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Home gt Current Issues gt How to reduce cholesterol

Lifestyle changes are essential to improve your

cholesterol level To bring your numbers down

lose excess weight eat healthy foods and

increase your physical activity

Lose extra WeightsExcess weight contributes to high cholesterol

Losing even 4-8kg can help lower total

cholesterol levels Start by taking an honest

look at your eating habits and daily routine

Consider your challenges to weight loss mdash and

ways to overcome them Set long-term

sustainable goals

Eat heart-healthy foodswhat you eat has a direct impact on your cholesterol level In fact a diet rich in fiber and other

cholesterol-lowering foods may help lower cholesterol as much as statin medication for some

people

Choose healthier fats Saturated fat and trans fat raise your total cholesterol and LDL

cholesterol Get no more than 10 percent of your daily calories from saturated fat

Monounsaturated fat mdash found in olive peanut and canola oils mdash is a healthier option

Almonds and walnuts are other sources of healthy fat

Eliminate trans fats Trans fats which are often found in margarines and commercially

baked cookies crackers and snack cakes are particularly bad for your cholesterol levels

How to reduce cholesterolBy ethnichealth on February 22 2013

Foods High in Cholesterol

Lowering Your Cholesterol

What Is High Cholesterol

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Not only do trans fats increase your total LDL (ldquobadrdquo) cholesterol but they also lower your

HDL (ldquogoodrdquo) cholesterol

You may have noticed more food labels now market their products as ldquotrans fat-freerdquo But donrsquot

rely only on this label In the United States if a food contains less than 05 grams of trans fat a

serving it can be marked trans fat-free It may not seem like much but if you eat a lot of foods

with a small amount of trans fat it can add up quickly Instead read the ingredients list If a food

contains a partially hydrogenated oil thatrsquos a trans fat and you should look for an alternative

Limit your dietary cholesterol Aim for no more than 300 milligrams (mg) of cholesterol

a day mdash or less than 200 mg if you have heart disease The most concentrated sources

of cholesterol include organ meats egg yolks and whole milk products Use lean cuts of

meat egg substitutes and skim milk instead

Select whole grains Various nutrients found in whole grains promote heart health

Choose whole-grain breads whole-wheat pasta whole-wheat flour and brown rice

Oatmeal and oat bran are other good choices

Stock up on fruits and vegetables Fruits and vegetables are rich in dietary fiber which

can help lower cholesterol Snack on seasonal fruits Experiment with vegetable-based

casseroles soups and stir-fries

Eat heart-healthy fish Some types of fish mdash such as cod tuna and halibut mdash have less

total fat saturated fat and cholesterol than do meat and poultry Salmon mackerel and

herring are rich in omega-3 fatty acids which help promote heart health

Drink alcohol only in moderation Moderate use of alcohol may increase your levels of

HDL cholesterol mdash but the benefits arenrsquot strong enough to recommend alcohol for

anyone who doesnrsquot drink already If you choose to drink do so in moderation This

means no more than one drink a day for women and one to two drinks a day for men

Food Health Diet Food Reduce Fat Diet Eat

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Exercise regularlyRegular exercise can help improve your cholesterol levels With your doctorrsquos OK work up to 30

to 60 minutes of exercise a day Take a brisk daily walk Ride your bike Swim laps To maintain

your motivation keep it fun Find an exercise buddy or join an exercise group And you donrsquot

need to get all 30 to 60 minutes in one exercise session If you can squeeze in three to six 10-

minute intervals of exercise yoursquoll still get some cholesterol-lowering benefits

Donrsquot smoke

If you smoke stop Quitting can improve your HDL cholesterol level And the benefits donrsquot end

there Just 20 minutes after quitting your blood pressure decreases Within 24 hours your risk of

a heart attack decreases Within one year your risk of heart disease is half that of a smokerrsquos

Within 15 years your risk of heart disease is similar to that of someone whorsquos never smoked

Home Remedy for Cholesterol Control

Supplementation of vitamin E helps in managing increased cholesterol levels Experts

suggest taking 400IU vitamin E supplements every day It needs to be taken with the

cholesterol medicine Oil seeds such as flax seeds are rich source of vitamin E Regular

consumption of flax seeds helps in cholesterol management

Vitamin C rich foods such as lemon guava coriander leaves amla or Indian gooseberry

helps in maintain high HDL levels Consume 2 guavas or one lemon every day to meet

your vitamin C requirements

Grapes play important role in cholesterol management Grapes contain pterostilbene (a

compound) which helps in managing cholesterol and triglycerides Studies have not

proven the desired amount of grapes to include in diet to get this effect Researchers

soon will come up with that too

Beans like kidney beans lima beans soybeans etc contain pectin which helps in lowering

cholesterol

Consuming 1-2 carrots every may help in lowering 20-30 cholesterol levels

Consuming 1-2 garlic pods every day helps in lowering LDL cholesterol and increase

HDL cholesterol One can also go for 2 garlic capsules per day

Ginger is popular in lowering cholesterol levels It also helps in blood thinning lowering

risk for heart diseases Regular use of ginger helps in prevention of heart diseases

It is said that guggul reduces LDL cholesterol by 20 if taken for 12 weeks time It also

has positive effect on HDL cholesterol One needs to consult with doctor before

administrating this herb

Managing cholesterol levels is very important for an individual Do consult your health care

professionals before administrating any herb in daily routine

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How to Lose Weight in 10 Days

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