Intro: Learn how to reduce your high cholesterol levels. There are two primary reasons why you generate too much cholesterol. First, when you enjoy foods high in unhealthy fats, such as dairy products, egg products, and meat products, you acquire additional cholesterol in your body. Second, you may have a genetic pre-disposition for high cholesterol, where food is not your only problem, because you have evolved from ancestors who produced high cholesterol for survival.
When extra cholesterol builds up as fat deposits in your veins, the buildup of fatty deposits reduces blood circulation in your veins, making your heart muscle work harder and thus increasing your risk for a having stroke or heart attack. Although a doctor’s diagnoses of your high cholesterol sounds like a death ruling, you find a glimmer of hope because you’ve been reading that nutrition researchers have identified several ways to lower blood cholesterol, which include changing diet, taking medication, and increasing physically activity.
Step 1: Make dietary changes that include consumption of anti-cholesterol foods and drinks that can lower your blood cholesterol significantly. Although most of the blood cholesterol we produce originates from our body, food derived from animal base products create additional cholesterol because they contain saturated or trans-fats that contributes to making cholesterol. Nutrition researchers recommend that we should eat significantly less fat and increase our consumption of fiber rich foods each day, which includes vegetables, legumes and whole grains. The primary anti-cholesterol foods are fish, oatmeal, olive oil, nuts, plant sterol products, and green tea.
Step 2: Eat fish rich in omega-3 fatty acids because it reduces your risk for blood clots while lowering your blood pressure. Health researchers recommend eating fish every week. Salmons, sardines, tuna, herring, trout, and mackerel are fishes with the highest levels of omega-3 fatty acids. We should bake or grill the fish before consumption to retain its health benefits. In the past few years, health food researchers have determined that fishes rich in omega-3 – contains two amazing nutrients referred to as Eicosa-Pentaenoic Acid (EPA) and Docosa-Hexaenoic Acid (DHA). The EPA and DHA nutrients thin the blood and reduce joint and blood vessel inflammation, which eases heart strain while it boosts brain circulation. Thus, eating fish improves heart, brain, and joint function, while improving cholesterol levels.
Step 3: Begin eating more oat bran and oatmeal because these foodstuffs contain the soluble fiber that can lower your bad cholesterol. Soluble fiber has been discovered in prunes, barley, pears, apples, and kidney beans. In addition, soluble fiber lowers intestinal absorption of cholesterol. Although health food researchers are not exactly certain how oatmeal lowers cholesterol, they theorize that when we digest fiber, it becomes very gluey and it sticks to cholesterol and prevents it from intestinal absorption. Thus, the cholesterol never gets into your system and your arteries because the soluble fiber helps remove it as waste.
Step 4: Use more Extra-virgin olive oil in your diet because it contains the necessary antioxidants for lowering your bad cholesterol and maintaining your good cholesterol. Many health professionals recommend two tablespoons of olive oil every day due to its cholesterol lowering benefits. According to some nutrition researchers, Extra-virgin olive oil is the most effective kind of olive oil for lowering cholesterol. Researchers have found that when we consume Extra-virgin olive oil daily for one week we develop considerably less bad cholesterol and higher antioxidant compounds in our blood. While olive oils are sources of monounsaturated fats, Extra-virgin olive oil has higher levels of antioxidants because it has been less processed. Olive oils are therapeutic fats and many people have enjoyed Extra-virgin olive because it doesn’t change the chemical relationship of monounsaturated omega-9 fats, omega-6 fats, and omega-3 fats.
Step 5: Eat walnuts and almonds in moderation because these nuts are rich in polyunsaturated fatty acids, which can keep your blood vessels flexible and fit. Researchers have discovered that a cholesterol-lowering diet where a significant percentage of the calories originate from walnuts sometimes reduce bad cholesterol. Since these nuts are high in calories, you should eat them in moderation because eating too many of these nuts will give you weight gain and overweight people are at greater risk for certain diseases.
