How to Lower Your High Cholesterol 

September is National Cholesterol Awareness Month. High cholesterol increases your risk for stroke and heart disease – the number one killer of Americans. The higher your cholesterol, the greater your risk. Take time this month to get your cholesterol measured, and if necessary take steps to lower it.

• Your body makes cholesterol and gets the rest from the foods you eat. For your body to function properly you need some cholesterol, but too much will clog your arteries which can lead to heart disease. Cholesterol is found in eggs, dairy, meat and poultry.
• High cholesterol is a major risk factor for cardiovascular disease, which can lead to a heart attack or stroke. Cardiovascular disease kills more men and women each year than any other disease.
• People with high cholesterol will often feel fine and will feel no symptoms.
• If you have been diagnosed with high cholesterol, you should maintain a healthy lifestyle by eating foods with low saturated fat and exercising regularly. If you are overweight, start losing some weight and start getting routine health checkups that include cholesterol screenings.
• Researchers suggest there is a link to high cholesterol and memory loss especially in women; about 1 in 10 Americans have memory impairments.

What Do We Gain from Exercising?
A lot of us make excuses why we can't find time in our busy day to exercise. Yet, we know there are many health benefits from exercising, including: decreased risk of certain cancers, diabetes, osteoporosis, dementia and depression and it is healthy for your heart.

• Exercising just 10 minutes can boost your mood by releasing endorphins, your body's natural "feel good' hormone.
• About 20 percent of Americans suffer from arthritis and low-impact aerobics like biking, swimming and walking help people who suffer from arthritis.
• The 2nd most preventable cause of death in the United States is due to physical inactivity and eating the wrong foods.

Eat Your Fruits & Vegetables!
Fruit and vegetables are an important part of your diet. They contain crucial vitamins, minerals and fiber that may prevent people from getting certain diseases. Here are the reasons why adding fruits and vegetables to your diet are important:

• If your cholesterol is elevated, the first step is always lifestyle changes which include changing your diet and exercising more frequently. The heart healthy diet consists of fiber rich fruit and vegetables and the avoidance of saturated fats.
• People who have hypertensive heart disease, in addition to taking medication, should make a lifestyle change to eat more fruits and vegetables.
• A portion of stress management includes eating a balanced diet.

Fiber Can Help
Whole grains are insoluble fibers which means they help with your bowel movements. By increasing the bulk of the stools, it can speed up the passage of food through the intestines.

• Constipation can be treated or prevented by having a diet that is high in whole grains, fruits and vegetables; along with 8 to 10 glasses of water and exercise daily.
• Eating whole grains, fruits and vegetables instead of fat and sugar will help you lose weight.
• American Diabetic Association recommends a diet of rich whole grains, fruits, vegetables and legumes (dried peas and beans).
• Eating a diet rich in whole grains can help relieve menstrual cramps