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Keeping Your Heart Healthy: 10 Ways to Lower Cholesterol

By: Brenda Stokes High cholesterol is one of those things millions of people face each and every day. It is partly due to genetics, partly due to a bad diet and partly due to lifestyle. While everyone’s cholesterol problems may not be the same, there is one thing that is universal: it can be helped. You can improve your cholesterol and ensure a long healthy life with a healthy heart. Once you jump on the healthy heart bandwagon, you need to commit yourself to it or else it will never work for you.

But enough with the warnings. Here are 10 great ways to lower your cholesterol and ensure a healthier heart:

Cut Out Vices

Coffee, smoking, caffeine. Yes, these can all be considered “vices” and really need to be eliminated from your diet or at least reduced considerably. Why is this? Smoking constricts blood vessels, which is dangerous if you are already having a problem with cholesterol. Caffeine does the same. You want the blood to flow easily and freely. Do not obstruct the blood from doing its job!

Cut Out the Fat

Yes, unfortunately this means cutting out a lot of good tasting foods. But there are so many options out there now that you can easily replace some of the particularly cholesterol-saturated foods with those that are healthier. So what should you be on the look out for to cut out? Hydrogenated fats including foods like margarine and shortening, saturated fats like cheese and butter and fried foods.

Stock Up On the Fiber

A high fiber diet is good for your heart, digestive system and overall well-being. But most importantly, the combination of a low-fat and high-fiber diet is the perfect ticket to a low-cholesterol lifestyle. A good place to start would be to add fruits, vegetables and monounsaturated fats into your diet.

Green Leafy Veggies Are Your Friend

I know I just mentioned vegetables above, but they are really so important they are worth mentioning twice. Not just any vegetables will do. In fact, it is the green leafy kind that is particularly high in fiber and just great at lowering cholesterol.

Whole Grains Do a Whole Lot of Good

While we are on a fiber kick here, it is also important to mention the importance of eating plenty of whole grains. In fact, the whole food pyramid was just inverted because of the need for more, more, more whole grains in your diet! Try eating things like whole wheat bread, brown rice or bran to get started.

Get Moving

Exercise is one of those things you cannot cheat on. Sure, you can find foods that taste like your favorites without the high cholesterol content, but you cannot fake or simulate exercise. Whether you get a gym membership, use exercise videos or go for a morning jog, it is important that you exercise regularly and consistently. Start off slowly and then increase your workout length and intensity over time.

Consider Medication

There are many medications out there these days meant to help those with high cholesterol keep it at a more tolerable level. However, you cannot solve your cholesterol problems with pills only. You still need to maintain a healthy diet and exercise regimen. The pills are for those people that, despite their best efforts, still have high cholesterol. It is meant as a supplement to a healthy lifestyle not as an alternative.

Animal Products Can Go

Cholesterol comes from meat and animal products. That is it. There is no other source. Unfortunately for your taste buds, that means cutting out as much animal products as you can. But not to worry. Anything in moderation is acceptable.

Omega-3 Is the Way to Be

Omega-3 fatty acids are the kinds of fats you want in your body. I know what you are thinking. “I want fat?” But quite honestly, you really do what this fat. Omega-3 fatty acids can be found in fish products. So whether you eat fish a few times a week or take a fish oil supplement, get that fat into your system.

Ah, Nuts

While most nuts are high in fat and cholesterol, there are some that are actually good for you and work to reverse the effects of high cholesterol. Walnuts and almonds, in particular, are rich in polyunsaturated fatty acids, which help to reduce the bad cholesterol in your body. However, if you are trying to lose weight and lower your cholesterol simultaneously, you may want to only eat a few as they are high in calorie count.

Article Source: http://www.lifeweightloss.com

This article is written by Brenda Stokes. A longer version of this Cholesterol related article is at TestCountry Health Guide How to Lower Cholesterol for Healthy Hearts and main source of this article is taken from related Cholesterol pages at Cholesterol Testing Questions and Answers.

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