It is amazing how time can make a difference in the topics that are brought to the table when a bunch of maturing yuppies are getting together. Where only a few years ago discussions often focused on politics, cars,  and more recently computers, now often health and exercise (and how to), can generate lengthy discussions.
Cholesterol and blood pressure and what to do about it often takes central stage. And many have all sorts of different ways of lowering blood cholesterol. Some got the information from their physician, others from a nutritionist and again others from magazines and newspapers and other publications.
Some take pills and others try a healthier life style or both

Pills are not always fun.  It is an extra expense and some develop muscle cramps, liver and kidney problems. In some cases it is worse than that, but those usually aren't around the table any more to tell about it.
According to Linus Pauling -who researched Vit C quite extensively- a person can lower his/her blood  cholesterol drastically by consuming  VitC. Preferably at least 2000 milligrams per day.
Gifford Jones (dr Ken Walker, medical doctor and surgeon in Toronto) reminds us that 2000 milligrams at the beginning of the day is best.
Vitamin C increases the rate of removal of cholesterol from the blood by converting cholesterol into bile acids that are then excreted by the bowel.
However there is an added benefit to the extra intake of Vit C. It is now  becoming more and more evident that NOT the level of LDL cholesterol is the determining factor in developing heart disease, but damaged or oxidized LDL. To prevent the LDL from oxidizing is it advisable to eat foods rich in antioxidants (antioxidant-rich fruits, nuts, and vegetables to provide for a rich intake of antioxidants such as beta carotene, lycopene, and gamma tocopherol (a form of vitamin E).

Just lowering our cholesterol, or lowering the intake of cholesterol rich foods is of no great significance.
Our liver can make up to 80% of the cholesterol in our circulatory system.
The less you eat, the more your liver makes.
And there is the problem; we do need cholesterol; it is the building material of many structural cell components, and the precursor molecule for production of steroid hormones (estrogen,testosterone, adrenaline, cortisol etc.)
BUT... Low cholesterol diets are often deficient in essential fatty acids. Essential means, we need them and cannot make them ourselves.

Lack of Important Nutrients
Therefore high cholesterol may be more related to lack of important nutrients than the levels of cholesterol in the food. Furthermore it is not so much the cholesterol as the ratio of good versus "bad" cholesterol. HDL (high density lipoprotein) is the good cholesterol while LDL (low density lipoprotein) is the "bad stuff". You can actually lower the LDL with olive oil, peanuts and avocados. They are monounsaturates.
Polyunsaturates lower both types of cholesterol, but are important for their essential fatty acid content, but they do constitute quite a health hazard because most of the these poly's (PUFA's) are way too high in Omega-6 and too low in Omega-3. We do need both, but in the correct ratio. Preferably 2:1 or better 1:1. Anything higher than that is detrimental to your health
In general when you have already some heart problems or an indication of  artery clogging, you should try to avoid the polyunsaturated ones as much as possible.
Newer research is confirming what many already knew or suspected: there is a big problem with overabundance of Omega-6 and shortage of Omega-3 in the plantbased vegetable oils and fats.
And another important fact is beginning to emerge : we do not get enough stable fats that could help us fight inlammation and oxidation and the production of free radicals, one of the main causes of aging.

Avoiding Omega-6 in a society where so much of what ends up on our table is based on, or manufactured with vegetable oils, is almost impossible. However a good place to start with would be changing from margarine back to butter and using coconutoil or lard for all our baking. If your still not convinced about the  need for healthy saturated fats check any of the links and you'll get a better and healthier perspective

Butter: Carbohydrates     0 g Fat 81 g - saturated  51 g - monounsaturated  21 g   - polyunsaturated  3 g 
Protein 1 g Vitamin A equiv.  684 μg  76% Cholesterol 215 mg

In addition, soluble fibers, especially pectin from fruits and vegetables are perfectly suited to removing excess cholesterol from the intestines.
As Gifford Jones MD, will tell you, snack on a handful of almonds every day and you'll lower your LDL by at least 8%.

