High cholesterol levels are a grave danger to your heart. The good news is that these five simple methods are very effective at cutting cholesterol.

   1. Check your spreads Studies show that plant sterols lower total cholesterol levels by six percent and LDL ('bad') cholesterol by up to 14 percent. They're found in some brands of margarine look for products labelled as containing plant sterols, phytosterols, or beta-sitosterol.

   2. Eat more beans Nutritious and cheap, beans contain a water-soluble fibre called pectin that binds onto cholesterol and shifts it out of the body before it causes trouble. In one study, men who ate 1 cup of cooked beans a day lowered their cholesterol by 20 percent in just three weeks.

   3. Go fish Fish oil supplements contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), dietary fats that take aim directly at high triglycerides and boost HDL ('good') cholesterol. They're also potent blood thinners, so they prevent clotting and help to regulate heart rhythm.

   4. Sip psyllium Fibre-rich psyllium seed husks lower cholesterol. In one study of men with elevated cholesterol, taking a teaspoonful of powdered psyllium in water three times daily lowered total cholesterol levels by an impressive 15 percent in eight weeks.

   5. Use garlic It contains organo-sulphur compounds that reduce the stickiness of human blood platelets, and reduce levels of unhealthy fats in the blood. It also appears to inhibit the manufacture of cholesterol in the liver and possibly increase the excretion of total cholesterol.

Celebrating with baby in arms Great Britain's Paula Radcliffe and her daughter Isla soon after winning the women's division in the New York City Marathon on Nov. 4. Paula Radcliffe gave birth to her daughter in January. Paula is celebrating her brilliant New York marathon success just nine months after giving birth is more than a little bit amazing. She was there, one small arm griping a baby, the other waving a British flag in vicrory fashion, her ribs are visible beneath a firm and flat stomach, not even an gram of  fat on her athletic body. What a phenomenal role model to all new Mums.

Researchers, that studied sedentary people for a year, found that automated exercise reminder telephone calls had about the same get-up-and-go power as calls from human motivators. "The recording had a very sweet, kind of chirpy voice. It sounded very real," said study participant Billie tooly, who was initially unhappy to be assigned to get computer calls. "She would say stuff like, 'Very Good. I think you can walk a little farther tomorrow.' So I would walk a little bit more.'"

Stretching is about your list of health priorities somewhere below switching off the volume on your iPod, a report might give you some incentive to streach, flex and twist. it is true that a regular stretching program can really benifit performance, making you stronger and increasing your speed. Stretching seems to do more than just increase flexibility of motion,  Engage in a program that required stretching your legs for 30 minutes several times a week. The group of 15 static stretches in the range were aimed at flexing all major muscles in the legs, mostly your hamstrings and quadriceps. A few of the stretches, for example, meant sitting on the floor with your legs out and then lowering your chest toward the legs. holding each stretch for 15 seconds and then repeating it three times.