Lower Ldl By Diet
10 Ways to Lower your Cholesterol
Cholesterol forms every cell within the body. When the cholesterol level is appropriate, it plays a life-giving role in many functions of the body. When cholesterol is at a good level it works to build and repair cells, produces hormones such as estrogen and testosterone, and produces bile acids which are proven to aid in the digestion of fat.
High cholesterol can be avoided! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. Talk with your doctor before changing your diet. If you have other health problems this is necessary before changing diet.
1. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Just 20 minutes of aerobic exercise, including walking, each day will Lower Cholesterol.
2. Buy cooking oils that are unsaturated. Use low fat cooking sprays to replace heavy oils whenever possible.
3. Limit your sodium intake to 2400 milligrams a day. Sea salt is a better option, but reducing your intake of all salts is the better choice.
4. Enjoy foods high in soluble fiber. These foods include:
* Oats, rye, and barley
* Fruits (especially try oranges and pears)
* Vegetables (especially brussel sprouts and carrots)
* Dried peas and beans
5. When selecting meat, choose leaner cuts, white meat, and cuts that have less white “marbleized” texture although chicken and turkey are the better choices. You can keep the skin on to seal in the juices so long as you remove the skin before eating.
6. Increasing your intake of fresh (not canned, not poached, not sweetened or boiled) fruits and vegetables significantly should be your first goal.
7. If you are very busy and tired at the end of a long day, a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Wrap some veggies in a tortilla, cut more veggies into a salad, and drizzle the salad with olive oil and lemon juice. Use a mashed avocado or salt-free salsa as the “dressing” on your sandwich. Soups and stir-fries are other kitchen friends of busy people who aren’t very handy in the kitchen.
8. Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Combine until blended. This makes an excellent and very healthy snack.
9. Read labels. Many foods that claim to be “low-cholesterol” are full of saturated fats that are terrible for your cholesterol level. Many foods that claim to be “low fat” still have plenty of fat or have small portion sizes.
10. Keep cut up fruits and vegetables in your refrigerator to make stir-fries, salads, and other healthy meals easier. If you can make low-fat alternatives easier to reach for than fast food, you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Keep low-fat yogurt and other low fat foods around for fast snacking, and you will reach for these foods rather than turning to high-fat, high-sodium “fast foods.”.
Research is providing good evidence that there several effective natural herbs and supplements to help lower LDL and raise HDL or “good” cholesterol. This research has been done in lab settings. If you visit a naturopath or health care practitioner who specializes in alternative medicines, you may be advised to try some of these treatments.
If you are worried about the side effects of pharmaceutical cholesterol-lowering drugs or testaments, you may wish to speak with your doctor about drug-free ways to lower cholesterol or you may wish to ask for a recommendation for a natural health practitioner. Considering alternative remedies gives those dealing with higher levels of cholesterol new options. It is especially good for those who do not react well to traditional pharmaceutical cholesterol-lowering medications.
About the Author
Janice Lockeby has published many articles about health issues. They have been about cancer, diabetes and high cholesterol. To find out many more easy ways to lower high cholesterol visit her at http://www.easylowercholestrol.com
diet to lower ldl
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