Do you worry about your own or someone else's high cholesterol levels? Research shows that diet change can make a big difference in improving heart health. So what is the best diet for high cholesterol? Here are 10 ways which may reduce LDL, increase HDL cholesterol and prevent heart disease.

Cholesterol has been a hot heart health topic for as long as I can remember. As a child I remember my Dad swearing off that deadly cholesterol packed peril, eggs, and liberally sprinkling lecithin all over his breakfast cereal. But what is the truth about cholesterol? (More on eggs later...)

We now know that for optimal heart health we want to increase HDL cholesterol, (the 'goodie'), which assists in the prevention of heart disease, and decrease LDL cholesterol, (the 'baddie'), which contributes to atherosclerosis.

Recent studies indicate that the following factors contribute to the best diet for high cholesterol. Note: Research tells us only ¼ of the population are negatively affected by dietary cholesterol. If you have high LDL cholesterol or a family history of heart disease you could well be in the group. Most people can effectively moderate the absorption and discharge of cholesterol, with the help of the gallbladder.

1) Reduce dietary cholesterol from saturated fats, especially animal products. Choose lean meats and trim off fatty edges and chicken skin. If you want to lower LDL cholesterol levels, it is best to limit intake of saturated fats. LDL is highest in meat eaters than vegetarians. One study of vegetarians showed that when they ate beef regularly for four weeks, their total cholesterol rose by 19%, while the good HDL cholesterol remained unchanged.

2) Eat a high fiber diet. Eating plenty of fiber improves your metabolism of fats and cholesterol. High fiber foods have been found to be especially helpful in lowering LDL cholesterol. Here are our top fiber food picks for you to include in the best diet for high cholesterol.

Oats and oat bran - eating 1 ½ cups of cooked oats provides enough fiber to lower cholesterol. Use whole oats when possible, soak them overnight and cook into a creamy satisfying oatmeal in the morning. Or try Bircher Muesli!

Fresh vegetables and fruit, both raw and cooked. These are some of the most helpful healthy heart foods: broccoli, garlic, ginger, kale, Chinese greens, parsley, red peppers, sprouts, lemons, blueberries, apricots, raspberries, mangos and papaya.

Vegetable protein. This means more beans! Legumes are a good source of low fat vegetable protein. Replace a few meaty meals each week with flavorsome savory bean casseroles, salads, soups and stews.

Choose complex carbohydrates and unrefined grains. Not only do they provide more fiber, they also have a lower glycemic index and therefore regulate blood sugar levels. Insulin resistance and diabetes are indicated in the package of conditions contributing to heart disease.

3) Let go of the caffeine hit. Yes, we know coffee is a sublime pick-me-up treat for many people. However the facts speak - if you want to give your heart the best chance, drop the coffee addiction. One study showed that cholesterol levels lowered by 10% over 5 weeks in all caffeine abstainers.

To find out about eggs and cholesterol, plus 7 more diet tips for lowering cholesterol go to part two of: The Best Diet For High Cholesterol - 10 Ways To Reduce LDL And Increase HDL Cholesterol

Copyright Wild Health and Anna Wilde 2007

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Get Anna's healthy recipes to stay motivated and eat better. Check out simple healthy recipes like: Gluten Free No-Bake Chocolate Zucchini Cake and Healthy Baked Wedges

Author: Anna Wilde