Monday, June 7, 2010

9 Steps to Lower Your Cholesterol Level

Lower Your Cholesterol and Add More Years to Your Life

High cholesterol level, particularly the bad cholesterol (LDL) is the main cause of stroke, heart attack and other deadly diseases. The effort you make today to lower your bad cholesterol level, while moderately increasing your good cholesterol (HDL) level will practically safe your life. No kidding about that.

The most effective and safest method to lower your cholesterol levels is through diet and food supplements. There have been some successes in lowering cholesterol by drug treatment, but if you want to avoid the known and unknown side effects of these drugs, go the natural way by dieting, food supplements and physical exercise.

Right from the start, a diet low in saturated and trans fats and rich in fibers will lower your cholesterol level. The problem many people have is how to move away from the high fat, high calorie and tasty foods they have eaten all their lives to a low fat, low calorie and fairly tasty diet they must now eat to add more healthy years to their lives. These are the 9 steps to lower your cholesterol.

The first thing you need to do is to reduce the amount of red meat in your diet. Replace it with white meat like poultry and fish which have low fat level.

Eat less saturated and trans fats, replacing them with monounsaturated and polyunsaturated fats like olive oil and canola oil. This means you should start having skimmed milk, low cholesterol spread or light cheese. These light products may not be as tasty as the ones with high fats, but they will lower your bad cholesterol level.

A healthy diet means a healthy digestion. Foods that are high in fiber like whole grain cereals or muesli will help lower your cholesterol by eliminating dietary fats.

Stop frying your foods and start grilling them. Grilling your foods not only prevents the addition of fats to them, but also prevents the loss of vitamins from the vegetables; therefore you will eat healthier.

Eating out can be a challenge to lowering your cholesterol. How you overcome that is to eat mainly in restaurants that serve low cholesterol dishes. For instance, you should ask for the dressings and gravies to be served separately so that you can control the quantity you eat. Here less is better. Eat a healthy salad instead of French fries; it is not as tasty but will lower your cholesterol level.

Don't be a couch potato. Start doing physical exercise every day. You can do aerobic dancing, walking, jogging, swimming, or playing basketball. Which one you choose is alright. What's important is that you do some physical exercise every day.

Always read the label on the food products you are buying to be sure they do not include high amounts of the stuff you need to avoid such as, saturated fats like coconut oil and palm oil, sodium, sugars and enriched flour. 

Few people know that alcohol beverages are high in calorie. Drinking too much alcohol while on a diet program will not lower your cholesterol level, although, the latest research has shown that a glass of red wine per day can lower cholesterol in some cases.

A cholesterol lowering medication, if prescribed or recommended by a physician will help lower your cholesterol level, if combined with a diet low in saturated fats and high in fiber.

The good news about taking the above steps to lower your cholesterol levels is that at the same time you will reduce your body fat, lose weight and get that healthy and trimmed body you've always wanted. It's a win win situation, so go for it.


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