To get reliable, useful and well-presented information about this subject is not easy. That's why when I was lucky enough to find an experienced writer who knew a lot about it, I grabbed the chance to offer his content to you, my valued reader.
The result is this article and a few others like it. Read it, enjoy, and let me know what you think about it.
So you have high cholesterol and need to lower it? That's no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are 10 tips you can get started with today.
As with anything health related, diet and exercise are two crucial components. What you eat is critical to lowering your cholesterol levels, so that's what is included here.
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One thing you should
know is the
difference
between LDL and
HDL cholesterol.
Simply think of
HDL as "healthy"
and LDL as
"lousy". HDL can
actually help
remove
cholesterol from
your blood
vessels while LDL
allows it to
deposit inside
your artery
walls.
The good
news is that you
can change your
cholesterol for
the better. Here
is how to do just
that:
1. Have
a sandwich on
whole-wheat
bread. Or a pita
with some lean
turkey and lots
of fresh
vegetables. Skip
the hot dogs,
bologna, and
salami, and hold
the mayonaise.
All of those
items are highly
processed and
filled with fat
and
cholesterol.
2. Fish,
for example
salmon, is good.
Look for wild red
salmon varieties,
which are very
high in Omega-3
fatty acids;
'good' fat. Flax
seed is also a
good source of
Omega-3s.
3. Avoid
Trans fats. Not
only do they
raise the 'bad'
LDL cholesterol,
they can also
lower your HDL
levels. Stay away
from foods like
margarine,
shortening, and
processed foods
containing
partially
hydrogenated
soybean
oil.
4. Go
ahead, go nuts.
Yes literally!
Look for walnuts
mainly but also
try
almonds, macadamia
nuts, hazelnuts,
cashews, and pecans.
Nuts are high in
fat, but it's the good
kind. Also use natural
peanut butter instead
of the normal kind
which contains
unhealthy
trans-fats.
5. Limit
your desserts and
try eating only
the healthier
ones like angel
food cake, graham
crackers, jell-o,
and fat-free
frozen
yogurt.
6. Eat
foods that are
high in fibre.
Examples include
whole-wheat
bread, oatmeal,
fresh fruits,
vegetables,
beans, and some
cereals. Look for
the boxes that say "may help lower cholesterol".
7. Use your grill. If you are going to have steak or burgers, grill them at home and use lean meat. Doing so avoids the grease. Plus it's fun and the meat tastes great.
8. Find a new salad dressing. Most of them are full of trans-fats and cholesterol. Olive oil is good. Maybe add vinegar or lemon juice. Also, avoid the bacon bits, croutons, and egg yolks.
9. Go overboard on fresh fruits and vegetables. They contain no
cholesterol and they contain lots of nutrients like antioxidants. Here are some examples:
green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries and kiwi.
10. Avoid fast-food like french fried potatoes and anything else from the
deep fryer. Those foods will raise your cholesterol like crazy, so stay away from burger joints if you can.
11. Bonus tip: Use spices like pepper and oregano to add flavour to your dishes. They are healthy alternatives to other toppings like mayonaise.
Well, that was easy, wasn't it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time.
Whew! That was pretty comprehensive, wasn't it?
If you want to know more about the issues discussed in this article, please check out the other resources recommended on this site or contact us with specific questions and we'll try and answer them as completely as possible.
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