Go to the BulkFood store and stock up on all the healthy nutty snacks, roasted soybeans (hickory smoked), sunflower seeds,peanuts, almonds, etc and make your own trailmix or lunch snack
For the complete story on Nuts, check the Nut Page
Your Health .. Your Heart .. Your Happiness
Olive Oil for Best Health
And Don't forget your glass of Red Wine
Check out the Fat Story
Coenzyme Q10 -- also called ubiquinone, which means "occurring everywhere" -- plays an important role in the manufacture of ATP, the fuel that runs cellular processes. Though it is present in every cell in your body, it is especially concentrated in the very active cells of your heart. Depriving the heart of CoQ10 is like removing a spark plug from your engine -- it just won't work. Low levels of CoQ10 are implicated in virtually all cardiovascular diseases, including angina, hypertension, cardiomyopathy and congestive heart failure.
And using statins to lower your risk of heartdisease only aggravates the problem. Statins destroy Co-Q10. So if you are using statins and don't dare to stop, you really have to take extra C0-Q10.

Get your proteins from legumes (beans and peas), grains, fish and very lean chicken (no skin), but not to the exclusion of meat.Best to make your meat well marbled. And if your chicken was free range and able to pick up a lot of greens, you can eat the fatty skins too. The myth of the bad saturated fats originates with, among others Ancel Keyes, who was to eager to make a causal connection where only a concurrent event was evident. However it is true that meat from grainfed cattle and pasteurized dairy will produce free radicals in your system, which are pre-cursors to a lot of  health problems, cardiovascular and other..
Your meat should always come from pastured catlle, swine and chickens.
Adequate doses of vitamin A, C, D, and E will go a long way to fight that.

However anyone who wants to take a stab at reversing his/her heart problems, not just making them endurable, has to take a bit more rigorous course of action.

Most of these you will get one way or another from a normal balanced diet.
It is the lysine, methionine and trytophan that you have to pay special attention to.
Lysine is abundantly present in legumes (beans, peas), and also in oats.
Methionine is found in grains, rice, fish, and also to lesser extent, in peppers, spinach,sesame seeds, brazil nuts.
Tryptophan is abyndantly present in a variety of nuts, barley, brown rice and soybeans.

So a good recipe is : Rice and beans (maybe you want to make it a chili; taco with beans; pasta and beans; Boston baked beans and brown bread.

Reversing Heart Disease involves more than just diet. It revolves around a completely different life style. It's really a matter of whether you really want to live a bit longer and preferably painless and whether you want to make the commitment.

The "reversal" diet is a whole foods diet with a fair bit of complex carbohydrates, low in simple carbohydrates (e.g. sugar, concentrated sweeteners, alcohol, white flour), and very low in pufa's. (polunsaturated fats).
Lots of fruits, vegetables, moderately grains, and beans (use soy-based foods sparingly or stay away from them completely, since they appear to wreak havoc with your thyroid) supplemented by very limited amounts of  dairy and eggs . Make dairy yogurt and cheese. Patients with high triglycerides and/or diabetes are especially encouraged to limit their intake of simple sugars and alcohol.
As a rule of thumb, try to include foods in your diet avoiding as much as possible polyunsaturated fat and sugar.
With regards to the grains, it is becoming more and more evident that a healthy diet should contain as little wheat products as possible. That includes whole grain, bran etc. There is a reason why so many people have a gluten allergy. Whenever a large section of the population is allergic to something, the rest of us should take note !!.

The "prevention" diet .
There are other good reasons for changing diet, such as losing weight, reducing your risk of obesity, and many forms of cancer and other chronic diseases. If not, then you can begin making moderate changes -- eat good fat and don't worry too much about cholesterol, but do exercise.I wiil raise your HDL. If that is enough to bring your cholesterol values into this range, then that may be all you need to do. If not, progressively reduce your intake of carbs until you achieve these values or until you are on the reversal diet.
Again!! Fat does not seem to be the villain it has been portrayed to be.
People get fat on Carbohydrates, not on Fat.
Our body is for a very large part fat.i.e. saturated fat as well as monounsaturated fat
One of the healthiest saturated fats is probably coconut butter.

