How to Lower
Cholesterol Naturally - 7 Tips
Many people want to know how to lower cholesterol naturally.
When someone
has a high cholesterol, there is a higher risk of heart disease, high
blood pressure and stroke.
A test will measure the amount of good cholesterol, bad cholesterol and
triglycerides. It is essential to have periodic cholesterol
testing so you can keep tabs on your cholesterol status.
In many cases, proper lifestyle changes and natural remedies are enough
to bring cholesterol levels back into the normal range. Natural ways to
lower cholesterol and prevent high cholesterol consist of: eating a
heart healthy diet, getting regular exercise, maintaining your ideal
weight and eliminating bad habits.
Other natural remedies for lowering
cholesterol include: artichoke extract, garlic, green tea and
flax seeds.
By integrating physical activity and wise food choices into your daily
routine, you can automatically tackle your cholesterol and improve your
overall cardiovascular health.
Here are a few tips on how to lower cholesterol naturally:
1.
Strive to get soluble
fiber daily. Soluble fiber is found in apples, beans, pears and prunes. The fiber works to reduce bad
cholesterol.
2.
Make the switch to
organic olive oil.
The olive oil is an important part of the
Mediterranean diet that has been proven to be heart
healthy among the many uses it has. Try to get about 2
tablespoons per day as a condiment or in recipes. Is suggested to cook
with it on low heat and even better if it is used at room temperature;
when the main food is already cooked or in salads, etc. Extra virgin
olive
oil lowers bad cholesterol and can also provide the omega fatty acids as well.
3.
Eat flax seeds. Flax seeds contains omega-3 fatty acids that have
many benefits for your health including lowering blood pressure and
help on how to lower cholesterol naturally.
Good choices are ready to
eat natural flax seeds, and fish (in moderation) like: fresh sardines, mackerel, tuna.
4.
Limit saturated fat
and eliminate trans fat. Saturated fat raises your bad
cholesterol so they should be eaten in moderation. Saturated fat is found
in dairy products and meat.
Trans fats are found in processed foods and identified by the term
"partially hydrogenated." Read package labels and avoid foods
containing trans fats as these are bad for your cholesterol and can
significantly increase your weight.
5.
Watch your dietary
cholesterol intake. If you have high cholesterol, your
doctor may want you to limit your dietary intake to 200 mg per day.
Foods to avoid with the biggest amounts of cholesterol include: egg
yolks, organ meats and milk.
6.
Eat more fruits and
vegetables. Fresh foods can lower your cholesterol levels
when they are eaten in place of processed food. Look for
the local produce and organic food rather than processed.
7.
Don't forget daily
exercise. To get the benefits of exercise, you must do it
consistently. Strive to get at least 15 to 30 minutes of moderate exercise
each day. Even if all you can do is walk, do it consistently.
Some herbs can potentially interact with your prescriptions and have
unintended consequences. However, the right supplements when combined
with lifestyle changes may be able to lower your cholesterol naturally
so you can postpone or eliminate the need for medications.
If you have high
cholesterol or any other type of heart disease or any condition, it is
a good practice to talk to your doctor before adding supplements to
your daily regimen.
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