. These vary in strength and your doctor will need to assess the amount of statin necessary to decrease and then maintain your cholesterol level below the approved limit (5.0 mmol/L). This is part educated guess and part trial and error – people react differently to different drugs and at the levels needed to treat cases of very high cholesterol the statins themselves can present a real risk of serious damage to muscle tissue and the liver.

Obviously, if this is you then the good news is that you should be able to easily reduce your cholesterol level well below 5.0 and keep it there quite effortlessly, simply by taking statins. The less thrilling news is that regular blood testing is going to be part of your life from now on – both to monitor cholesterol levels and check for any evidence of unwelcome side-effects from the statins.