Five Ways to Lower Your Cholesterol

Year after year, studies have shown that cardiovascular disease continues to be the number one cause of death in the United States. The World Health Organization counts heart disease as the leading cause of death in high income countries. In lower income nations, heart disease is one of the top 5 causes of mortality. What is sad about this is that cardiovascular disease is highly preventable!

The American Heart Association (AHA) defines cholesterol as 'a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. It is an important part of a healthy body because it is used to form cell membranes, some hormones and is needed for other functions.' Since cholesterol and other types of fats cannot be dissolved in the blood, lipoproteins come in as special transporters of cholesterol to and from cells. The two main lipoproteins in the body are LDL and HDL.

HDL or high-density lipoprotein is the good cholesterol while LDL or low-density lipoprotein is considered the bad cholesterol. A high concentration of LDL in the blood stream increases your risk for heart disease. HDL is the lipoprotein that collects and transports cholesterol away from the arteries to the liver. It protects the heart from the bad effects of LDL. So ideally, what you want to do when you say lower your cholesterol level is: Increase the level of HDL and lower the amount of LDL concentration in your blood stream.

How to Lower Cholesterol Levels - Five Ways

1. Eat healthier. It is time to stop overeating and supersizing! There are foods that contain high levels of cholesterol like eggs, certain meats, shellfish, and dairy products. Opt for healthy meals that incorporate more natural ingredients like fruits, vegetables, nuts and beans that contribute to a higher HDL. Embrace garlic, which aids in lowering cholesterol and the risk of heart disease. Eat more heart healthy fishes with Omega-3 fatty acids and lean meats from poultry. Avoid excessive intake of animal fats from that juicy steak or pork chop. Choose cooking methods that limit the use of trans fat. Olive and canola oil are better alternatives to other cooking oils. Too much sodium and sugar is not good for your heart as well.

2. Get physical. Exercise is not only for those who want to lose weight. It is an essential part of a healthy lifestyle. If you don't like going to the gym, find a physical activity that you enjoy. Walking is one of the best forms of exercise. If you enjoy dancing, that's great too! Frequent aerobic activities have proven to be one of the best ways of raising HDL levels and controls weight gain. Exercising lowers your blood pressure as well as diminishes stress. Remember, you don't have to be overweight to have high levels of bad cholesterol.

3. Ban the smokes. The surgeon general has consistently reminded everyone that smoking is hazardous to everyone's health, not only to smokers. Research has shown that tobacco can reduce HDL levels in the body. Smoking also introduces free radicals into the bloodstream which encourages plaque formation and heart attacks. So drop that butt now!

4. Drink sensibly. It is no myth that limiting your alcohol consumption lowers your LDL. But not all alcohol is bad. Some studies have shown that red wine contains the antioxidant resveratrol credited for lowering risks for heart disease. Whether this is true or not, the whole idea is to limit alcohol intake, if you want to maintain a healthy heart.

5. Extra help. You can lower your bad cholesterol levels by eating natural foods and exercising. Increase your intake of fiber by taking either soluble or non-soluble fiber supplements. Fiber is known as nature's broom that cleans our system of fats.

Remember: before starting any drastic form of dietary changes or physical activity, it is best to consult your doctor so you can be safely on the right track.

Cardiovascular disease may be one of the leading causes of death in the world but it is also one of the simplest to prevent. Maintain a healthy heart lifestyle, avoid stress and see your doctor regularly. Love your heart now!

About the Author:
Tim Lazaro is an enthusiast of lowering cholesterol with natural foods and exercise. Visit Ways to Lower Your Cholesterol for more expert advice on the many ways to lower your cholesterol with natural foods and exercises. While you are there, download 'Five Secrets to Lower Your Cholesterol', a FREE eBook.

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