Saturday, March 5, 2011


Do you suffer from high cholesterol? You're not the only one, many people suffer from having high cholesterol. To lower your cholesterol, here are 10 tips to get you started right now.

Diet and exercise are essential. Food is critical to lowering cholesterol, so that is included in these tips.

LDL and HDL are two different types of cholesterol, but they should never be confused. Think of HDL as "healthy" and LDL as "unhealthy." HDL actually lowers cholesterol, by carrying it via the blood vessels, and decreases the chance of a heart attack. LDL cakes up and sticks to your artery walls, inevitably leading to heart disease.

The good news is that cholesterol is easy to change and alter for the better. Here are some tips on how:

1. Eat a sandwich with whole-wheat bread, or a pita, and some turkey slices with tons of fresh veggies like lettuce, peppers and onions. Toss away the processed meats and skip the Mayo. Mayo and bologna or salami may taste good, but your heart can only take so much fatty meats.

2. Fish, like salmon, is very heart-healthy and helps with cholesterol levels. Look for the wild red species, which is packed with Omega-3 fatty acids (otherwise known as good fat). Flax seed is another source of Omega-3 fatty acids which lower bad cholesterol.

3. Never eat trans fats! Avoid it like the plague! Not only does trans fat raise LDL (bad) cholesterol, it also depletes HDL levels! This deadly combination is the upmost culprit for heart attacks, heart disease and clogged arteries. Anything with "partially hydrogenated oil" should be blacklisted from your diet.

4. Go nuts! Look for walnuts, almonds, cashews, pecans, and macadamia nuts. Nuts are high in healthy fats. If you don't like to chew nuts, go for natural nut butters. You may be surprised by just how good almond butter is.

5. Keep desserts to a minimum, and if you can't keep away from the sweets, go for low sugar snacks. Some that fit the bill are graham crackers, angel food cake, frozen yogurt and Jell-O.

6. Get your daily amount of fiber. Whole wheat bread, some cereal, oatmeal, vegetables, fruits, vegetables, and beans should become your daily friends.

7. Go for the grill. If you're hankering for a steak or burger, grill them to avoid excess grease, which limits the bad fat, and to just make the meat taste great.

8. Look for a different salad dressing. Most are stuffed with trans fats and high cholesterol. Olive oil is a good alternative with a few spices, and vinegar or lemon juice can add to the flavor. Avoid bacon bits, croutons, and egg yolks, as all of these increase LDL cholesterol.

9. Go for nature's candy like apples, grapes and strawberries. Not only are they sweet and will help with cholesterol and your weight, but they also are full of antioxidants.

10. Avoid fast food joints or anywhere that uses a deep fryer. These foods will skyrocket your cholesterol to deadly levels, especially if you have a preexisting problem.

Just commit to these changes and your cholesterol will get better in no time flat.

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