If you have been told that your cholesterol is too high, then you need to know a bit more about this fat-like substance before you can start to make the effort to reduce your cholesterol. When unhealthy levels of the substance exist in your body, the cholesterol begins to form a thick plaque on the walls of the arteries that carry blood to the heart. The restricted blood flow as a result of arterial plaque is called coronary heart disease, and often leads to heart attacks.
Moving the goal posts
Also be aware that the threshold level for cholesterol to be considered high has been raised from time to time in recent years. You need to research why this has been done, and the reasons behind it, to understand whether your levels are really at risk or if there there is an ulterior motive behind this raising. All pharmaceutical medications come with a high risk of side effects and you should be fully informed as to all aspects of your own particular health.
There are actually different types of cholesterol
The two most important that we need to know about are low density lipoprotein LDL and high density lipoprotein HDL.
- LDL is the bad cholesterol because it is this type of cholesterol that sticks to arterial walls and can lead to coronary heart disease. It wreaks havoc in our bloodstream elevating our risk of heart failure and stroke.
- HDL is the good cholesterol because it actually helps to clear its bad cousin LDL from those same arteries. HDL is needed to produce Vitamin D, various hormones and to aid the digestion of fats.
So how can you help the good guys to beat the bad guys in this battle for a healthier you in spite of age and genetic make up affecting the body’s natural cholesterol balance?
There are lots of steps you can take
Many of these are about what you eat:
- Before the question of diet, the very firs thing is to give up smoking as cigarette smoke reduces the good HDL which means more LDL sticks to the arteries. Just this one change can decrease your risk of coronary heart disease by as much as 50%. An excessive intake of alcohol is also a risk factor for increasing the cholesterol level in the body.
- Take up exercise as burning those extra calories (ideally about 1200 per week) through walking, swimming, aerobic exercise, weight training and more can reduce LDL levels considerably.
- Lower your body weight as being overweight or obese can create various healthy problems including an increased level of LDL.
- Eat a fiber loaded breakfast such as oats, wheat biscuits, wholegrain bread and muffins or fruit. 3 grams of barley oil extract or 30 grams of barley bran flow per day will reduce LDL cholesterol.
- Make legumes a part of your diet a least 3 times per week. They are healthy, filling and the wide variety of dishes that can be whipped up from just one can of beans is endless. Beans are rich in pectin.
- Eat more fish (from safe sources) and avocado pear because they are both tasty and packed with omega-3 fatty acids which lower cholesterol as well as reducing blood pressure and alleviate the risk of developing blood clots.
- Switch to olive oil which has a potent mix of antioxidants to lower LDL while keeping levels of HDL safe and sound. Extra virgin olive oil is even less processed and healthier. Coconut oil is another excellent oil source.
- Add garlic to your meals as this powerful and highly versatile vegetable helps lower cholesterol, reduces the risk of heart disease plus fights infection and boosts your immunity. The ideal dosage is a few cloves of garlic or 600 to 1200 mg of garlic extract per day divided into 3 doses.
- Stick to grass fed organic red meat only along with free range poultry and eggs.
- Snack on healthy walnuts and almonds which significantly reduce cholesterol and keep blood vessels healthy and elastic.
- Eat plenty of grapes which contain a cholesterol reducing compound. Studies show that taking at least one and a half cups of grapes in a day can lower cholesterol level by 7% in just two months.
- Drink tea as the tannin in tea can help your body to maintain normal cholesterol levels.
- Finally the combination of honey and cinnamon are useful for reducing cholesterol. Make a paste of honey and cinnamon powder to spread on bread and eat it regularly for breakfast or drink a cup of hot water with two spoons of honey and a teaspoon of cinnamon powder daily.
I know there is lot to absorb in all the points above but think how much better it will be if you can lower your LDL cholesterol level and increase your HDL cholesterol level all by yourself with your own changes in your lifestyle instead of having to rely on drugs prescribed by your doctor.
A recent study published in the American Journal of Clinical Nutrition shows that eating certain foods can lower your cholesterol levels just as well as taking statin drugs.
The Health Ranger of NaturalNews.com
goes on to say: “Once again, this is no surprise at all to nutritionists. We have known for a long time that if you want to have healthy biochemistry and healthy cholesterol levels, you have to turn to natural foods and adopt the strategies of natural healthy. We have known that drugs are all but worthless compared to the healing power of foods. Half of the population in the US has total cholesterol numbers over 200. That puts them at greatly increased risk or heart attacks. When they go to see doctors, however, they are mostly told to take statin drugs. It is easier for a doctor to prescribe a drug than it is to teach someone how to live a healthy lifestyle