There are literally hundreds of ways to bring your cholesterol down and I could write several novels about it.
That, of course is not the purpose of this article. I'm going to show you how to do it using food. As with most things health-related, eating right and working out are the two fundamental elements.
Another thing you should be aware of is the distinction between LDL and HDL cholesterol.
In simple terms think of HDL as "good" or "healthy" and LDL as "bad" or "unhealthy" HDL can in fact carry bad cholesterol away from your blood vessels while LDL helps it to deposit inside your artery arteries.
Your diet is very important to controlling your bad cholesterol levels. Exercise is a very pivotal part of achieving lower cholesterol, but if you want long term results, you need to make sure your diet is in shape as well as your body.
The best news is the fact that you actually can change your cholesterol for the better.
The following list shows how to easily achieve this:
1. Have a lean turkey sandwich on washed kale leaf, pita or some other flat bread with and an ample amount of fresh vegetables. Use mustard or a veggie-based low-fat sandwich spread. Ignore the bologna, and salami, and by all means skip the mayo.
2. Seafood, like salmon, is good. Opt for wild red salmon varieties, which happen to be extremely high in Omega-3 fatty acids. Additionally, flax seed is an excellent source of Omega-3s.
3. Stay away from trans fats! Not only do they increase the unhealthy LDL cholesterol, they could additionally reduce your HDL levels! Avoid food products like margarine, shortening, as well as commercially-processed foods containing partially hydrogenated soybean oil.
4. Go ahead, go nuts! Shop for walnuts mainly as well as almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it's the beneficial variety. In addition, use all natural peanut butter in lieu of the standard type which contains unhealthy trans fats.
5. Minimize desserts and try to eat only the much healthier ones like angel food cake, graham crackers or fresh fruit.
6. Eat foods which happen to be loaded with dietary fiber. Some examples include whole wheat bread , oatmeal, fresh fruits, vegetables, legumes, as well as some cereals.
7. Make use of the barbeque grill. If you are going to have steak or just burgers, grill them at home and use lean meat. This practice eliminates the grease, is fun, and the meat tastes wonderful.
8. Discover a different type of salad dressing. A lot of store-bought dressings are packed with trans fats and cholesterol.Extra virgin olive oil is good. Try adding vinegar or lemon juice to it for a light acidic note. Also, skip the bacon bits, croutons, and egg yolks.
9. Get a little obsessive about vegetables and fruits. They include virtually no cholesterol and they have lots of vitamins and minerals like anti-oxidants.
Listed below are a few examples :
10. Steer clear of take-out food like french fries and everything else from the deep fryer. Those foods will elevate your cholesterol like crazy, so keep away from the burger joints whenever you can.
|Apples, Oranges, & Kiwi|
11. Extra tip: Use spices such as pepper and oregano to add personality to your meals. These are a nutritious replacement for other toppings like mayo.
That wasn't too hard, was it ?
Just a couple changes and frequent exercise like walking, running, playing b-ball. You're going to have lower cholesterol levels right away!
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