Natural Ways To Lower Cholesterol.
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If you want to lower and maintain your cholesterol level, the best thing for you to do is to turn to a natural diet. It’s simple, convenient and best of all, available in large quantities.
No medications can do a greater job then treating your high cholesterol naturally. If you are one of those fortunate people who do not possess cholesterol worries, you may wish to take steps to maintain it that way! What can you do to help your cholesterol levels?
By simply reducing the amount of processed foods in your diet, you can significantly lower your blood cholesterol levels and reduce the risk of heart diseases. Here are some of the sources of natural foods to add to your diet and help lower your cholesterol:
Here is a small list of things that can be done:
Purchase the leanest cuts of meat you can come across. Regularly replace poultry (without the skin) and also fish for red meat. Change over to low fat cottage cheese and yogurt, reduced fat hard cheeses and also skim or 1 percent milk. Consume no more then four egg yolks during a week.
Fiber. Some of the best sources of fiber are found in whole grains, cereals and oatmeal. For a natural diet, choose unprocessed grains and wheat bran for more roughage and high fiber content. Fiber is effective in lowering cholesterol levels and keeping your intestines from absorbing too much fat and sugar.
Normal bodies adjust to increased intake by cutting back on regular product. On the other hand, since one third of people are cholesterol responders their blood cholesterol does go up when they consume cholesterol.
You need to use low fat cooking methods to stop the cholesterol from coming back in to your diet. Use fat-free marinades with liquids like wine, tomato or lemon juice.
How much to get: a cup of natural fiber is enough to help lower your cholesterol level by about 5%. Go for cereals that contain oats, psyllium, flaxseed or whole grains.
Eat vegetables and complex carbohydrates lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. You can lower your LDL levels and raise your HDL levels just by losing some weight. Eat less fatty foods and more fruits, vegetables, grains and beans and it is a good bet that you will gradually drop the pounds.
Soy is another food product that can be easily integrated into your daily diet to lower your cholesterol. While some soy products undergo processing, they retain the healthful qualities that make soy a favorite among heart-watchers.
Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet.
Supposedly some of the non-alcoholic ingredients in red wine raises hdl and suppresses the body from producing ldl.
The reason is probably because of naturally-occurring compounds known as isoflavones, which have been shown to regulate the levels of cholesterol in the body. A study conducted in 1998 showed that isoflavones helped lower cholesterol levels from 5% to 10%.
The ldl lowering effect of red wine and grape juice comes from a compound that grapes produce normally to resist mold. Tobacco smoke is actually more damaging to the heart than the lungs. Not only does it reduce the amount of oxygen the heart receives, it also actually damages the cells of the heart, rendering them less able to produce energy and thereby weakening the heart.
How much to get: a natural diet to lower cholesterol should contain at least 25g of soy protein daily. Soy protein can be found in soy milk, tofu, tempeh and soy meat substitutes.
Exercise regularly. There is good evidence that suggests exercise can lower ldl cholesterol and boost hdl cholesterol. Both aerobic exercise such as jogging, swimming, walking, bicycling and cross country skiing and also strength training like lifting weights or using weight machines all promote the improvement of cholesterol levels.
Fish contain a type of good fat known as Omega-3 fatty acids. These keep the blood from clotting, making sure that blood flow is smooth and healthy. Omega-3s are also known for keeping blood fat levels low… [read more]
An analysis of 11 studies on weight training showed that this exercise lowered ldl by 13 percent and raised hdl by 5 percent. If you lift weights, use light to moderate weights and do many repetitions.
Source: www.normal-cholesterol.com
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