Step 6: Eat plant-sterol products because plant foods that are equipped with healthy plant sterols can assist in preventing your body from the absorbing too much cholesterol while reducing your bad cholesterol significantly. Plant sterol rich foods don’t affect high levels of good cholesterol and they don’t prevent intestinal absorption of fat-soluble vitamins. Researchers have discovered that the structural similarity in which plant-sterols have with cholesterol facilitates the lowering of bad blood fats and the absorption of cholesterol in the stomach when competing with cholesterol for absorption and transportation in the body. Many plant-sterol-containing foods examined by researchers are brands of margarine. Nutrition researchers have found that a daily intake of plant-sterol-containing margarine could significantly lower bad cholesterol.
Step 7: Drink more green tea because it is rich in Epi-Gallo-Catechin Gallate (EGCG). EGCG is the most plentiful catechin found in green tea and it is an antioxidant with many therapeutic capabilities for many disorders. EGCG is a potent anti-oxidant because it lowers cholesterol, it thins the blood, it prevents cancer cell growth, and it destroys cancer cells without damaging healthy tissue. It prevents the unnatural development of blood clots, which is the primary cause of strokes and heart attacks.
Step 8: Listen to your doctor’s instructions before taking prescription medication that can significantly lower your cholesterol. A good doctor can determine what kind of cholesterol lowering medication is required for his or her patient. However, before they write anti-cholesterol prescription drugs for their patient, many doctors will recommend that a person make lifestyle and dietary changes. Therefore, depending on your doctor’s analysis of your bad cholesterol levels and your risk for other complications, your doctor may determine that you need to begin using medication, and physical activity to improve your physical condition.
Step 9: Begin exercising because physically activity is an effective way to lower your high cholesterol. Regular exercise changes blood cholesterol levels by increasing good cholesterol levels. Lack of physical activity creates many unhealthy risk factors associated with high cholesterol related conditions. Many health professionals recommend increasing physical activity to improve and maintain health. According to many health professionals, we should exercise for about thirty minutes every day because when we exercise, our blood circulation increases and the good cholesterol while removing the bad cholesterol from our veins.
Therefore, you must remember that dietary changes, anti-cholesterol medications, and increased physical activity can reduce your cholesterol to good levels. Obviously, it can be hard for you to make the necessary lifestyle changes and even harder for you to maintain the dietary changes because your inactivity and most of the foods that you enjoy are not healthy for you or anybody else. Therefore, this approach to solving your high cholesterol problems can first appear far-reaching to you and might take some-time for you to make the necessary adjustments. However, you must remember that these are the most proven and effective ways to remove bad cholesterol from your blood.
Tips: Increase your awareness of cholesterol’s biological functions and its effects on the metabolic process of your body is simply necessary before you can really understand how to reduce bad cholesterol. Researchers refer to bad cholesterol as Low Density Lipoproteins (LDL). Lipoproteins are the transporters of molecules. LDL sometimes leaves bad cholesterol on the walls of your artery, which causes high blood pressure due to arterial blockage of normal blood flow in your veins. However, high density lipoproteins are the good cholesterol, which supports memory, blood circulation, and anti-inflammation. Therefore, it is imperative that you lower your bad cholesterol because failure to do this may put you at more risk for a stroke, a heart attack, a blood clot, and other circulation problems.
Warning: The statements presented in this article have not been evaluated by the Food and Drug Administration (FDA); therefore, this article in not intended to diagnose, treat, cure, or prevent any disease.
Related Sources: http://www.livescience.com/; http://www.greatea.com/ ;http://www.sciencedaily.com/; http://www.webmd.com/ ;http://www.teabenefits.com/ ; http://www.vitacost.com/Are-You-Feeding-Your-Brain; Prescription for Natural Cures by James F. Balch, M.D. and Mark Stengler, N.D.; Prescription for Herbal Healing by Phyllis A. Balch, CNC; Prescription for Dietary Wellness by Phillis A. Balch, CNC.