There are plenty of different medications you can take that will help to lower cholesterol, there are also many ways on how to lower cholesterol naturally. In the end, it all boils down to living a healthy lifestyle. If you are used to eating a lot of unhealthy foods such as junk food, processed foods, white rice and foods with white flour, then you will need to be willing to adjust your diet and eat healthier foods. Foods with a lot of fiber in them will not only help keep your cholesterol low but also keep you from gaining too much weight. The reason for this is simply that fiber rich foods fill us up quicker and so we eat less of them.
Exercising daily is crucial. You can ride a bike, swim, walk, jog, go to the gym, or do a workout. Whatever you choose, find something that you enjoy, and that is doable on a regular basis. It is better to exercise for a half hour a day than to do a long workout once in awhile; the latter method is quite dangerous as if your body is not used to exercising and you overexert yourself you could easily injure yourself. Make an exercise plan for yourself and then stick to it.
Drinking lots of water is also necessary, and certain fruit juices such as apple cider and Concord grapes are excellent for lowering the blood cholesterol. You can also lower cholesterol with herbs. CHL Care makes an Ayurvedic formula that is great for lowering cholesterol. The product has been reviewed by the FDA and deemed safe, and it is a good option to consider if you are serious about lowering high cholesterol.
It is helpful to take the supplements mentioned above together with living a healthier lifestyle. The tips mentioned above on eating healthy and exercising will not only help to lower the cholesterol but prevent high cholesterol and other health problems.
Legumes are known to be rich in fiber, folate, magnesium, potassium, and protein. They help strengthen the heart muscles and maintain bowel movement. It is said that the fiber found in legumes is responsible for removing saturated fats while decreasing the levels of cholesterol in the body. This process enables the body to keep a normal level of cholesterol. Since they are rich in protein and high in fiber, they can be a great substitute for eggs and meat products. A serving of lentils, for instance, has 16 grams fiber and 18 grams protein. It has no cholesterol and 0.1 grams saturated fats. Common varieties of legumes include lentils, black beans, garbanzos, peas, and soy beans among others.
Grains come in two kinds, whole wheat grains or whole grains and refined grains. Whole grains are much healthier than refined ones simply because they are not processed. They contain soluble fiber that can lower the levels of cholesterol. This type of grain is not processed so they are much healthier compared to refined ones. Whole grain foods are darker in color and have added nutrients. On the other hand, refined grains are processed and have lighter color. These are rich in carbohydrates that can actually help increase levels of triglycerides in the body. People with high cholesterol levels are advised to eat brown rice. This type of rice is made from whole grain.
Common sources of lean protein are fish and chicken. They have less cholesterol and saturated fats than beef or red meat. They are also rich in omega 3 which is said to be good for the heart. According to the AHA, eating fish at least twice a week has many benefits. It can lower triglyceride levels, blood pressure and cholesterol. Lean protein is a better alternative to red meat such as lamb, pork, and beef. People with heart problems should avoid having red meat as much as possible.
Fruits and Vegetables
To maintain a healthy lifestyle, fresh fruits and vegetables must always be included in the diet. These are high in fiber and low in saturated fat. It is recommended to consume five to six servings of fresh fruits and vegetables daily. Fruits are great alternatives for sweets and other sugary desserts. There are various ways to prepare fresh fruits to make the diet more interesting. Fruit can be eaten with cottage cheese or made into a smoothie.
Here is a sample menu for the high cholesterol diet:
- Breakfast – ¾ cup of oatmeal, fresh fruit juice, banana, coffee
- Lunch – tuna sandwich with tomato, and lettuce, a serving of vegetable soup, fresh fruit
- Snacks – steamed baby carrots
- Dinner – half a cup of brown rice, salmon with citrus salsa, cherry salad with blue cheese dressing, a glass of wine
The menu includes food that is light and healthy. These are not the common and usual foods that most people consume on a daily basis. However, these types of food can make a person feel full, active and satisfied. Although they contain less saturated fats and cholesterol, they are still delicious to eat. Experimenting with different kinds of high fiber food can be a way to make this diet fun and interesting. Choose menus that are easy and simple to prepare.