Natural Ways to Lower Cholesterol
A waxy steroid found in the cell membranes of all animals, cholesterol is essential to sustain life. However, high levels of cholesterol can cause cardiovascular disease and other significant health risks. If you've been advised by your doctor to lower your cholesterol, here are some natural ways to reduce the bad cholesterol associated with health risks:
- Limit and substitute. Limit your intake of fatty foods, including baked goods, fast food, sweets, and fried foods. The goal is to steer clear of saturated fats, which convert to cholesterol in the body. Substitute fresh fruits, vegetables, and nuts for fatty foods. Not only will you lower your cholesterol, you will most likely lose weight.
- Increase. Add foods to your diet that are touted as being heart healthy, such as whole grains. Switch white bread with wheat bread, multi-grain cereals for sugary cereals, and natural yogurt with those sweetened with high fructose corn syrup.
- Eat smart. Use cholesterol-friendly foods such as garlic, fish oils, and avocados. Eat three servings of vegetables and two servings of fruit each day.
- Stop smoking. If you smoke, quit. Smoking raises the amount of bad cholesterol, lowers the amount of good cholesterol, and accelerates the process of atherosclerosis.
- Relax. Control the stress in your life by cutting back on extracurricular activities. Get plenty of rest take time for relaxation. Take a walk through a quiet park and simply appreciate nature.
- Exercise. Exercise daily to help lose weight and reduce cholesterol. Overweight people are more likely to have cholesterol issues and heart disease. Perform exercise to strengthen your heart, such as swimming, walking, jogging, and riding a bike.
With your doctor's approval, you may also consider taking natural supplements to help reduce your cholesterol. Some supplements found to be effective in the treatment of high cholesterol are Chromium, grape seed extract, Carnitine, B Vitamins, garlic, Coenzyme Q10, red yeast rice, and Pantothine. Your health practitioner may provide you with a more comprehensive list. Fiber has been proven to bind with cholesterol in the small intestine, preventing cholesterol absorption in the bloodstream. Eating a diet rich in fiber, or taking fiber supplements, may help lower cholesterol.
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Natashia 04 Jun 2014, 08:27
I'm currently in a boot camp where my trainer pushes us to eat the paleo diet and one of the things she recommends is switching out olive oil in cooking for coconut oil or flax seed oil. What's your take on it? Which oil is best?