How to Lower Cholesterol Levels Naturally
- October 9, 2017
- Posted by: marlenedubois
- Category: CPR Training
Cardiovascular disease can be thought to be our number one killer, as just less than one million Americans die by heart disease each year.
Reducing cholesterol, specifically LDL (the “bad cholesterol” which forms plaque in our arteries which can then block blood flow to the brain & heart) can greatly aid one’s overall cardiovascular health.
High levels of cholesterol are the result of either overproduction of cholesterol by the liver, or more commonly a diet which includes too many animal products (both dairy as well as red meat).
So how can one go about lowering cholesterol levels safely?
Let’s first deal very briefly with non-dietary factors. These include getting some natural sunshine daily as well as maintaining a regular schedule of exercise of at least one half hour each day, doing activities such as walking, bike riding or swimming, to aid in strengthening your cardiovascular system. Also, if you are overweight or obese, you must lose those extra pounds. Even losing 10 pounds can result in a definite lowering of your cholesterol. As well, of course, smoking as well as alcohol consumption should be eliminated or at least minimized as much as possible. With regards to alcohol, men should restrict themselves to two drinks a day, as well as women just one.
More important perhaps can be adjusting your diet. Make sure you drink a minimum of six glasses of water each day. Reduce the quantity of animal as well as dairy foods you eat on a regular basis to no more than 10% of your calorie intake. Try to eat lean cuts of meat as well as skim milk. Some types of fish, including tuna, halibut as well as cod, contain a lot less cholesterol than red meat. various other fish products including salmon as well as mackerel have high levels of beneficial acids which can aid your cardiovascular functioning. Try to eat more foods containing dietary fiber, as well as fruits as well as vegetables (fresh) as well as stay away by hydrogenated oils as well as fried foods.
Let’s highlight some of the foods which may help alleviate high cholesterol levels. The fiber found in whole grains can aid in preventing the cholesterol in our foods by entering into our bloodstream. Select pastas as well as breads made by whole grains, as well as eat brown rather than white rice. Try to eat more soy, sprouts, seaweed as well as nuts too.
Vitamins B6, C as well as E have been cited as helpful. Some various other natural supplements which can aid in reducing cholesterol levels include garlic (raw), chromium, grape seed extract, soy, carnitine as well as pantothine. Some of these actually increase the amount of HDL (not bad cholesterol), which features a positive effect. Both plant sterols as well as Omega-3 fatty acids are also contributors to the health of your heart. Blueberries, too, are very useful in reducing cholesterol. You should also make the item a habit to drink every morning a glass of your favorite fruit juice with spirulina as well as soy protein mixed in.
While following the above guidelines on a daily basis should assist most people to lower their cholesterol to normal levels, some people may still need either a medication or a natural supplement. You should meet with your medical advisor if your high cholesterol levels are not being helped by dietary means as well as daily exercise.