Cardiovascular disease is thought to be our Number 1 killer, as it is estimated that just less than 1,000,000 Americans die from cardiovascular related illnesses each year.
Reducing cholesterol in particular LDL, the "bad cholesterol" (which creates plaque in our arteries that can then block blood flow to the heart and the brain) - can significantly aid your cardiovascular functioning.
The causes of elevated levels of cholesterol are eating too many animal products, especially red meat & dairy products, and ones liver itself producing an excessive amount of cholesterol.
So how can one go about reducing cholesterol safely?
Non-dietary elements can have an influence. Lets look at these first. These include making sure you get out in the sun everyday and maintaining a regular regime of exercise of at least one half hour each day, such as swimming, bicycle riding or walking, to aid in strengthening your cardiovascular systemas a whole. Also, you should try to lose any excess pounds that you are carrying around on your body. Even losing 10 pounds can result in a definite lowering of your cholesterol. As well, of course, alcohol consumption and smoking should be eliminated or kept to a minimum. With regards to alcohol, that means one drink per day for women, two for men.
More important perhaps is focusing on your diet. First some basic advice. Try to drink a minimum of 6 glasses of water each day. Limit the amount of animal and dairy foods you eat to no more than 10% of your daily calories. Try to eat lean meat and skim milk. Some types of fish, including cod, tuna and halibut, contain significantly less cholesterol than red meat. Other fish products such as salmon and mackerel contain high levels of beneficial acids that can aid your cardiovascular health. Try to eat more foods rich in dietary fiber, as well as vegetables and fresh fruits and avoid fried foods and hydrogenated oils.
Lets list a few of the natural substances that may help alleviate high cholesterol. The fiber found in whole grain foods may help prevent the cholesterol contained in the foods we ingest from entering into our bloodstream. Select pastas and breads made from whole grains, and switch to brown rice. Try to eat more nuts and soy foods, sprouts and seaweed as well.
Vitamins B6, C and E are generally regarded as helpful. Some other natural substances that can aid in reducing cholesterol levels include garlic (raw), chromium, grape seed extract, soy, carnitine and pantothine. These increase the levels of the good cholesterol (HDL), which can help significantly. Omega-3 fatty acids and plant sterols are also contributors to the health of your heart. Blueberries, too, are very useful in reducing cholesterol. You should also make it a habit to drink each day a nice blended natural fruit drink mixed with soy protein and spirulina.
If you take the time and make the effort to follow the simple tips outlined above, you can probably reduce your cholesterol levels . If after following this regime for a couple of months you find that your cholesterol levels are still too high, you should speak with your doctor about it its possible you may require medication or a natural supplement to aid in lower your cholesterol levels.
Reducing cholesterol in particular LDL, the "bad cholesterol" (which creates plaque in our arteries that can then block blood flow to the heart and the brain) - can significantly aid your cardiovascular functioning.
The causes of elevated levels of cholesterol are eating too many animal products, especially red meat & dairy products, and ones liver itself producing an excessive amount of cholesterol.
So how can one go about reducing cholesterol safely?
Non-dietary elements can have an influence. Lets look at these first. These include making sure you get out in the sun everyday and maintaining a regular regime of exercise of at least one half hour each day, such as swimming, bicycle riding or walking, to aid in strengthening your cardiovascular systemas a whole. Also, you should try to lose any excess pounds that you are carrying around on your body. Even losing 10 pounds can result in a definite lowering of your cholesterol. As well, of course, alcohol consumption and smoking should be eliminated or kept to a minimum. With regards to alcohol, that means one drink per day for women, two for men.
More important perhaps is focusing on your diet. First some basic advice. Try to drink a minimum of 6 glasses of water each day. Limit the amount of animal and dairy foods you eat to no more than 10% of your daily calories. Try to eat lean meat and skim milk. Some types of fish, including cod, tuna and halibut, contain significantly less cholesterol than red meat. Other fish products such as salmon and mackerel contain high levels of beneficial acids that can aid your cardiovascular health. Try to eat more foods rich in dietary fiber, as well as vegetables and fresh fruits and avoid fried foods and hydrogenated oils.
Lets list a few of the natural substances that may help alleviate high cholesterol. The fiber found in whole grain foods may help prevent the cholesterol contained in the foods we ingest from entering into our bloodstream. Select pastas and breads made from whole grains, and switch to brown rice. Try to eat more nuts and soy foods, sprouts and seaweed as well.
Vitamins B6, C and E are generally regarded as helpful. Some other natural substances that can aid in reducing cholesterol levels include garlic (raw), chromium, grape seed extract, soy, carnitine and pantothine. These increase the levels of the good cholesterol (HDL), which can help significantly. Omega-3 fatty acids and plant sterols are also contributors to the health of your heart. Blueberries, too, are very useful in reducing cholesterol. You should also make it a habit to drink each day a nice blended natural fruit drink mixed with soy protein and spirulina.
If you take the time and make the effort to follow the simple tips outlined above, you can probably reduce your cholesterol levels . If after following this regime for a couple of months you find that your cholesterol levels are still too high, you should speak with your doctor about it its possible you may require medication or a natural supplement to aid in lower your cholesterol levels.
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