According to the American Heart Association, there are over 106 million Americans over age 20 that have elevated cholesterol levels. Actual total cholesterol is the combination of HDL cholesterol, which is the good kind, and LDL cholesterol, which is the bad kind. For proper levels and health, you want your LDL level to be low and your HDL level to be high. In order to reduce your LDL level, there are some specific steps that can be factored into your daily life that can do just that.
Instructions
1. Avoid the wrong foods. There are some foods that are already naturally high in cholesterol. These foods come from animals and the products that they produce. Some examples are organ meats, eggs, whole fat dairy products, goose, duck and also the skins of animals.
2. Cut out the saturated fats. Eating saturated fats is directly responsible for high LDL levels. Avoid meats that are processed, like hot dogs, sausage, bacon and dark meat, as well as butter and high amounts of cheese. Also avoid coconut and palm oils.
3. Eat more fiber. Fiber does not get broken down in the body, so it gets eliminated through digestion. This process also helps to lower cholesterol levels. Good sources of fiber are fruits, vegetables, whole grains, oat bran, beans and legumes. The American Heart Association recommends 25-to-35 grams of fiber a day.
4. Eliminate hydrogenated fats. Hydrogenation occurs when oils are heated to a high temperature in the presence of hydrogen. Eating foods with these oils can not only increase LDL levels, but also decrease HDL levels at the same time. These fats are also called trans fats. Foods to avoid would be deep fried foods and highly refined baked goods like doughnuts, cakes and pastries.
5. Eat cold water fish. Omega-3 fatty acids are an essential fat that cannot be produced in the body. They can be found in supplement form in oil or capsules, and also in foods like flaxseeds, salmon, herring and mackerel. The Mayo Clinic recommends eating cold water fish twice a week for the best benefits.
6. Stress less and exercise more. According to Dean Ornish, founder of the Preventive Medicine Research Institute, taking an approach that includes diet, stress relief, social support and exercise can reduce LDL levels by nearly 40 percent. Include daily exercise and stress reduction activities into your life that might include walking, yoga or meditation.
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