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How to Lower Cholesterol This Month, Easily.
So
you have high cholesterol and need to lower it? That
is no surprise considering how many people have high
cholesterol these days. To help lower your cholesterol,
here are 10 tips you can get started with today.
As with anything health related, diet and exercise are
the two crucial components. What you eat is critical
to lowering your cholesterol levels, so that is what
is included here.
One
thing you should know is the difference between LDL
and HDL cholesterol. Simply think of HDL as "healthy"
and LDL as "lousy." HDL can actually help
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 for
the better. Here is how to do just that:
1.
Have a nice sandwich on whole wheat bread or
a pita with some lean turkey and lots of fresh veggies.
Skip the hot dogs, bologna, and salami, and hold the
Mayo. All of those are highly processed and filled with
fat and cholesterol.
2.
Fish, like 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.
4.
Go ahead, go nuts! 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.
Limit desserts and try to eat only the healthier
ones like angel food cake, graham crackers, Jell-O,
and fat-free frozen yogurt.
6.
Eat foods that are high in fiber. Examples include
whole wheat bread, oatmeal, fruits, vegetables, beans,
and some cereals. (Look for the boxes that say "may
help lower cholesterol.")
7.
Use the grill. 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.
Find a new 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 raise your
cholesterol like crazy, so stay away from the burger
joints if you can.
11.
Bonus tip: Use spices like pepper and oregano
to add flavor to your dishes. They are a healthy alternative
to other toppings like Mayo.
That
was easy, wasn't it? Just make some of these changes
and get plenty of exercise like walking, jogging, swimming,
or playing basketball. You will have lower cholesterol
in no time!
1howto.com
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