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4 Ways to Lower Cholesterol

Mar 25, 2008
Cholesterol can be lowered in many ways. There are some ways to lower cholesterol using medication or surgeries, and others do it naturally. The following is a list of four ways to do it without having to spend too much or stress yourself on side effects or other costs, because staying healthy should not be a problem.

1. Lose Weight

If you are already overweight, gaining extra pounds isn't good. Having all the extra fat in your body will disrupt the rate of normal metabolism and will make you unhealthy and unfit.

Losing those extra pounds has many health benefits. You do not have to lose them all in one go. You can do it slow by planning a balanced diet and by exercising. Shedding a half or a pound a week will already be beneficial for you. This is not just one of the ways to lower cholesterol, but it will also reduce the risk of high blood pressure and diabetes.

2. Say Hello to HDLs

Keep in mind though that not all cholesterols are bad. There are HDLs (high-density lipoprotein), or good cholesterol, and LDLs (low-density lipoprotein), or bad cholesterol. Foods rich in LDLs include meat, cheese, butter, and milk. These can raise your cholesterol level. But you can substitute these with healthier alternatives like fruits, vegetables, and nuts, foods that lower cholesterol.

Other sources of HDLs are fish like mackerel, salmon, and tuna. These contain omega-3 fatty acids. In fact, omega-3 fatty acids can lower VLDLs (very low-density lipoproteins) and triglycerides, which is a type of blood fat. Two servings of baked or grilled fish per week are recommended.

However, be reminded that even if you consume foods with HDL and still continue eating those with HDL, there won't be much improvement to your health.

3. Sweeping with Fiber

Vegetarians are less prone to high cholesterol levels and heart diseases because of their fibrous diet. Eating fruits and vegetables-fibrous food-are beneficial to health.

Fiber in the diet can lower cholesterol by binding them with bile acids in the intestines to be flushed out of the body later. Consuming at least 15 grams of it per day can lower your LDL level by 5 to 10 percent. Pectin, a kind of soluble fiber, can also ease overeating by slowing the digestive process. Pectin can be found in apples.

4. Walk It Off

Since not everyone can carry well with strenuous cardio exercises like treadmills, running and even workout, they have the option of doing brisk walking instead. Walking can lower cholesterol, shed weight, and help the heart.

Walking for 30 minutes at least five days a week is already enough to make significant changes on your body.

If you are bent on following these ways to lower cholesterol, then you will have to commit to them. You have to dedicate time and effort to keep yourself fit and healthy. You can even get other people to support you or join you.
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