There are natural ways to lower cholesterol without taking drugs. It all revolves around a healthy lifestyle of proper nutrition and exercise that will actually help you lower cholesterol and lose weight at the same time. These 5 tips are proven, natural ways to lower your cholesterol.
#1 Regular Exercise,
Nothing new, but this can’t be stated enough. Most people lead a very sedative life. The body was meant to work. A daily walk of 20 to 30 minutes will lower blood pressure and cholesterol levels over time. If daily exercise sounds too difficult, start a weekend exercise program of walking 30 minutes. These are gradual and easy lifestyle changes. You can add exercise days as you become more fit.
Walking a half hour or more daily, lowers cholesterol and can add 10 years to your life. Walking is easy and doesn’t require equipment or other people to join you. However, walking with others makes the activity more fun. You can also use an elliptical stationary bike treadmill or even a mini under the desk elliptical peddler exerciser for indoor exercise. These types of equipment can be purchased inexpensively for home use, or use them at your local gym.
#2 Avoid Fatty Foods
Especially foods with high saturated fat. Heavy cream, cream sauces, fatty process meats and dairy products are the prime culprit of high cholesterol. Replace fatty meats with lean meats such as chicken and turkey. It’s OK to eat ground beef, but select beef with less overall fat. If you eat eggs for breakfast, substitute with egg whites or Egg Beaters. Reduce consumption of shellfish such as shrimp and scallops.
Also, reduce sugary desserts that are loaded with simple carbs and fat. Sometimes, it’s what you avoid that helps reduce cholesterol. Avoiding or greatly reducing daily consumption of sugary retreats will help you reduce cholesterol over time.
#3 Eat More Soy Products
Eat More Soy Products. [Soy contains plant hormones known as Isoflavones that help lower bad cholesterol or LDL. Good source of soy is soy beans, soy milk, tofu, soy flour and Soy Meat.
Soymilk can be found in non-refrigerated containers or in the dairy case at the supermarket. It also is sold as a powder to be mixed with water. Soy milk can be substituted for whole milk and is an excellent substitute for people who are lactose intolerant to regular milk.Soy nuts have come a long way. They come flavored and are easily available in supermarkets.Soy nuts are delicious and high in protein and isoflavones.
Substituting white or wheat flour with soy flour is another excellent way to add more isoflavones into your diet and therefore help reduce cholesterol. Make sure you do not have any allergies to soy or soy products.
#4 Eat More Fish – Omega 3 fatty acids found in fish, particularly fatty fish, naturally lower triglyceride levels. Tuna, Cod fish and Salmon are excellent sources of Omega 3. You can also take a high quality Omega 3 supplement. Most people who do not like fish, will like Salmon or Cod. Salmon can be baked or grilled and there are many online delicious recipes you can use.
#5 Eat High Fiber Foods
Foods rich in fiber pass through the body without being fully digested. This process helps to lower your cholesterol level. So what foods are high in fiber? Most vegetables such as squash, carrots, cabbage, beets, spinach, greens, broccoli and peas.
Fruits like strawberries, oranges, grapefruit, apples, and melons. High fiber whole grains like wheat, barley, oats, and brown rice or rye. Brown rice mixed with lean chicken, beef, pork or fish, and seasoned to perfection, makes a delicious meal. Consider using a slow cooker for beans and adding your favorite spices to the slow cooker. After the beans have been cooked, add your favorite meat for a delicious high fiber meal that you can eat on a regular basis.
