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30 Ways to Lower Your Cholesterol

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					                      30 Ways to Lower Your Cholesterol
Many people have high cholesterol. Unfortunately, a high level of LDL cholesterol can be a
serious risk factor for heart disease. Your goal should be to maintain a low level of bad LDL
cholesterol and a high level of good HDL cholesterol. Here are 30 ways to lower your LDL
levels and improve your health:

Eat a heart healthy diet that includes plenty of fruits, vegetables, whole grains, lean protein and
healthy fats.

Include cold water ocean fish such as salmon in your diet at least a few times a week to get those
beneficial Omega oils.

Eat oatmeal for breakfast every morning. Oatmeal has been shown to have a beneficial effect on
cholesterol levels.

Berries are beneficial. Blueberries are the best, as they contain the highest levels of healthy
antioxidants.

Imbibe -- but not too much. One to two glasses of red wine are thought to have a positive effect
on cholesterol levels and the heart. Anything above this may actually raise your heart disease
risk.

Stay away from stress. Stress releases cortisol, which has a negative effect on the whole body.

To combat stress, try meditation. Even ten minutes of quiet focus per day can make a positive
difference.

Get enough cardiovascular activity. It's recommended adults aim for three to five 30 minute
sessions every week for optimal fitness.

Include strength training. Even working with light weights can increase lean muscle, improve
your body's fat burning capacities and help lower your cholesterol levels.

Don't forget about flexibility. Stretching or doing yoga can improve the body and decrease stress
levels.

Accent your meals with garlic or take garlic tablets. Garlic has been shown to help lower
cholesterol thanks to a compound called allicin.

Ask your doctor about niacin, which is a supplement that may help lower your bad cholesterol
levels. Rather than purchase niacin over the counter, get a prescription for it from your physician.
Try a fish oil supplement. Fish oil contains healthy omega oils that many experts believe can
help decrease your risk of heart disease.
Ask your doctor about guar gum. Guar gum has been shown to have promising effects in the
fight against high levels of bad cholesterol. Choose lowfat, skim or fat free dairy products rather
than the full fat varieties, which are bad for cholesterol levels. Avoid red meat. Red meat often
has high levels of unhealthy animal fat which is not good for cholesterol levels or the heart.

Go for skinless chicken or turkey instead of red meat. You can find turkey and chicken burgers,
hot dogs and even bacon that tastes just as good.

Eat plenty of oat bran. Oat bran is a definite ally in the fight against high cholesterol levels.

Try pectin. Some experts believe pectin can help the body eliminate cholesterol more effectively.

Eat foods such as flaxseeds and soybeans which are rich in phytosterols. Phytosterols are thought
to have a positive bearing on good and bad cholesterol levels.

Psyllium fiber can also help. This type of fiber can be found in supplements that are easily added
to any beverage or taken in pill form.

Quitting smoking is one of the best things you can do for your cholesterol levels and your overall
health. There are lots of resources available these days to assist you in kicking the habit.

Consider seeing a herbalist to obtain a customized recommendation of natural remedies for
lowering your cholesterol. Herbs such as green tea and alfalfa are examples of potentially
beneficial choices.

Take a daily multivitamin to ensure you're getting the nutrients you need for health.

Consider taking a prescription from your doctor if diet and exercise aren't enough to make a
difference in your cholesterol levels.

Monitor cholesterol levels regularly to get an idea of where you are at all times. This makes it
easy to modify your lifestyle as needed.

Shed any extra pounds you've been carrying around. Maintaining a healthy weight can make a
big difference in your cholesterol levels.

Consider acupuncture. This ancient Asian art of healing may be able to assist you in your battle
against high cholesterol.

Try aromatherapy. Inhaling certain aromas can decrease appetite and lower stress, which may
have an effect on cholesterol.

Go for lower fat versions of your favorite foods. For example, try sherbet or fat free frozen
yogurt instead of full fat ice cream.

				
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posted:8/30/2011
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