Are you suffering from high cholesterol and need to learn how to lower your cholesterol levels? That comes as no surprise considering how many people have high cholesterol. To help lower your cholesterol, here are 10 easy ways how you can start lowering it today.
As with anything health related, diet and exercise play an important role in whether your cholesterol increases or not. The foods you eat are critical to maintaining a healthy body and you need to familiarize yourself with what foods are good and what foods to avoid to lower your cholesterol.
To begin with, you need to know the difference between LDL and HDL cholesterol. Simply put, HDL is the healthy cholesterol and LDL is the lousy kind. Your HDL helps carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.
Lower Your Cholesterol – There Is Good News
There is good news about how to lower your cholesterol. It takes a change of diet and were going to show you how to do it without raising your cholesterol levels. You can lower your cholesterol if you follow these 10 rules.
Here Are 10 Ways To Lower Your Cholesterol
Avoid processed foods like the plague! Skip the hot dogs, bologna, salami, and any food that has a long list of ingredients and stick to one ingredient foods. They are natural, healthy and cholesterol-free.
Eat foods rich in omega-3 fatty acids. Fish, such as salmon (look for the wild red salmon varieties), herring, mackerel, sardines and halibut are a great way to lower your cholesterol. Make sure you bake or grill the fish to avoid adding unwanted fats to your diet. Ground flax seeds, walnuts and almonds are also good sources of omega-3s.
Stay clear of trans fats at all costs! Not only do they raise your lousy LDL cholesterol but they can lower your good HDL levels. Avoid foods such as margarine, shortening and processed foods containing partially hydrogenated oils.
Eat some nuts! They are good for your heart! Look for walnuts mainly because they are rich in polyunsaturated fatty acids which keep blood vessels healthy. You should also try almonds, macadamia nuts, cashews, pecans, hazelnuts and pistachios. Nuts are high in fat but its the good kind and they will help you to lower your cholesterol.
Limit your deserts and try to eat more fruits. Apples have good amounts of soluble and non-soluble fiber which helps clean out your system. Strawberries, grapes and blueberries can also lower your cholesterol as well as avocados (yes, they are a fruit!). Another good idea is to substitute fat-free yogurt for ice cream to avoid the fat as well as the calories. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans and brown rice. Make these foods the staples of your diet and watch them lower your cholesterol naturally.
Use the grill. If youre going to eat steak or burgers, grill them at home and use lean meat. This practice avoids the grease and makes the meat taste great.
Get used to cooking with Olive Oil. The benefits of Olive Oil are due to its high content of both antioxidants and monounsaturated fatty acids. It offers protection against heart disease by raising the good HDL and controlling the bad LDL cholesterol levels. Make sure you use Extra Virgin Olive Oil as it not processed and has higher levels of antioxidants which help lower your cholesterol.
Exercise. Exercise raises good cholesterol. Moderate exercise will help you keep a healthy weight while adding extra pounds contributes to higher cholesterol. Physical activity improves blood circulation which eliminates clots and gives you better heart function. This is an easy and fun way to lower your cholesterol.
Quit smoking! If you want to do something good for your heart stop smoking now! Within 24 hours your blood pressure decreases and your risk for heart disease is cut in half after one year. If you stop smoking you will have given yourself at least a fighting chance to lower your cholesterol.
As you can see, there are many ways to lower your cholesterol. If you take it one step at a time, you will have everything you need to lower your cholesterol and help your heart stay healthy.