Lowering Your Cholesterol Naturally
High cholesterol remains a problem for many Americans. If you struggle to keep your cholesterol levels under control, adopt some new habits, ones that are healthy for you. A healthy diet and regular exercise are two methods used to bring these levels down. It’s all a matter of knowing how to lower cholesterol with or without the use of medications. This is of great importance as high cholesterol increases your risk of stoke and heart disease. Here are some lifestyle changes you can make today to bring these levels down to a healthy range.
- Exercise helps to not only lower bad cholesterol levels, it raises levels of good cholesterol by as much as 10%. This is one of the easiest ways of lowering cholesterol levels fast. Exercise regularly, at least five days a week to see good results. Take a brisk walk after dinner and aim for 10,000 steps every day.
- The body digests soluble fiber. If you are looking to lower cholesterol levels, add more of this fiber to your diet. Foods that contain soluble fiber include lentils, beans, peas, fruits and vegetables. Five portions of fruits and vegetables should be consumed every day for the best results.
- Take in less saturated fat if you want to know how to lower cholesterol naturally. Pay attention to the foods you eat. Eggs used to get a bad rap as it was believed they were high in cholesterol. Eggs are actually good for you and should be a part of a healthy diet. Where care must be taken is your method of preparing eggs and other foods. Fry foods in grease and your cholesterol levels will go up. Prepare them using olive oil and cholesterol goes down.
- Fish is great for those who have high cholesterol. A portion of fish is packed with omega-3 fatty acids which help to lower cholesterol levels naturally. If you are not a fish lover, fish oil supplements may be used. Try to make fish a part of your diet two or three times a week, even if you use canned tuna.
- Try green tea instead of juice or a soda. Compounds found in this beverage reduce bad cholesterol levels. If you don’t like green tea or have another reason for not drinking it, use capsules which contain green tea extract as they can help to lower cholesterol levels also.
- Did you know that smoking reduces good cholesterol levels in the body? If you smoke, now is the time to quit. This habit also increases your risk of heart disease so kick the habit once and for all. You’ll look and feel better when you do.
- Foods which contain certain ingredients, stanols and sterols, lower blood cholesterol levels. Many products now contain these ingredients, including some yogurts and spreads. If you are pregnant or breastfeeding, these products shouldn’t be consumed regularly. Children should not eat them on a regular basis either.
- Snack on nuts. Regularly eating nuts helps to reduce cholesterol levels. Almonds and walnuts appear to offer the most benefits. Take care though to only eat a handful a day. Nuts are notorious diet busters as they are very high in calories.
Try the above methods to lower your cholesterol levels. Why take medicine when you don’t have to? There are certain situations where medications and lifestyle changes will need to be combined. Your doctor will tell you if you fall into that category. If not, simple lifestyle changes go a long way to lowering cholesterol levels down to a healthy range.