Reduce your cholesterol seems to be one of the major medical mantras of our time. And with good reason. Statistics show that almost a half million women per year die from cardiovascular diseases(CVD) and nearly as many men. High cholesterol levels are a major contributor to CVD so reducing cholesterol should be on your must do list.
There are many ways to help reduce your cholesterol and here are a few:
1. If you are overweight, losing weight will help you lose your cholesterol levels as well.
2. Exercise! Any exercise is better than none, but you should try for 30 minutes a day, 3-5 days per week of moderate exercise (check with your doctor before beginning any exercise program). There are many good exercises to choose from like walking, swimming, tennis, running or biking.
3. Follow a low cholesterol, low saturated fat diet.
Some Foods Lower Cholesterol
Nuts, including pecans, almonds, walnuts and other nuts are high in polyunsaturated or monounsaturated fats which help to lower cholesterol.
Fish, including sardines, salmon, albacore tuna, lake trout, mackerel and herring have Omega-3 fatty acids and should be on everyone's diet.
Alpha-linolenic acid (ALA) can become omega-3 fatty acid in the body which may help reduce cholesterol and triglycerides. Certain plant oils such as flaxseed, canola, soy, perilla, and walnut are good sources of ALA.
Soy can reduce your cholesterol levels and can be eaten in many forms, including soy nuts, tofu, soy beans and soy milk. Isoflavones are the chemicals believed to produce this reduction.
Some Foods Raise Cholesterol
Reducing your cholesterol will likely mean reducing your intake of foods containing cholesterol, like those derived from animals including meats, fish, poultry, egg yolks, cheese, butter and other whole milk dairy items.
Saturated fats and trans-fats cause your body to create more cholesterol, thus also raising your levels. You need to start reading the labels on the foods you are buying and look for saturated fats, trans fats and partially hydrogenated oils. Oils like coconut, palm and cocoa butter are high in saturated fats. Stick margarines and anything made with partially hydrogenated oils contain trans-fats and should be avoided when reducing your cholesterol.
Make sure to check with your physician before starting any new diet or exercise regimen.
Lower-Your-Cholesterol.net is not dispensing medical advice. Questions about your own cholesterol levels should be addressed to your physician.
The Prescription Free Cholesterol Cure