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Top 10 Ways to Lower Cholesterol Naturally
- Cutting out fried foods and reducing red meat can help lower LDL cholesterol levels
- Look for products with added plant sterols/stanols and which are low in fat
- Going on a low cholesterol diet can help you lose weight while also cutting down the amount of bad cholesterol you take in
- Getting plenty of cardiovascular exercises is one way to boost good HDL cholesterol levels
While drug commercials might give you the impression that the only way to achieve better heart health is through medication, there are a number of ways to lower cholesterol naturally. Below you’ll find the top ten methods.
1. Add plant sterols/stanols
These compounds that are found naturally in plants have been shown to have powerful cholesterol lowering abilities. You can find these compounds in a number of products, including some brands of margarine and orange juice. You can also get them from eating soybean products, such as veggie burgers and soy milk.
2. Avoid fried foods
Don’t eat anything fried. These foods are going to be very high in saturated fat and cholesterol which is bad for your heart. Instead, bake or grill the foods. Preparation does take a little longer but the food won’t be as greasy or as fattening.
3. Reduce red meat in diet
One of the leading sources for cholesterol is red meat because it is high in saturated fat. If you need to have a hamburger, choose ground turkey patties instead. The taste is very similar and so is the texture but you will save a lot in calories and cholesterol.
4. Choose low-fat dairy options
Dairy products are also very high in fat normally and can increase your cholesterol levels, too. You don’t have to cut out these foods altogether. Instead, look for cheese, milk, yogurt, and other dairy products that are reduced fat. Using soy alternatives is another good idea.
5. Cook with olive oil
If you need to cut something in butter or oil, always opt for olive oil or similar oil that is high in monounsaturated fat. These fats are good for your body and actually increase your levels of HDL cholesterol. Drizzling olive oil on salad or using instead of butter on toast can also be good ideas.
6. Eat fish twice a week
Most medical experts recommend eating fish at least twice a week, especially fish that are rich in omega 3 fatty acids, such as salmon and some types of tuna. Remember that the fish should always be baked or grilled. Adding a little garlic and lemon juice can be helpful, too, since both contain compounds which can lower cholesterol.
7. Watch cholesterol consumption
8. Increase soluble fiber intake
By increasing your intake of soluble fiber to 10 grams per day, you can lower your cholesterol levels a great deal according to some recent studies. The best sources of fiber include certain types of fruits, bran and oat products, and many kinds of vegetables.
9. Lose weight
Once you’ve started implementing some of the ways to lower cholesterol naturally from above, you’ll probably also start to see some weight loss. That’s good because one of the fastest ways to drop those LDL numbers is by dropping pounds.
10. Increase cardiovascular exercise
Exercise can have a big impact on your cholesterol numbers. By doing some type of cardiovascular exercise 30 minutes a day for five days every week, you’ll start increasing your HDL cholesterol numbers. Plus, your LDL and triglyceride numbers should start dropping as well. Walking, swimming, and even dancing could all be good choices.
The information supplied in this article is not to be considered as medical advice and is for educational purposes only.
|Cholesterol Management16 Feb 2009|