10 Easy Ways To Reduce Your Cholesterol Without A Strict Diet

Understand the difference between good cholesterol and bad cholesterol and 10 lifestyle steps to help you reduce it.

Having high cholesterol is a common problem.Not only does it put us at risk for heart disease, it can also cause us financial hardship.Having high medical bills as a result of having a high cholesterol count along with the rise in cost of our health insurance.Doctors put us on a strict low fat diet and most of us fail because we begin to crave the foods that are considered "taboo".

First let me briefly explain the difference between good cholesterol and bad cholesterol.LDL (low density lipoproteins) is the bad cholesterol.We get LDL from animal sources that contain saturated fat, such as meat, poultry, eggs, butter and dairy products.The LDL travels through our bloodstream depositing the cholesterol along the way.Our body makes our own cholesterol, and the excess LDL in our bodies eventually build up a wall in our arteries narrowing the blood flow and eventually leading to heart disease.HDL (high density lipoproteins) is the good cholesterol.HDL travels through the bloodstream picking up the excess cholesterol and takes it to our liver, which then is converted into bile.The following are 10 easy steps to lower our LDL cholesterol without having to sacrifice our diets.

1.Increase your heart rate daily by doing aerobic exercises at least 20 to 30 minutes a day.This will help increase your HDL levels.Remember to check with your doctor first before starting any exercise program.

2.Losing excess weight will help reduce your LDL levels.

3.Limit your saturated fat intake, by cutting down on cookies, cakes and other unnecessary sweets.Stick with foods that contain poly-and monounsaturated fats like tuna and salmon, walnuts and peanuts.

4.Increase your Omega 3 fatty acids by eating more cold-water fish, like salmon and albacore tuna and less meat.

5.Research has shown that patients who have given up smoking have raised their HDL cholesterol levels.



6.Moderate alcohol consumption may help increase HDL levels by 10 to 15% as shown by a Harvard University study; however, the American Heart Association does discourage doctors advising alcohol consumption to their patients.Drinks are to be limited to 1 to 2 a day.

7.Research has shown that large quantities of garlic can help to reduce your LDL cholesterol levels.If you do not want to lose your circle of friends, taking an over the counter garlic supplement should suffice.

8.Using an egg substitute instead of real eggs.Replace 2 egg whites for 1 egg yolk in recipes, and consider an egg white omelet.

9.More soluble fiber in your diet can help remove LDL levels from your bloodstream.These fibers are found in plant foods such as oats, barley, brown rice, beans, apples, carrots and other fruits and vegetables.

10.Cholesterol reducing drugs like Lipitor may be prescribe by physicians as a second choice if the lifestyle of the patient remains unchanged and becomes a life-threatening situation.Patients do find that they do not feel any better by taking the lower cholesterol drugs; sustained weight loss and lifestyle changes can only accomplish that.

Healthy cholesterol levels should be around 180, however having a lower cholesterol level and a low HDL level (generally, a level below 50 mg/dL) can still put a patient at risk for heart disease.The steps above are considered to be lifestyle changes and although making changes are not always easy you can definitely benefit by introducing them into your daily life.

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