How To Get Low Cholesterol Levels
Learn how to get low cholesterol levels naturally. High cholesterol puts you at risk for serious health problems such as heart disease, heart attack, and stroke. The modern American diet, heavy with meat, cheeses, and processed foods, combined with a sedentary lifestyle has put quite a few people in the high cholesterol category. Taking medication is one solution, but it is possible to get low cholesterol levels by making changes to your diet and lifestyle.
- Eat less saturated fat to lower cholesterol levels. One of the first steps to take to improving your cholesterol is to cut out some of the saturated fat. Saturated fatty acids, which are solid at room temperature, cause cholesterol build up along artery walls, leading to hardened and clogged arteries. Saturated fat is found in red meat, cheese, ice cream, milk, egg yolks, and processed foods. Try substituting low-fat proteins such as fish and tofu for steak and hamburgers. Choose low-fat milk and yogurt over whole milk products. Enjoy frozen yogurt instead of ice cream. Cook with olive oil instead of butter (margarine is not recommended as this product is made with hydrogenated oils, which are more dangerous than saturated fatty acids). These small changes will help tremendously with lowering cholesterol.
- Consume more omega fatty acids. While saturated fatty acids clog arteries, omega fatty acids, which are a slippery liquid at room temperature, improve the fluidity of the blood and help to remove cholesterol build-up. Good sources are flax seed oil, hemp seed oil, nuts, avocados, and salmon.
- Eat more fiber. While you are consuming less heavy, rich, processed foods, you can eat more fiber-rich fruits, vegetables, and whole grains. How does fiber help to get low cholesterol levels? Soluble fiber helps to remove cholesterol while it is in the digestive tract. Also the antioxidants in fruits and vegetables prevent the oxidation of cholesterol.
- Drink green tea. Try drinking a cup of green tea each day to help lower cholesterol levels. This tea is rich in beneficial phytochemicals, which have been shown in research to decrease LDL cholesterol.
- Exercise. Yes, you have to move. Regular, moderate exercise improves blood circulation, increases good cholesterol levels and reduces bad cholesterol levels. Try walking for twenty to thirty minutes at least four times a week to get low cholesterol levels.
It is so important to know how to get low cholesterol levels naturally. Eating right and exercising is a foundational part of heart health, but also of overall well-being. Making these simple changes will prevent so many health problems in the long run.