12 Foods That Lower Cholesterol Naturally Just as too much LDL production is bad for the body in the same way lowlevels of HDL also known as “good” cholesterol is also not good for your body. Your aim should be to decrease the LDL levels and increase the HDL levels. It is also said that it is easier to push LDL levels down than to raise HDL levels up. HDL levels equal to 60 mg/dL or above are considered to be heart protecting. By making some lifestyle and dietary modifications you can reduce bad cholesterol levels and at the same time you can increase your good cholesterol levels in the body. Here are some measures you can take. Diet A well-balanced diet containing lots offruits, vegetables, whole grains, legumes and fish is essential for maintaining low cholesterol levels. Avoid meat and dairy products. You can also follow the DASH diet plan also known as Dietary Approaches to Stop Hypertension diet. Dean Ornish, the founder of the Preventive Medicine Research Institute in Sausalito, California claims that diet, stress reduction and exercise can lower LDL by 40% and also helps to remove plaque from the arteries. Here is a list of some foods that are particularly effective in lowering LDL levels. They are salmon, avocados, nuts, garlic, olive oil, spinach, green tea, dark chocolate, beans and oats. These, and more, eating strategies can help lower "bad guy" LDL cholesterol, maintain "good guy" HDL cholesterol, and help you reduce your risk of heart attack and stroke. Eat your way to a healthy heart with these delicious superfoods 1. Oats 2. Red wine 3. Salmon & fatty fish 4. Nuts 5. Beans 6. Tea 7. Chocolate 8. Margarine 9. Spinach 10. Avocado 11. Garlic 12. Olive oil How You can Lower Your Cholesterol Naturally 1.Lose Weight By losing your weight up to 10% or more you can get rid of high levels of LDL. You can achieve this goal by making some dietary changes and taking exercise regularly. Keep in mind, the trick is not only to lose the weight but also to maintain it. 2.Avoid Saturated fats Saturated fats are one of the major diet-linked causes of high levels of LDL. These fats are usually obtained from pork, poultry, beef, lamb, milk, cream and butter. You can also find them in coconut oil, palm oil and cocoa butter. Limit the consumption of these foods to decrease the levels of bad cholesterol. 3.Limit Trans Fats Your diet shouldn’t consist of calories from trans fats more than 1% in a day.You can find trans fats in processed foods, animal products, hydrogenatedmargarine, cooking oils and shortening. Trans fats lower HDL and increase LDL levels. According to American Heart Association, 75% of the trans fats in American diet comes from partially hydrogenated vegetable oils. 4.Quit Smoking Smoking may stop you from reaching your healthful goals of low LDL. It is also known for decreasing HDL levels. So to reach your desired cholesterol goals quit smoking. 5.Exercise Taking regular exercise can lower the levels of LDL and increase HDL levels. Taking aerobic exercise for 30 minutes, every 5 days a week can increase HDL levels by 5 to 10%. 6.Supplements Supplements containing soluble fiber and plant sterols can prove to be effective for lowering the LDL levels. You may find these supplements at health food stores. Plant sterols are also found in fortified foods such as rice milk, orange juice and margarine and can reduce LDL levels by 15%. Youcan find soluble fibers in some natural foods such as nuts, flax seeds, oats and pshyllium husk or in dietary supplements like Metamucil. These food supplements along with healthy diet and regular exercise can reduce bad cholesterol levels by 20 to 40% MUST SHARE PLEASE
Posted on: Fri, 12 Jul 2013 06:55:48 +0000
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