any people ask me for advice on how to lower their cholesterol through diet and other lifestyle modifications. I'd say it's probably the second most common question I am asked after "how can I lose weight?"

Nearly 100 million American adults have high cholesterol, a serious risk factor for heart disease and strokes. Unfortunately, many people are not up-to-date on the most recent medical and nutritional knowledge about blood cholesterol-primarily that eating cholesterol does not affect blood cholesterol as much as eating trans fats and saturated fats does ( which means eggs and shellfish are back on the menu!). So from now on, pay most attention to the saturated fat on the nutrition facts panel and limit yourself to about 9-12 grams of saturated fat per day, depending on how many calories you need, and 300 milligrams of dietary cholesterol per day. Take the time to scan the ingredient lists for the words "partially hydrogenated" when you are selecting processed foods and don't purchase any foods that contain them. Eating the healthy foods on my list will only do you good if you also cut out the foods that are negatively affecting your cholesterol in the first place. Holidays and special occasions are exceptions, as long as every day is not a celebration.

The following is a list of foods that seem to be fantastic for improving your cholesterol. Some foods lower LDL (the "bad" cholesterol) and other foods raise HDL (the "good" cholesterol) and it's important to include both types in your diet to reap the most benefits. The foods are not ranked in order of preference or power, so pay them all equal attention.

1. Wild Salmon and other fatty fish.

You've certainly heard of omega 3 fatty acids and this is where you find them. Fatty fish is a great source of two types of omega 3s, EPA and DHA, each of which help to lower triglycerides and reduce blood clots, blood pressure and inflammation. The fish with the highest omega-3 content ranked in order are: anchovies packed in oil, wild salmon, mackerel, black cod, whitefish, sardines, bluefin tuna, herring, rainbow trout, canned albacore tuna, halibut and pollock.

2. Kashi Go Lean Crunch!, barley, oats, and other whole grains.

Whole grain consumption has been linked to a reduced risk of heart disease. The more whole grains middle-aged and older people eat, the lower their risk of developing heart disease. The nutrients from the bran and germ, as well as the fiber from the bran, seem to play important roles in this protection. The soluble fiber that occurs naturally in whole grains, especially oats and barley, helps lower LDL cholesterol and, therefore, the risk of heart disease. Kashi Go Lean Crunch! is packed with whole grains and a serving offers three grams of soluble fiber.

3. Garlic.

The allyl sulfides in garlic help reduce cholesterol and make the blood less sticky, thereby reducing the risk of stroke and heart attack. Other plant compounds in garlic, called saponins, may help lower blood cholesterol and fight cancer. Quercetin, an anti-inflammatory and an antioxidant, also helps prevent LDL from oxidizing. Onions, red onions, shallots, and scallions, all garlic relatives, offer some of these benefits, as well.

4. Shiitake Mushrooms.

Beta glucans, a type of polysaccharide (a very large carbohydrate molecule), are responsible for the total cholesterol and LDL-reducing properties of mushrooms. They likely function by preventing the absorption of cholesterol from the digestive tract. Shiitakes, in both fresh and dried forms, appear to be the most healthful of the readily available mushrooms, but most mushrooms contain some beta glucans.

5. Green Tea.

Green tea is quite cardio-protective since it helps lower cholesterol and restore arterial function after a heart attack. It can also make the blood less sticky to help prevent heart attacks and strokes. Drink it in place of coffee or any other beverage that isn't water.

6. Soy Foods.

Soy protein seems to help lower triglycerides and LDL cholesterol, as well as raise beneficial HDL levels. Edamame, the whole green soybean, is my first choice when it comes to soy because it is the least processed form of the bean. Since soy products are high in protein, they also make great substitutes for animal proteins, like beef and pork, which tend to raise cholesterol levels.

7. Citrus Fruits.

Pectin, a type of soluble fiber that helps lower cholesterol, is found in citrus, as well as apples and berries. Phytonutrients called terpenes can help lower the body's production of cholesterol and, as an added bonus, may deactivate cancer-causing substances in the body.

8. Beans and Legumes.

Beans are an excellent source of soluble fiber, which acts like a broom inside the bloodstream to help "sweep" out the LDL cholesterol. Legumes and beans may also protect against heart disease in general by acting as a substitute for fatty animal proteins.

9. Extra Virgin Olive Oil.

On the heart-healthy Mediterranean Diet Pyramid, olive oil is its own food group and is the principal source of fat, replacing butter, margarine, lard, partially hydrogenated oils, fatty meats and deep-fried foods. To get the HDL- boosting benefits, the monounsaturated fat from olive oil should replace most of the saturated and trans fats in your diet, which means you'll have to minimize processed foods and meat-centered meals. Use olive oil at home and request it be used to cook your food at restaurants.

10. Nuts.

Most nuts are high in monounsaturated fats-the type that can lower your risk of heart attacks and heart disease. Walnuts are unique since they contain mostly polyunsaturated fats in the form of omega-3 fatty acids, which are similar to those found in salmon and other fatty fish. Additionally, nuts are a great source of the elusive antioxidant, vitamin E. Hazelnuts, almonds, cashews, and pecans all offer varying amounts of this under-consumed nutrient that helps prevent atherosclerosis. Selenium, which is vitamin E's antioxidant partner, is also found in nuts, especially brazil nuts (eat up to two brazil nuts a day).

11. Produce.

I know I said "top ten," but I couldn't resist making a plug for produce in general. Fruits and vegetables are abundant suppliers of antioxidants, which protect the entire body from free radical damage and chronic inflammation. We need antioxidants for heart health mainly because they help prevent LDL oxidation, which would otherwise lead to the formation of plaque in the arteries and the stiffening of artery walls, both of which lead to inflammation. Since antioxidants help prevent oxidation reactions in the first place, foods high in phytonutrients and vitamins C and E should be emphasized, especially deeply colored produce.

I always recommend that you eat a variety of foods because there is no food that meets all of your nutritional needs, especially at the levels needed to reverse high cholesterol. Plenty of foods that I didn't mention in the list are also helpful for lowering cholesterol: broccoli, Brussels sprouts, cabbage, carrots, eggplant, grapes, okra, pomegranates, prunes, sweet potatoes, and ground flax seeds, to name a few. Additionally, cardiovascular exercise is an important part of the equation if you want to improve your cholesterol and reduce your risk of cardiovascular disease. Sometimes, diet and exercise are not enough to beat cholesterol and you will need a cholesterol-lowering medication, but you should always try these lifestyle modifications first and then resort to medication if they don't lower your total cholesterol to under 200 milligrams per deciliter (mg/dl) and your LDL to under 130 mg/dl and raise your HDL to at least 40 mg/dl for men and 50 mg/dl for women. If you do use a cholesterol-lowering medication, remember that it is not a free pass to eat whatever you like and stay glued to the sofa; there still is no substitute for a healthy diet and regular exercise.