To put it bluntly, high cholesterol can be life threatening and increases your risk of a heart attack or a stroke. Looks can be deceiving and a blood test is the only way to know if your cholesterol is high. If your doctor has diagnosed you with this condition there is a lot you can do to improve the situation. Listen to your doctor and follow his instructions, but understand that natural cholesterol lowering is real and attainable.
Measuring cholesterol and understanding what the numbers mean can be confusing for many people. Each person has three measurements, first the LDL which is the so called bad kind that blocks arteries. The optimal number for LDL is less than 100. The second number is the HDL, the good kind. For your HDL 60 or above is considered protection against heart disease. The third number is your total cholesterol, which simply means that your LDL and your HDL combined should be less than 200.
There are foods that if eaten regularly will reduce your LDL levels or increase your HDL levels. These foods are not exotic or hard to find. The list includes oats, red wine, nuts, salmon or fatty fish, tea, beans, chocolate-not candy bar chocolate, margarine, garlic, olive oil, spinach and avocado. By incorporating these foods into your diet and eliminating foods that are known to increase levels, most people will see their numbers drop significantly.
As a general rule foods high in fiber and low in fatty acids are what you should be eating. Most foods that are high in fiber have little or no fatty acids. These foods, oats, beans, spinach will lower your bad cholesterol. Foods rich in Omega 3 fatty acids, such as certain fish, nuts and avocado will help increase your HDL, good levels.
Another simple rule is to drastically reduce the saturated fat in your diet. Reduce or eliminate your intake of red meat. Fried foods should be cut way back. Donuts and butter filled pastries are two good food items to stay away from.
Legumes are your new best friend. Soy is a healthy source of protein and easily available in variations. Any type of beans, are excellent sources of protein that will not increase your LDL. Eating to control your cholesterol levels may have the added bonus of causing weight loss. If you are overweight, eat healthy, moderate portions and exercise regularly to encourage weight loss.
Buy some over the counter psyllium, Metamucil is one name brand and take that once a day. If you do not like the taste put in a soy protein shake. Plant sterol over the counter supplements should also be taken daily. If diet and supplements do not sufficiently handle the problem, statin medication may be appropriate. Talk to your doctor.
It is best not to be too hard on yourself. Completely eliminating the foods you have loved all your life is a recipe for failure. Rather have lean red meat once or twice a week. Have that donut you crave once a week, and save it for a time when you can savor the taste. Try recipes that substitute ingredients with healthy choices, and do not forget to have your levels checked regularly so you can chart your progress.
Measuring cholesterol and understanding what the numbers mean can be confusing for many people. Each person has three measurements, first the LDL which is the so called bad kind that blocks arteries. The optimal number for LDL is less than 100. The second number is the HDL, the good kind. For your HDL 60 or above is considered protection against heart disease. The third number is your total cholesterol, which simply means that your LDL and your HDL combined should be less than 200.
There are foods that if eaten regularly will reduce your LDL levels or increase your HDL levels. These foods are not exotic or hard to find. The list includes oats, red wine, nuts, salmon or fatty fish, tea, beans, chocolate-not candy bar chocolate, margarine, garlic, olive oil, spinach and avocado. By incorporating these foods into your diet and eliminating foods that are known to increase levels, most people will see their numbers drop significantly.
As a general rule foods high in fiber and low in fatty acids are what you should be eating. Most foods that are high in fiber have little or no fatty acids. These foods, oats, beans, spinach will lower your bad cholesterol. Foods rich in Omega 3 fatty acids, such as certain fish, nuts and avocado will help increase your HDL, good levels.
Another simple rule is to drastically reduce the saturated fat in your diet. Reduce or eliminate your intake of red meat. Fried foods should be cut way back. Donuts and butter filled pastries are two good food items to stay away from.
Legumes are your new best friend. Soy is a healthy source of protein and easily available in variations. Any type of beans, are excellent sources of protein that will not increase your LDL. Eating to control your cholesterol levels may have the added bonus of causing weight loss. If you are overweight, eat healthy, moderate portions and exercise regularly to encourage weight loss.
Buy some over the counter psyllium, Metamucil is one name brand and take that once a day. If you do not like the taste put in a soy protein shake. Plant sterol over the counter supplements should also be taken daily. If diet and supplements do not sufficiently handle the problem, statin medication may be appropriate. Talk to your doctor.
It is best not to be too hard on yourself. Completely eliminating the foods you have loved all your life is a recipe for failure. Rather have lean red meat once or twice a week. Have that donut you crave once a week, and save it for a time when you can savor the taste. Try recipes that substitute ingredients with healthy choices, and do not forget to have your levels checked regularly so you can chart your progress.
About the Author:
When you are looking for the facts about natural cholesterol lowering, go to our web pages here today. More details can be seen at http://moongazingapothecary.com now.
0 commentaires:
Enregistrer un commentaire