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Ten Ways To Lower Bad Cholesterol

Updated on February 6, 2008


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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    • cristina327 profile image

      Maria Cristina Aquino Santander 5 years ago from Manila

      Thank you Wayne Brown for appreciating this hub. Remain blessed always.

    • Wayne Brown profile image

      Wayne Brown 5 years ago from Texas

      Good article! I have also found Red Rice Yeast Extract to be effective. I use it and had lowered by levels by 20 to 30 points over time with no apparent side effects. Thanks for sharing. ~WB

    • cristina327 profile image

      Maria Cristina Aquino Santander 6 years ago from Manila

      Hi rebeccamealey thank you once again for dropping by and appreciating this hub. Your visit and comments are greatly appreciated. May you be blessed always. Best regards.

    • rebeccamealey profile image

      Rebecca Mealey 6 years ago from Northeastern Georgia, USA

      I have a cholesterol problem so I a always looking for ways to lower it. Good job! Thanks for reminding me of what I SHOULD and should not be doing!

    • profile image

      ruth e. aquino 7 years ago

      this is good is helpful to many health conscious people that will make their bodies free from bad effects of LDL.keep posting..many thanks

    • profile image

      peacefulparadox 8 years ago

      Yes, avocados are great a lowering cholesterol. It contains beta-sitosterol which lower blood cholesterol levels by inhibiting cholesterol absorption from the intestine. Yes, avocados are a bit fatty. But they are mainly monounsaturated fats, which actually helps your cholesterol numbers.

    • JPSO138 profile image

      JPSO138 8 years ago from Cebu, Philippines, International

      It is really important to contorl the intake of bad cholesterol considering that it is one of the risk factors for heart disease. Keep those hubs coming.

    • Melody Lagrimas profile image

      Melody Lagrimas 8 years ago from Philippines

      Great info here, thanks...please visit my hubs too, thanks.

    • profile image

      how to increase vertical 9 years ago

      Great Hub regarding each one's health.. Thanks for the real good advice...

    • drpastorcarlotta profile image

      Pastor Dr. Carlotta Boles 9 years ago from BREAKOUT MINISTRIES, INC. KC


    • cristina327 profile image

      Maria Cristina Aquino Santander 10 years ago from Manila

      Thanks siddhinfo and best regards.

    • siddhinfo profile image

      Shrihari Sawant 10 years ago from Goa (India)

      Nice hub I liked it

    • cristina327 profile image

      Maria Cristina Aquino Santander 10 years ago from Manila

      Your welcome Kenny. Best Regards.

    • Kenny Wordsmith profile image

      Ashok Rajagopalan 10 years ago from Chennai

      Thanks, I discovered where I was going wrong and where I was eating right!

    • cristina327 profile image

      Maria Cristina Aquino Santander 10 years ago from Manila

      Thanks Aman.

    • profile image

      Aman 10 years ago

      I really liked the Hub.gr8.keep writing.