Has your doctor advised
you to reduce your
cholesterol level? That
is no surprise
considering how many
people have high
cholesterol these days.
To help lower your
cholesterol, here are 10
simple tips you can use
live a healthier life.
For most health related
issues, diet and
exercise are two of the
most crucial components.
What you eat is critical
to lowering your
cholesterol levels, so
let's focus on that for
now.
One thing you should
know is the difference
between LDL and HDL
cholesterol. Simply
think of HDL as
"healthy" and LDL as
"lousy." HDL actually
helps carry cholesterol
out of your blood
vessels while LDL allows
it to deposit inside
your artery walls.
The good news is that
you can change your
cholesterol largely by
changing your eating
habits. Let's take a
look at some of the tips
you can start applying
today:
1. Have a nice
sandwich on whole wheat
bread or a pita with
some lean turkey and
lots of fresh veggies
such as lettuce and
tomatoes. Skip the hot
dogs, bologna, and
salami, and hold the
mayo. All of those
things are processed
foods that are filled
with fat and
cholesterol.
2. Fish such as
salmon is good. Look for
wild red salmon
varieties, which are
very high in Omega-3
fatty acids (good fat.)
Also, flax seed is a
good source of Omega-3s.
3. Avoid trans
fats! Not only do they
raise the lousy LDL
cholesterol, they can
also lower your HDL
levels! Stay away from
foods like margarine,
shortening, and
processed foods
containing partially
hydrogenated soybean
oil. Most products you
find in the grocery
stores should have the
amount of trans fats
indicated on the
nutritional information.
4. Nuts are good
for you. Look for
walnuts mainly but also
try almonds, macadamia
nuts, 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. Cut down on
the sweets (desserts)
and try to eat only the
healthier ones like
angel food cake, graham
crackers, Jell-O, and
fat-free frozen yogurt.
6. Eat foods that
are high in fiber. For
instance, whole wheat
bread, oatmeal, fruits,
vegetables, beans, and
some cereals are good.
(Look for the boxes that
say "may help lower
cholesterol.")
7. Use the grill
instead of the deep
fryer. If you're going
to have steak or
burgers, grill them at
home and use lean meat.
This practice avoids the
grease, is fun, and the
meat tastes great.
8. Watch your
salad dressing. Most of
them are full of trans
fats and cholesterol.
Olive oil is good, and
maybe add vinegar or
lemon juice. Also, skip
the bacon bits,
croutons, and egg yolks.
9. Go overboard
on fruits and
vegetables. They contain
no cholesterol and they
have 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 fries
and anything else from
the deep fryer. Those
foods will quickly raise
your cholesterol so keep
away from the burger
joints if you can.
These are some simple
tips to keep in mind
that can go a long way
in improving your
health. Also remember to
get plenty of exercise
like walking, jogging,
swimming, or playing
sports. You will have
lower cholesterol in no
time and your heart will
thank you for it.
For more information on
how to reduce your
cholesterol visit:
http://www.aboutcholestrol.com.
