Reduce Your Cholesterol Naturally

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Article Title: Reduce Your Cholesterol Naturally

Author: Ken Shorey

Word Count: 1091

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What can you do to improve your cholesterol levels? Here’s a

quick list to get you started.

* Reduce fat in your diet

Buy the leanest cuts of meat you can find. Regularly substitute

poultry (without the skin) and fish for red meat. Both are lower

in saturated fat. Switch to low fat cottage cheese and yogurt,

reduced fat hard cheeses and skim or 1 percent milk.

* Eat no more than four egg yolks a week

An average egg yolk contains 213 milligrams of cholesterol!

* Eliminate fried foods

Don’t fry foods. Roast, bake, broil, grill or poach them

instead. Use fat free marinades or basting with liquids like

wine, tomato or lemon juice. Use olive or canola oils for

sautéing or baking. Both are very low in saturated fat. Use

diet, tub or squeeze margarines instead of regular. Watch for

the term “hydrogenated,” which means some of the fat is

saturated.

* Eat vegetables and complex carbohydrates Lowest fat foods of

all are vegetables, fruits, grains (rice, barley and pasta),

beans and legumes. Try substituting some of these for meat and

high fat dairy products. Don’t douse your pasta with butter or

your potato with sour cream. Use tomato base sauces instead of

cream base. Use lemon juice, low sodium soy sauce or herbs to

season vegetables. Make chili with extra beans and seasonings

while leaving out the meat.

* Lose weight

If you are overweight, the chances are almost 100% that you

have a problem with high cholesterol. You can lower your LDL

and elevate your HDL just by dropping some pounds.

* Nuts to you!

Do you like nuts? If you do, sprinkle a few on your cereal,

bake them into muffins or pancakes or add them to casseroles or

stir-fries. Walnuts and almonds are especially good. Eating

about three ounces of walnuts a day is shown to decrease blood

cholesterol levels by 10% more than an already low fat, low

cholesterol diet.

* Eat chocolate

Aha! All you chocoholics rejoice! Studies indicate that the fat

in chocolate is stearic acid and has no effect on cholesterol

levels. The chocolate does not increase LDL and could raise HDL

a wee bit. But chocolate is still high in fat and calories so

don’t go overboard.

* Drink fruit juices

Apparently some of the non-alcoholic ingredients in red wine

raises HDL and suppresses the body from producing LDL. Purple

grape juice works the same way. The LDL lowering effect of red

wine and grape juice comes from a compound that grapes produce

normally to resist mold. The darker the grape juice, the

better. Grapefruit juice does the same thing and it may also

help your body get rid of nasty plaque.

* Eat garlic

Cholesterol lowering effects of garlic have been demonstrated

repeatedly in people with normal and high cholesterol. Eat all

the garlic you can. It also seems to raise the HDL levels as

well. If you are worried about the odor, take the tablets

instead.

* Take niacin - carefully

It is proven effective for lowering LDL and raising HDL. It is

also one of the cheapest drugs available for lowering

cholesterol. But, without medical supervision it may not be

totally safe. A dose high enough to lower cholesterol can cause

extremely high blood sugar or liver damage.

* Take vitamin E

Studies indicate that vitamin E may have a positive impact on

lowering cholesterol when taken in fairly large quantities - up

to 800 IU per day. This is more than you can get from your diet

alone. Larger amounts do not seem to cause any harm. Further

studies showed that even amounts of just 25 IU per day helps in

preventing LDL from sticking to blood vessel walls. That amount

is only slightly higher than the recommended daily amount (RDA)

of 12 to 15 IU. It’s interesting to note that even that small

amount has an impact on preventing that hardening of the

arteries.

* Take Calcium

One study indicates that when 56 people took a calcium

carbonate supplement, their total cholesterol went down 4

percent and their HDL increased 4 percent. That was taking a

dosage of 400 milligrams of calcium three times a day with no

harmful effects reported. That does refer to calcium carbonate.

* Take Vitamin C

It is the number one immune system booster and also drives up

HDL. A study of people who took more than 60 milligrams of

vitamin C per day (60 milligrams is the RDA) had highest HDL

levels.

* Fill up on fiber

As little as three grams per day of fiber from oat bran or

oatmeal can be effective. There are other sources of fiber as

well such as barley, beans, peas and many other vegetables.

Pectin, which is found in fruits like apples and prunes,

reduces cholesterol even better than oat bran, as does psyllium

which is the fiber you find in many breakfast cereals and bulk

laxatives.

* Quit smoking

Smoking promotes the development of atherosclerosis. Tobacco

smoke is actually more damaging to the heart than the lungs.

Smokers have a higher chance of having a heart attack (three

times greater than nonsmokers) and a greater risk of dying of

the attack (twenty one times greater than nonsmokers.) Even if

you have smoked for years, stopping now can still immediately

help combat the development of atherosclerosis.

* Reduce sugar intake

Many people don’t realize that sugar affects cholesterol and

definitely affects triglycerides. Sugar stimulates insulin

production, which in turn increases triglycerides. Men in

particular, seem to be sensitive to this effect from sugar. The

mineral chromium which helps to stabilize blood sugar, can also

raise the level of HDL. 100 mcg of chromium three times daily

can help to improve your cholesterol levels.

* Exercise regularly

There is positive evidence that exercise can lower LDL

cholesterol and boost HDL cholesterol. Both aerobic exercise

such as walking, jogging, swimming, bicycling and cross country

skiing and strength training like lifting weights or using

weight machines all promote the improvement of cholesterol

levels.

* Eliminate caffeine

We Americans definitely have a love affair with our coffee!

People who drink large amounts of caffeine (more than 6 cups a

day) are far more prone to elevated cholesterol. That

connection does not hold for tea drinkers. Limit your coffee

intake to no more than one cup a day and eliminate caffeinated

sodas entirely.

About The Author: Ken Shorey is owner of

http://vibranthealthnow.com VibrantHealthnow.com provides

ebooks and information to help you improve your health.

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