Cholesterol is produced by the body and obtained from foods such as egg yolks, meat, poultry, seafood, and dairy products. Cholesterol is essential to healthy body functioning; however, too much LDL (low density lipoproteins) cholesterol can clog arteries and lead to health risks. There are several ways to lower LDL cholesterol levels including eating the right food, exercising, taking certain supplements and if needed, prescription medications.
Instructions
1. Reduce bad cholesterol by 15 to 20 percent by avoiding or limiting foods high in cholesterol and fat. Foods that increase LDL levels include fatty meats, sausages, duck, whole milk, sweets and pastries, egg yolks, butter, cheese, many oils, and shrimp.
2. Engage in regular exercise. A study published in The Journal of Lipid Research confirmed that women who exercise at a moderate level decrease LDL cholesterol levels. The same benefits were not reported for men. The exercise can be as simple as walking for 30 minutes a day several times a week.
3. Add cinnamon to your diet. Cinnamon is a thermogenic that helps regulate blood sugar. It lowers LDL cholesterol and helps create balance in the body. Sprinkle cinnamon on food or use to flavor drinks.
4. Begin each day with a bowl of oatmeal or oat bran. Include other foods high in soluble fiber during other meals, such as pears, apples, kidney beans, barley, psyllium, and prunes. Soluble fiber reduces LDL cholesterol by reducing the amount of cholesterol absorbed by the intestines.
5. Increase the amount of omega-3 fatty acids in your diet. Foods rich in omega-3 fatty acids naturally lower cholesterol levels, reduce the risk of blood clots and reduce blood pressure. Mackerel, sardines, albacore tuna, lake trout and salmon are excellent sources of omega-3. For the best results, the fish should be grilled or broiled instead of fried.
6. Eat more walnuts and almonds. These nuts satisfy cravings, reduce hunger and reduce blood cholesterol. The Food and Drug Administration reports that eating 1.5 ounces a day can provide significant benefits.
7. Take prescription medications if prescribed by your doctor. There are several cholesterol lowering medications on the market today. Some of these medications lower cholesterol from heredity and food sources.
Tags: cholesterol levels, lower cholesterol, fatty acids, foods high, lower cholesterol levels
