Natural Ways to Reduce Cholesterol

Cholesterol is just one of substances that the body can make on its own. Unfortunately, eating food that is high in oil and saturated fats creates an imbalance. If precautions are not taken now, the chances of a heart attack and other cardiovascular diseases get higher as the person ages.

Cholesterol is classified into two. The first is called LDL or low-density lipoprotein. This is better known as bad cholesterol and having too much of it can cause problems in the health of an individual.

It is a good thing that the body can counter this with HDL or high-density lipoprotein, which is called good cholesterol. There must a balance between the two so that the heart, blood circulation and all the other systems are working.

The only way for the patient to know the levels in the body is through a blood test. Those who fall within 4.4 to 7.1 have a small chance of experiencing a heart attack. Any figure above that is bad and anything below means the risk are much lower.

The natural way to reduce cholesterol will be to do something physical everyday. A person can do brisk walking every other day while those in between can be working up some sweat in the gym while working on the weight machines.

Studies have shown that getting those muscles to work is much better and safer than taking prescription drugs that are known to have certain side effects when it is taken. The same goes for the use of food supplements since the human body needs exercise to keep in functioning.

Another natural way will be to eat right. This may mean changing one’s eating habits but the long terms effects are rewarding. The individual will have to cut down on red meat, other oily foods and junk food. This includes bread, cake, candy bars, cookies, French fries and potato chips.

Changing the way food is cooked is also another way to reduce cholesterol naturally. Instead of frying, the person can try steaming, boiling or the quick way of throwing it in the microwave.

There was a time that doctors encourage children and adults to drink milk. Though this can help strengthen the bones as one ages, this too is has certain ingredients that are not safe. This should be changed for soy or non-fat milk that may taste a little different but is much healthier than the old one.

It is strongly encouraged to drink lots of water and natural fruit juice since it also has the properties that can reduce cholesterol just like eating it before it is mixed using the blender.

Unsweetened tea is also safe to drink. It may taste different so mixing a sachet of Equal or Nutrasweet can add some flavoring.

Watching the food and drinks being consumed is the best way to watch the cholesterol levels and improve the overall health of the person. The first blood test may show disturbing numbers but by exercising and going on a diet, there will be some improvements.

It does not cost much to live a healthier lifestyle if only one tries. This just proves that lowering the cholesterol can be done which is much better than ending up in the hospital with complications that will either mean the life or death of the patient.

Proper diet food

Learning the proper diet to lower cholesterol

Cholesterol is one of the major substances that cause heart attacks, high blood cholesterol levels, and weight problems. Despite its “bad guy image,” this waxy, fat-like substances made in the body by the person’s own liver serves a number of vital functions unknown to many.

Basically, there are two types of cholesterol: the Low-Density Lipoprotein (LDL) and the High-Density Lipoprotein (HDL). The former refers to the bad type of cholesterol that is known to clog the person’s blood vessels, thus, increasing the risk for a heart attack or a heart disease. Studies show that a diet that is high in saturated fat is a main dietary cause of a raised LDL cholesterol level. The latter, on the other hand, is the good type of cholesterol that helps clear LDL cholesterol out of the blood stream, thus, reducing the risk for any heart illness. Researches have shown that a diet rich in fruit and vegetables along with average levels of omega-3 from fish oil greatly helps raise HDL cholesterol levels.

Although diet is the major reason for having high cholesterol levels, experts agree that factors such as genetics, lack of exercise or regular physical activity, obesity, unhealthy lifestyle such as excessive drinking and smoking, hormones, and varying high and low cholesterol levels can trigger the sudden increase of cholesterol levels in the body.

GETTING STARTED

Indeed, cholesterol is a growing problem in the health of many people in the world. Experts say that people over 20 years of age should be more concerned about their cholesterol levels; thus, they should start doing everything they can to lower LDL cholesterol. Although it is quite hard to stick to the needed requirements and regiments to combat the growing problem, experts say that it can be controlled with the proper diet to lower cholesterol.

Studies show that a good diet to lower cholesterol can reduce a person’s risk for heart diseases while getting rid of bad fats because this diet to emphasizes on eating heart-healthy foods. But, aside from using the proper and proven low cholesterol diets available today, the most important thing is that knowing and taking in the right foods and effective cholesterol formulas to assist in lowering cholesterol levels.

Experts say that a diet to lower cholesterol includes good foods like grains—especially whole grain products and cereals—fish rich in omega3 such as salmon and tune, a variety of fruits and leafy vegetables, nuts, juices, and the like. Here are other effective means of lowering cholesterol level through diet:

1. Make sure that you visit your attending physician first before trying out any low cholesterol diets so he/she could administer the proper examinations and access your general health status.

2. You can lower your cholesterol levels by replacing saturated fat with polyunsaturated fat in meat, chicken, and whole milk products.

3. Refrain from eating refined carbohydrates contained by bakery products, pastas, and sugary or sugar-added foods.

4. When eating out, makes sure that you ask the waiter to make serving substitutions like steamed or boiled food preparations. If possible, also pick lean meat, fish, or skinless chicken that is broiled, baked, grilled, steamed, or poached instead of being fried and ask for lots of vegetable side dishes and fresh fruit desserts.

5. Cutting down on eggs, margarine, or butter out of your daily diet.

6. Use natural-based oils such as vegetable, corn, and olive oils when cooking instead of the usual cooking oil.

7. Load up on a lot of garlic when you’re preparing dishes because it contains substances that help lower HDL cholesterol.

8. Take in high quality daily vitamin mineral supplements like Vitamin E to improve blood circulation, and Vitamin C and vitamin B3 to lower your high cholesterol levels.

