A certified nutritionist who has majored in health, fitness and nutrition, Traci Vandermark has been writing articles in her specialty fields since 1998. Her articles have appeared both online and in print for publications such as Simple Abundance, "Catskill Country Magazine," "Birds and Blooms," "Cappers" and "Country Discoveries" to name a few.
SUPPLIES
- Exercise
- High fiber foods
- Fresh fruit and vegetables
- Nuts
- Mono-unsaturated fats
Overview
High cholesterol is a serious health problem, as it is often a precursor to heart disease, heart attack and stroke. Medical science treats high cholesterol with a group of drugs called "statins." Statin drugs are used to lower the LDL (bad) cholesterol levels in the blood. Unfortunately, while they may lower LDL levels, statin drugs often cause a great deal of damage to other parts of the body. Some of the side effects include muscle pain, memory loss, nausea and the worst of all, liver damage. As an alternative, there are natural steps one can take to reduce cholesterol levels without medicine.
If you are currently on medication, do not discontinue its use or drastically change your lifestyle without first consulting your physician.
Step 1
ExerciseGet regular exercise. In a paper published by the University of New Mexico, studies on the connection between exercise and cholesterol levels surmise that active lifestyles help prevent rises in triglycerides and that endurance exercise will actually lower triglyceride levels. Part of this may be because of an increase in muscle and tissue that comes from endurance training. Exercise also leads to a decrease in body fat, which is also known to lower cholesterol levels. Try to work up to exercising at least 30 minutes a day, 5 to 6 days a week.
Step 2
High fiber grains, nuts and seedsEat more fiber. Eating foods high in fiber works by preventing cholesterol absorption and by trapping cholesterol to remove it from the body. Excellent sources of fiber are fruit, nuts, beans, seeds and whole grains.
Step 3
Fresh fruits and vegetablesIncrease your intake of fresh fruits and vegetables. Not only are they loaded with fiber, they have the added benefits of phyto-nutrients and antioxidants that protect the heart from heart disease and can help lower cholesterol. Increasing your intake of fruit and vegetables also makes you feel more satisfied, keeping hunger at bay and helping you avoid processed foods that actually raise LDL (bad) cholesterol levels.
Step 4
AlmondsAdd some nuts to your diet. A study in the Journal of Nutrition (J. Nutr. 132:703-707, 2002) reported that adding almonds to a daily diet not only lowered the bad (LDL) cholesterol, but it raised the levels of good (HDL) cholesterol in the study's participants. This can be attributed to the mono-unsaturated fats found in the almonds and in almond oil. Mono-unsaturated fats are also found in other nuts and oils, such as walnuts, cashews, pistachios and olive oil, just to name a few. Munch on a handful of walnuts instead of potato chips when you are in the mood for a crunchy snack.
Step 5
No smokingStop smoking. If you smoke, quit. Avoid second hand smoke as much as possible. According to the American Heart Association, cigarette smoke contributes to the buildup of cholesterol in the arteries, contributing to heart disease and stroke.
Step 6
Reduce or eliminate the intake of saturated fat and trans fats in the diet. Both of these fats raise cholesterol levels. Common sources of these are whole milk dairy products, high fat meats, egg yolks and partially hydrogenated oils.
TIPS AND WARNINGS
- TIP : Just including one of these steps into your daily routine will set you on the path to reducing your cholesterol.
- WARNING : If you are currently on medication for high cholesterol, talk to your physician about adding some natural changes to your diet and lifestyle.
Never go off cholesterol medications without consulting your physician.
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