"Coconut oil is unique in its ability to prevent weight-gain or cure obesity, by stimulating metabolism. It is quickly metabolized, and functions in some ways as an antioxidant." (dr.Ray Peat)

And as prof. dr. Richard Feinman states : markers for CardioVascular Disease (CVD) decrease when saturated fat intake rises, and increase when intake of Carbohydrates rise. You can check Here

"There is a sense that, in the absence of definitive evidence, lowering saturated fat will at least do no harm. This is not right. The problem for people with diabetes is what happens when saturated fat is replaced with carbohydrate, and research has repeatedly shown that this may actually be harmful. Consider that, according to the Centers for Disease Control and Prevention, during the onset of the current epidemic of obesity and diabetes, almost all of the increase in calories in the American diet has been due to carbohydrate." (dr Feinman)

"One of the most striking reasons to doubt the across-the-board proscriptions against saturated fat is the report from the large scale Framingham study in the Journal of the American Medical Association, titled “Inverse association of dietary fat with development of ischemic stroke in men.” You read that right: The more saturated fat in the diet, the lower the incidence of stroke. " (dr.Feinman)
Compliments of the Palliser Group Quinte network Eastern Ontario Region

And if you are really interested in living a long and healthy life, listens to this:
In nearly every study, the longest lived animals share the following traits:

Low fasting insulin levels
Reduction in fasting glucose
Lower body temperature
Low percentage of body (visceral) fat
Reduced thyroid levels
Low triglycerides
Low fasting leptin levels (Leptin is so new that it has only recently been measured in centenarians, but it has been measured in calorie-restricted animals. Since leptin correlates with and even controls these other biomarkers in humans, this is also probably true in centenarians.)

We all know that fermented foods are good for you, Loaded with probiotics and preserving all the nutrients.
Here is a perfect recipe on how to make  Sauerkraut

Sauerkaut is a no brainer but can drive you crazy with your second thoughts. Only because it is so easy it seems wrong.
First you do not need a starter use 3 Tbsp of non iodized salt per 5 lbs of shredded cabbage add salt evenly mix very well you will see water come out continue to mix well and then pack in a non metalic container plastic or glass. Cover the cabbage with cheese cloth place a plate on top with some kind of weight to keep the natural brine above the cabbage place in a room temp area out of the direct sunlight. add water if needed but if cabbage is fresh you will not need water or brine it naturally has plenty of water. Fermentation is a natural process and will not allow botulism to grow botulism needs low acidity and absence of air to cultivate. Fermentation is what wine goes through so it is a pure cleansing process. The fermentation process will form a “bloom” as they call it or a scum on the top it will not hurt you just lift the cheese cloth off and rinse them replace the cloth. Some people mix it in but make it more sour. Try your kraut after the first week and every week there after place in refer when the sour or flavor is right. Cabbage will get soft if fermented or placed in an area to warm. Soft is ok old school German people like it like that. The bubbles are a natural part of the fermention the are a good thing. Every so often pack the cabbage back down the bubbles will make it rise. Next time try this use red cabbage with raddish, dicon, fresh dill, shredded carrots ferment like sauerkraut this a an old school Romanian dish. ENJOY
…. good luck Steve

And if you want more.......
The Cholesterol Myths: Exposing the Fallacy That Saturated Fat and Cholesterol Cause Heart Disease by Uffe Ravnskov, MD, PhD (2000).
The Great Cholesterol Con: Why everything you've been told about cholesterol, diet, and heart disease is wrong! by Anthony Colpo (2006).
The Cholesterol Wars: The Skeptics vs. the Preponderance of the Evidence by Daniel Steinberg, MD, PhD (2007).
The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It by Malcolm Kendrick, MD (2007).

But when all is said and done one may really wonder whether we are still living through the biggest and possibly criminal hoax in the history of humankind :

"The concept that LDL is bad cholesterol is a simplistic and scientifically untenable hypothesis.
The inordinate focus on cholesterol, a perfectly natural substance that performs many crucial functions in the body, has
taken and continues to take valuable resources and attention away from factors more closely related to heart disease.
Independent-thinking practitioners must look at the readily available evidence for themselves, instead of relying on the
continual stream of anticholesterol propaganda emanating from health authorities. By doing so, they will quickly realize that the LDL hypothesis is aggressively promoted for reasons other than public health."

Omega 6 vs Omega 3
Polyunsaturates are unstable
Unstable fats oxidize
Oxidized fats cause inflammation

How bad is cholesterol?

What Causes Heart Disease?

Journ. of Am. Phys, Surgeons

About Blood Pressure


Coconut butter for healthy heart

A professor of biochemistry provides perspective on Saturated Fats

Beat Alzheimer?