In order to understand why it is important to lower
cholesterol, it is necessary to first understand what
cholesterol is. Cholesterol is a fatlike waxy substance and
is produced by the liver. Although cholesterol has purposes
and is important to overall health and body function, too
much cholesterol in the body has damaging effects.
Cholesterol can be managed for life with success! It is
recommended that you visit your physician on a regular
basis to keep a keen eye on your levels. Talk with your
doctor before changing your diet. If you have other health
problems this is necessary before changing diet.
1. Regular exercise will effectively lower cholesterol and
will maintain your body strength to function best. Just 20
minutes of aerobic exercise, including walking, each day
will lower cholesterol.
2. Buy cooking oils that are unsaturated. Use low fat
cooking sprays to replace heavy oils whenever possible.
3. Limit your sodium intake to 2400 milligrams a day. Sea
salt is a better option, but reducing your intake of all
salts is the better choice.
4. Enjoy foods high in soluble fiber. These foods include:
* Oats, rye, and barley
* Fruits (especially try oranges and pears)
* Vegetables (especially brussel sprouts and carrots)
* Dried peas and beans
5. Choose chicken and turkey that has the skin removed. You
can keep the skin on to seal in the juices so long as you
remove the skin before eating.
6. Increasing your intake of fresh (not canned, not
poached, not sweetened or boiled) fruits and vegetables
significantly should be your first goal.
7. If you are very busy and tired at the end of a long day,
a salad and sandwich take less time to put together than it
takes to phone the pizza parlor. Wrap some veggies in a
tortilla, cut more veggies into a salad, and drizzle the
salad with olive oil and lemon juice. Use a mashed avocado
or salt-free salsa as the "dressing" on your sandwich.
Soups and stir-fries are other kitchen friends of busy
people who aren't very handy in the kitchen.
8. Watch out for bottled and canned drinks and especially
for sports beverages - many are very high in sodium,
calories, and sugars.
9. Read labels. Many foods that claim to be
"low-cholesterol" are full of saturated fats that are
terrible for your cholesterol level. Many foods that claim
to be "low fat" still have plenty of fat or have small
portion sizes.
10. Make heart-healthy food more convenient. If you can
make low-fat alternatives easier to reach for than fast
food, you are more likely to reach for meals and foods that
are good for you as well as schedule-friendly. Luckily,
fruits, vegetables, and other low-fat foods are among the
most convenient foods out there.
Research is providing good evidence that there several
effective natural herbs and supplements to help lower LDL
and raise HDL or "good" cholesterol. This research has been
done in lab settings. If you visit a naturopath or health
care practitioner who specializes in alternative medicines,
you may be advised to try some of these treatments.
If you are worried about the side effects of pharmaceutical
cholesterol-lowering drugs or testaments, you may wish to
speak with your doctor about drug-free ways to lower
cholesterol or you may wish to ask for a recommendation for
a natural health practitioner. Considering alternative
remedies gives those dealing with higher levels of
cholesterol new options. It is especially good for those
who do not react well to traditional pharmaceutical
cholesterol-lowering medications.
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Janice Lockeby has published many articles about health
issues. They have been about cancer, diabetes and high
cholesterol. To find out many more easy ways to lower high
cholesterol visit her at http://www.easylowercholestrol.com
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