How to Lower Cholesterol

Do you want to know how to lower cholesterol?

If you are looking at how to lower your cholesterol perhaps it’s time to review your lifestyle.

There are numerous medical opinions on the merits of low fat, low cholesterol diets but there are few that would argue against a nutritionally balanced diet. Following one specific diet plan may deprive your body of essential nutrients.

We agree that too much cholesterol in your blood may result in heart disease and stroke. Despite a greater awareness of this problem approximately 50% of the American adult population still has cholesterol levels of over 200mg/dl.

How to Lower Cholesterol – the keys to successfully reducing high cholesterol levels are:

§ eating healthy foods

§ take regular exercise

§ reducing weight if necessary [not all people with high cholesterol are over-weight]

§ if you are a smoker – stop!

§ reduce your alcohol intake if it is above acceptable levels

How to Lower Cholesterol – your diet

Your diet should include carbohydrates, proteins, specific fats, minerals, vitamins and fiber. You might like to consider including the occasional vegetarian meal in your diet.

Healthy fats – the most important fats to avoid are saturated fats found in dairy products, fatty meats and processed meats, saturated oils like coconut oil and fried foods. You do this by replacing the saturated fats with monounsaturated or polyunsaturated fat from foods like fish, nuts, and vegetable oils.

You will have noticed that food manufacturers are beginning to see that there is profit in promoting healthy eating and one example of this is the proliferation of products containing Omega-3 Essential Fatty Acids. Omega-3 fatty acids are a family of polyunsaturated fatty acids. Not all fats are bad for us and EFAs – Essential Fatty Acids is one example. Your body needs but does not produce Essential Fatty Acids and Omega-3 [alpha-linolenic acid] is recognized as the primary essential fatty acid.

Omega-3 - is contained naturally in vegetable oils like flaxseed oil. Fish oils also contain Omega-3 particularly in oily fish like sardines, mackerel, herring, salmon and tuna.

Another type of fat to avoid is ‘trans fat’. Trans fats or ‘hydrogenated fats’ are used in the production of many processed foods and bakery goods. Examples would include: Hydrogenated margarine and lard, shortenings, cakes, donuts, cookies, crackers, fried foods, pastries and snack foods.

It is essential that you limit your intake of the more popular processed foods such as sausages, salami, bologna and hot dogs.

How to Lower Cholesterol – Fruit and Vegetables

Fruit – contains fiber which we have already said is a contributing factor. Vitamin C is also found in fruit and is considered an ingredient in the fight against cancers and atherosclerosis. Potassium contained in fruit assists in controlling blood pressure.

Vegetables – as children we are told to eat our vegetables but they do provide nutrients which we believe contribute to a healthy heart.

How to Lower Cholesterol – Regular Exercise, Weight Control, Stop Smoking and Reduce Alcohol

If you have had a sedentary lifestyle then suddenly embarking on a physical exercise program may not be the wisest thing to do. Your age and physical condition should be considered so seek medical advice first. There is no doubt that low levels of physical activity are associated with a high occurrence of heart attacks, with those who remain relatively stationary having a much greater risk of developing a heart attack than those with an active lifestyle.

Paying close attention to your diet will certainly help to control your weight. Reading food manufacturer’s labels should prevent you from unknowingly consuming ingredients with a high fat content. All processed and packaged foods should have a label, telling you how much saturated fat, salt, sodium and cholesterol is in the foods you love to eat. Look for cholesterol free and fat free as a good start to controlling your weight.

Stop Smoking and Reduce Alcohol

Whilst it may be very difficult, if you are a smoker, common sense will tell you that you should stop. If you find that you can’t stop simply by just not smoking speak to your doctor. He will explain what alternatives are available to assist you. There are drugs that reduce the urge to smoke. Giving up smoking will certainly help to lower your cholesterol. Studies have shown that those of us who smoke cigarettes are twice as likely to have a heart attack as those who refrain from smoking.

There are opinions and evidence that certain wines taken in moderation are beneficial to your heart but an excess of alcohol will increase your blood cholesterol level and in time seriously affect your health.

‘The Department of Health’ advises that men should not drink more than 3 – 4 units of alcohol per day, and women should drink no more than 2 – 3 units of alcohol per day. These daily benchmarks apply whether you drink every day, once or twice a week, or occasionally.

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