Tuesday

5 Simple Ways To Lower Cholesterol


You can easily lower your bad cholesterol levels without drugs by following simple steps that will not only change your cholesterol levels, but also improve your health today and for the long haul.

We often use prescription drugs in hopes that they will miraculously cure our ailments. Cholesterol-lowering drugs do tend to work, but there are short and long term side effects to consider such as: drug dependency, tangential organ damage, and possible fatal consequences.


Even more dangerous than the side effects of prescription drugs to lower cholesterol is not getting cholesterol under control.


Eventually, high cholesterol can lead to severe damage to the heart and arteries, not the least of which are atherosclerosis (hardening of the arteries), stroke or cardiac arrest. 


I have listed 5 simple ways you can realistically lower your cholesterol without prescription medication.




Eat healthier. 

Simple and to the point. Your diet has such a significant impact on lowering cholesterol that it should be the number one factor you look at in determining if your high cholesterol is hereditary or a matter of dietary choices.  A low fat and low cholesterol diet is the first step toward lowering cholesterol. Cut out the fatty foods like potato chips, butter, french fries, high fat meats, etc. Most of the time fat cravings occur due to your body wanting certain nutrients that you may have missed in your previous meal(s). The fatty food may contain trace amounts of the required nutrient and therefore instead of seeking the correct food we will consume a less healthy alternative. If you can't get the foods needed for your nutrition craving, supplements may help.  


Exercise.  
Photo Credit: gymflow100.com

Improving cardiovascular health is a step toward reversing the effects of high cholesterol.  Exercise by itself does not directly lower cholesterol, but will strengthen the heart and entire circulatory system. Burning fat and building muscle can create an internal defense against the effects of a sedentary lifestyle like higher cholesterol. Your blood flow during a moderate exercise session can greatly reduce your LDL (bad cholesterol) and increase your HDL (good cholesterol) levels.  



Quit smoking

Smoking can cause plaque build up in the arteries.  When plaque blocks the flow of blood to the heart, the muscle has to work harder to get oxygen.  This can lead to a heart attack.  If the arteries get completely blocked with plaque from high cholesterol then a stroke can occur. Many people feel that the nicotine in cigarettes helps them to "take off the edge" when in actuality, it can take off the years...


Photo Credit: ivstatic.com


Kurt M says: "Relax." 



Chronic stress can affect cholesterol levels. If you are constantly stressed and eating a low cholesterol diet, you may not see any improvement in cholesterol readings until you learn to relieve stress. Take a moment in your day, go someplace safe and quiet and take 10 breaths (6 short and 4 long) and inhale deeply in between breathings three to five times in one minute. Do this at least once a day for two weeks and check your stress levels. You may be surprised at how this can improve your health.



Talk to your doctor. 

Fortunately, not all physicians are prescription hacks. Over the past ten or so years more doctors have been utilizing the holistic approach to treating diseases. Many are starting to understand that you need to create a diet and exercise plan as a first step toward lowering cholesterol. It's always important to ask your doctor if your decision to follow a specific diet or exercise plan is right for you. You can lower your cholesterol with diet and exercise, and under the care of your doctor, see about removing drugs from the process.




These simple steps can go a long way toward adding years to your life and life to your years. 


What are some of the steps you take to control your cholesterol levels? Let us know in the comments below!



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