Home Remedies: How to Lower Bad Cholesterol
When you think of cholesterol, you might automatically think of it in a negative fashion. The truth is, our bodies need cholesterol because it helps transport fat through blood vessels and also functions in the construction of bodily tissues. That being said, a problem can and will occur if a person has too much cholesterol in his or her blood stream. Too much cholesterol can block blood flow to organs and as you can imagine, can cause major illnesses such as heart disease. The good news is, there are some great home remedies to lower cholesterol naturally.
Read on for some easy to follow tips on how to lower bad cholesterol at home!
Note: The information provided in this article should not and cannot be construed as medical device or as a substitute for real medical advice. Visit your healthcare provider regularly as he or she can efficiently and safely monitor your cholesterol levels.
Who Is At Risk for High Cholesterol?
High cholesterol can be occur in anyone. Men and women, age 45 or older at higher risk. People with family history of high cholesterol are also at a higher risk. Lastly, those who eat diets that are high in bad fat put themselves at a higher risk.
Luckily, there are many things you can do to actively promote good health in your arteries, regardless of your age or family history.
Quiz Yourself on Cholesterol!
Diet for High Cholesterol - Low Cholesterol Foods
Naturally, the more unhealthy foods we put into our bodies, the more our bodies will begin to develop adverse consequences. An example of this is, you guessed it - unhealthy, high cholesterol levels! Therefore, perhaps one of the most important things you can do to lower cholesterol is to follow a healthy, low-fat diet. Not only will your arteries thank you, so will your waistline. In addition, if you're overweight with high cholesterol, losing a few pounds is very beneficial!
List of Low Cholesterol Foods to Include In Your Diet -
- Fresh fruits with no sugar added
- Leafy, fresh vegetables (spinach, lettuce, escarole)
- Whole grains (brown rice, oatmeal, oat bran)
- Legumes (peas, beans)
- Potatoes & yams (no butter & salt!)
- Egg whites
List of High Cholesterol Foods to Avoid -
- Red meats
- Cream & butter
- High-fat cheeses
- Anything with saturated fat (most fast food items)
- Egg yolks
Other Tips Your Diet to Lower Cholesterol -
- Alcohol has been shown to raise your blood's cholesterol. Limit it!
- Aim to use monounsaturated oils (extra virgin olive oil) is the best
- Soybean and corn oil is chock full of saturated fat, which clogs your arteries.
Exercise to Lower Cholesterol Naturally
Another way to lower bad cholesterol levels is to become (more) active!
You don't have to run marathons to be healthy. Start off with just 20 minutes a day and increase until exercise becomes a important part of your life. Cleaning around the house, working in the garden or walking up and down the stairs a few times constitutes as exercies. Just get moving and you'll see a huge difference.
Remember - always consult with your physician before embarking on any exercise or weight loss regimen.
Exercise Articles to Get You Motivated!
- Walking for Weight Loss - Fun ideas to get you motivated to walk!
- How to Lose 5 Pounds - 3 part series (Setting goals, exercising & healthy eating strategies)
- Exercise Plan to Lose Weight - Get motivated!
Paster, M.D., Z.. (2003). Controlling Your Cholesterol. [Brochure].Oakstone Publishing.
Wikipedia,. (2010, Feb. 24 ). from http://en.wikipedia.org/wiki/Cholesterol
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