Lower Cholesterol Levels Without Medication- 15 Tips

Friday, February 11, 2011

Cholesterol can give us pretty hard time when it gets too severe. You know what I mean. Here's how to lower your cholesterol and avoid heart disease without medication, the natural way. Source from WebMD.

Lower saturated fat, raise up the HDL (High-density lipoprotein) cholesterol. Lower your saturated fat consumption as saturated fat and cholesterol raise the LDL (Low-density lipoprotein) cholesterol level that can cause plaque to build up in your arteries. HDL cholesterol on the other hand, helps to clear the LDL cholesterol.

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

Eat hand-sized meals.

Palm of your hand= one serving of meat or fish.
Your fist= One serving of fresh fruit
Cupped hand= One serving of cooked vegetables, rice or pasta.

Pretty simple right? Follow it then. =)

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

Eat healthy foods. Load up your plate with fruits and veggies- 5 to 9 servings per day. This will make you chow down the meat lesser and get antioxidants at the same time. You'll lower your LDL cholesterol, lower your blood pressure and of course, get slim at the same time! =D

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

Eat fish. Fish is low in saturated fat and high in the healthy omega-3 fatty acids that can lower levels of trigylcerides (a type of fat in the blood) and lower cholesterol by slowing the plaque in arteries. Recommendations are fatty fishes such as salmon, tuna, trout and sardines.

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

Eat whole grains. It's best to eat this for breakfast as you will feel full for longer time as they contain fiber and complex carbohydrates. They also help to reduce the LDL cholesterol and is the key for you to lose weight as you will eat lesser. Recommendations are wild rice, popcorn, brown rice, barley and whole-wheat flour.

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

Go nuts!. Haha! I mean nuts like almonds. Nuts are high in monosaturated fat that lowers LDL cholesterol and leaves HDL cholesterol intact. One study showed that those who eat one ounce of nuts a day have lower risk of heart disease. But don't think you can binge on nuts now, because they're high in fat and calories! So only eat a handful a day. And eat them raw, not covered in chocolate or sugar. That would be another different story. =)

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

We all need around 35% to 35% of fat daily. But the type of fat you should eat is the unsaturated fats as they help lower the LDL cholesterol level and raise HLD cholesterol level. Unsaturated fat, is a good fat but that doesn't mean that you can eat them a lot at one time. Always eat in moderation. You can find this good fat in canola, olive and safflower oils.

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

Exercise. I bet you 100% nobody can ever get healthy without exercising, ever. Exercising helps you lower the LDL cholesterol and raise HDL cholesterol too. IT also gets you fit, maintains your ideal weight. You don't have to bust your bum at the gym for 5-8 hours like Britney Spears or Madonna does, just devote 30 minutes everyday to do something, even walking, and do it religiously everyday and it's better to gradually increase intensity of your exercise.

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

How do you like your food? Healthy choices would be broiled, baked, steamed or grilled- not fried.

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

Check your labels. Look at nutrition labels, even at those suppose-to-be-healthy juices or that wholegrain carrot muffin you love. Check the serving sizes, the healthy ingredients should be the first on the list and watch out for saturated fat.

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

Don't stress don't stress don't stress...just turn to the left left left... There's a reason why Jesse McCartney sings that song. It's not good to stress out! Stress can raise blood pressure and research shows that it can increase cholesterol levels too.

lower cholesterol levels without medication by eating healthy food like fruits and vegetables and whole grains and nuts

Start losing weight. Being obese increases the risk of high cholesterol, high blood pressure and type 2 diabetes. Losing weight, especially the belly fat that we all love to get rid off, is linked to hardening of the arteries- helps raise HDL cholesterol and reduce LDL cholesterol.







Shine on,
Del

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