For most health related issues, diet and exercise are two of the most crucial components. What you eat is critical to lowering your cholesterol levels, so let's focus on that for now.
One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as "healthy" and LDL as "lousy." HDL actually helps carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.
The good news is that you can change your cholesterol largely by changing your eating habits. Let's take a look at some of the tips you can start applying today:
1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies such as lettuce and tomatoes. Skip the hot dogs, bologna, and salami, and hold the mayo. All of those things are processed foods that are filled with fat and cholesterol.
2. Fish such as salmon is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.
3. Avoid trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil. Most products you find in the grocery stores should have the amount of trans fats indicated on the nutritional information.
4. Nuts are good for you. Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it's the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy trans fats.)
5. Cut down on the sweets (desserts) and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.
Lower Your Cholesterol Naturally Through Your Mouth The World Health Organisation declares that heart disease is the leading cause of death in MOST countries around the world. Remember, high cholesterol levels are a major contributor to heart disease. In America alone there around 105 million people with high cholesterol levels.
If you have high cholesterol, you should educate yourself about the natural options that are available to you, to help lower your cholesterol, before diving head first into taking prescription medicationsÂ…which are generally loaded with side effects, some of which can be dangerous and even fatal.
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6. Eat foods that are high in fiber. For instance, whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals are good. (Look for the boxes that say "may help lower cholesterol.")
7. Use the grill instead of the deep fryer. If you're going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great.
8. Watch your salad dressing. Most of them are full of trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.
9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.
Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.
10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will quickly raise your cholesterol so keep away from the burger joints if you can.
These are some simple tips to keep in mind that can go a long way in improving your health. Also remember to get plenty of exercise like walking, jogging, swimming, or playing sports. You will have lower cholesterol in no time and your heart will thank you for it.
Your Diet Won't Lower Cholesterol As Much As You Think!Your Diet Won t Lower Cholesterol As Much As You Think! By Phil Beckett Copyright © Physique Concepts Inc. Your diet doesn t impact your cholesterol levels as much as you think it does. It doesn t increase it as much as you ve been led to believe and it certainly doesn t help to lower cholesterol like the so- called diet experts tell you. It s not that extra egg you have for breakfast that raises your cholesterol appreciably. This is because around 80% of your blood cholesterol is manufactured by your liver. To lower cholesterol levels, you must both slow down the manufacture of cholesterol, and re ..
About The Author
Jim Scotty shares useful tips on reducing your cholesterol levels through healthy eating and exercise. Get the free 42-page guide to "Lower Your Cholesterol" by visiting http://www.aboutcholestrol.com.
Jim ScottyReduce Cholesterol By Eating Right