How to lower your cholesterol

Experts say that people who are over 20 years of age should pay more attention to their cholesterol level and advise them to do everything they can to lower their levels of “bad” cholesterol. Despite the so many claims that you can lower your cholesterol level through low cholesterol diet plans, lifestyle changes, and monitored medication, more and more people who suffer from this condition still fail to lower their cholesterol level.

Although it is sometimes hard to stick with the needed requirements to be able to lower your cholesterol levels, it is still possible to get the result that you want by following these easy ways to lower to cholesterol:

1. Make sure you know where you stand by getting your levels checked regularly. Visiting your doctor and getting your cholesterol levels checked regularly is very important to achieving optimum health for good. Since high cholesterol is related to cardiovascular disease, make sure that you know your numbers so you can rearrange your diet and change lifestyle habits as well. Knowing your cholesterol level will also help you decide what kind of diet plan you should follow and if you need medication and treatment already. Knowing your starting point will also help you monitor your progress toward healthy cholesterol levels. If you know your exact cholesterol status then you can also do something to combat it by learning to quit cigarette smoking and excessive eating of high cholesterol foods.

2. Understanding the basics and learning everything you can about the condition. If you have been diagnosed with high cholesterol levels, the first thing to do is to understand the situation fully and acquire more information about the condition. By conducting your own personal research on the condition will also make you knowledgeable about initial lifestyle changes you can do to lessen the problem and you will also have an idea what other treatments options available. Knowing everything about cholesterol, its types, kinds, and health risks will also make you understand that the case is not really hopeless if you are in the right track.

Finding and getting more information about the condition will also make you realize that there are so many things that you can do. You can get more information from a registered dietician, local centers for nutrition, local hospital or public health department, and from a consultation with your attending physician or health care provider.

3. Watch your weight and get rid of extra pounds if needed. Monitoring your weight is one of the best ways to combat high levels of cholesterol. If you think you are overweight for your age and height, then you should be contemplating on slimming down to be able to decrease your high cholesterol level. Since being overweight disrupts a person’s normal metabolism of dietary fat, experts say that people who weight more than they should shout start planning on a healthy lifestyle and diet to lose weight safely.

But, before having a drastic change in your diet and lifestyle, make sure that you visit your doctor first to access your overall health. Doing this may prevent further damage especially if you have to undergo certain medications.

4. Get physical, do regular physical activities and exercises more often. The wonders of exercise are indeed very essential in lowering high cholesterol levels. Doing regular physical activities can also help raise the good cholesterol levels and lose weight as well. There’s really no need for high-intensity workouts, regular brisk walking or jogging can help the body boost HDL cholesterol and also beneficial for the heart.

5. Make a commitment and stick to that commitment. The best way to lower cholesterol levels is to be able to develop the discipline to stick to your goal. You can also lower your cholesterol level by acquainting yourself what are the good and the bad fat and its sources, by discovering the wonders of fiber in cutting down cholesterol, by taking in good multivitamins, by freeing yourself from lots of stress, and by exploring and considering treatment options when all else fails.

What to eat to lower cholesterol

High cholesterol levels are slowly killing off the population. The increasing prevalence and risk of hypertension and heart disease in Americans are ringing the alarm bells in the country's health sector. Health officials are desperately trying to find ways to combat the rise and make people aware of the eating lifestyle and exercise lifestyle that they are imbibing.

The truth about cholesterol

Although cholesterol is mainly the culprit in the increase in high blood pressure in the body, not all cholesterol that we take in is essentially bad. In fact, small amounts of cholesterol is being used by the body in the production of bile salts and in the transformation of Vitamin D. Cholesterol also plays a role in the balancing of hormones especially in women.

There are two kinds of cholesterol, the good and the bad as the lay people will like to clal them. The bad cholesterol or the LDL is the kind that is often found in saturated fats and trans fatty acids. These are taken into the body through foods that are pre-packed and prepared such as potato chips, canned goods, etc.
LDL cholesterol adheres to the walls of the arteries. High levels of LDL can form plaques in the arterial walls that may eventually cause clogging in the passageway of the blood. This slows down the blood flow, which in turn makes it hard for the heart to pump. This scenario describes the initial stages of hypertension and coronary heart problems.

What to eat

The good cholesterol HDL on the other hand lower the levels of LDL in the body by helping transport the LDL to the liver where it is excreted. HDL cholesterol can be found in fishes as well as in nuts.

Other foods that can lower the cholesterol levels are fruits and vegetables. These foods do not contain that much cholesterol so whatever you have, you will not be adding to its levels.

Another great thing about veggies and fruits is the fact that they are great sources of fibers that the body also need to combat the increase in LDL cholesterol. Berries, fruits that are citrus and carrots are just some of the fruits that you can count on.

Another food that can dramatically reduce the levels of cholesterol in the body is the soya. Fiber-rich food, soya as well as almonds and plant sterols figure in a landmark study conducted by University of Toronto that reduced the cholesterol levels of the participants by as much as 20 percent. Eating oats, olive oil and barley are also great ways to lower LDL.

Another great source of cholesterol are foods that are really oily. To lower one's LDL, one must consciously avoid foods that are deep-fried. If you have to eat fried foods, make sure that the oil that you use is made out of vegetable.

Never use butter as this is rich in saturated fats. Instead, use margarine as a substitute. Try to also steam, braise, boil or bake your food. You will find that they are tastier and healthier.

Not just the food

There are many factors that contribute to the rise of cholesterol levels in the body. In addition to one's eating lifestyle, there is the age, the gender, the family history and of course the amount of physical activity that the person does.

Exercise is fairly important in keeping LDL cholesterol at bay. What is more, it strengthens the body's resistance as well as improves blood circulation.