Ten Ways To Lower Bad Cholesterol
- 10 WAYS TO LOWER CHOLESTEROL
There are two kinds of cholesterol namely HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is considered as good cholesterol while LDL is considered as bad cholesterol. HDL removes bad cholesterol from the arterial lining which can build up to form plaques that cause heart ailments.
High LDL cholesterol is one of the primary causes of heart diseases. High LDL cholesterol levels in the body may eventually lead to formation of plaque in the coronary arteries, which can block blood flow to the heart or hinder blood flow to the brain causing a stroke.
It was discovered that high cholesterol levels are usually easily managed with diet and lifestyle changes. The following are some ways to maintain a healty cholesterol level in the body.
- (1) Decrease intake of saturated fats
Saturated fats are primarily found in animal products. Foods high in saturated fats includes food found at a fastfood restaurant such as hambugers, fried chicken strips, fish fillet, etc.
Dairy products such as cheese, yogurt, whole milk, ice cream, butter, commercial fried foods and processed foods such as cookies, cakes, pies, pastries, doughnuts, crackers and chocolate are typically high in saturated fats.
Saturated fats are also found in cured meat such as bacon, sausage, ham, hotdogs, cold cuts, bologna. Duck and goose meat, some vegetable oils such as coconut oil and palm oil are also high in saturated fats.
- (2) Bake, grill or broil your meat rather than fry it. Instead of cold cuts such as bologna, salami, hotdogs, choose chicken or turkey with the skin removed, fish or very lean cuts of red meat.
- (3) Stop taking hydrogenated fats
The process known as hydrogenation changes liquid vegetable oils into solid fat like margarine. This process alters the chemical structure of the fat to the unnatural "trans fatty acid". This trans fatty acid raises LDL or bad cholesterol and lowers HDL or good cholesterol levels. Hydrogenated fats are present in margarines, shortenings and most commercial peanut butter. Commercial shortenings are containd in processed foods including cakes and their icings, pies, cookies, pastries, baked goods,breads, crackers, candy,non-dairy creams and many fried foods.
- (4) Limit intake of eggs and processed carbohydrates
The yolk of an average egg contains 213 mg of cholesterol which is very close to the daily intake limit of 300mg of cholesterol per day.
Processed carbohydrates elevates insulin levels in the body. The body responds to elevated insulin levels by overproducing cholesterol thus increasing the cholesterol level in the body.
- (5) Lower intake of organ meat
Organ meats such as brains, livers, kidneys, gizzards,giblets, and sweetbreads from animals are very high in cholesterol.
- (6) Add more soluble fiber to your diet.
Foods high in soluble fiber are essential in lowering cholesterol levels. Foods high in soluble fiber include beans, peas, lentils, ground flaxseed,psylliumhusks and cereals such as oat bran, rice bran, and oatmeal. Fruits including apples, grapefruit, and strawberries and vegetables rich in pectin such as carrots, cabbage, beans, artichokes, brussel sprouts, and peas are high in soluble fiber.
- (7) Consume foods high in monounsaturated fats
Taking in foods that are high in monounsaturated fats is a good way of lowering cholesterol level. Olive oil is rich in monounsaturated fats. Olive
Oil has been observed helpful in decreasing LDL level and increasing HDL.
Almonds and macademia nuts are also high in monounsaturated fats.Another good food which contains monounsaturated fats and very helpful in lowering bad cholesterol is avocado.
- (8) Start taking soy protein
Studies show that a total daily intake of 25 grams of soy protein significantly lower LDL cholesterol levels.
- (9) Take some red wine
Red wine contains resveratrol, a substance found in grapes which has been proven to increase good cholesterol.
(10 ) Do aerobics and sports
Aerobic exercises help lower the levels of bad cholesterol in your body. These activities include brisk walking, jogging, aerobic dancing, cycling, swimming, skating Sports such as tennis and basketball are also helpful in lowering cholesterol.
SOURCE : The Bible Cure for High Cholesterol
By Dr. Don Colbert
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