High cholesterol can put you at risk for a stroke or heart attack. A person does not have to be overweight or a senior citizen to have elevated numbers. The only way to know what your levels are is to take the blood test. Regardless of whether or not you look like a candidate, you may still have this condition. If you have been diagnosed with high LDL levels or low LDL, follow the orders of your doctor, but realize that natural cholesterol lowering is possible.
Understanding cholesterol measurements can be challenging for many patients. There are three measurements. First look at the LDL level, which is optimally less than 100. This is the bad kind that can clog the arteries. Then look at your HDL level, which is the good kind that will help your body fight heart disease. This number should be less than 60. The third measurement is your total number, which simply combines the LDL and HDL levels. This is ideally under 200.
Diet is not the only reason people are diagnosed with high cholesterol, but it is one of the main contributing factors. The following foods can help to naturally bring your levels to where they should be. In no particular order, the foods are salmon or fatty fish, red wine, oats, tea, margarine, beans, chocolate-this does not mean a candy bar, garlic, olive oil margarine, avocado and spinach. If you make these foods the mainstay of your diet, you can decrease the bad LDL and increase the good HDL.
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.
A general rule of thumb is to reduces saturated fats as much as possible. Replace fatty red meat with legumes or broiled chicken. Pastries rich in butter, donuts and fried foods are foods that increase the LDL, bad numbers. Eat these foods vary sparingly.
Get to know legumes and how to cook them. These protein rich plants like soy, beans and lentils will effectively lower your LDL. They are beneficial to your health in other ways also. Following this diet in moderate portions may result in weight loss. Losing excess body weight is a good thing from any health perspective, and will likely improve your LDL and HDL numbers.
Plant sterol supplements and psyllium, as found in Metamucil, will both help lower your LDL. Changing your diet and incorporating supplements and psyllium will make a difference. However, sometimes this condition is a genetic issue and statin medication is in order.
Do not try to be a martyr and cut out everything you love. Chances are your efforts will not last. Have the steak you love once a week in a moderate portion. Give into that donut or piece of pie on rare occasions when the time is right. Get creative with your cooking. Eat in more, and eat out less. Make sure you have regular tests to know where you stand.
Understanding cholesterol measurements can be challenging for many patients. There are three measurements. First look at the LDL level, which is optimally less than 100. This is the bad kind that can clog the arteries. Then look at your HDL level, which is the good kind that will help your body fight heart disease. This number should be less than 60. The third measurement is your total number, which simply combines the LDL and HDL levels. This is ideally under 200.
Diet is not the only reason people are diagnosed with high cholesterol, but it is one of the main contributing factors. The following foods can help to naturally bring your levels to where they should be. In no particular order, the foods are salmon or fatty fish, red wine, oats, tea, margarine, beans, chocolate-this does not mean a candy bar, garlic, olive oil margarine, avocado and spinach. If you make these foods the mainstay of your diet, you can decrease the bad LDL and increase the good HDL.
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.
A general rule of thumb is to reduces saturated fats as much as possible. Replace fatty red meat with legumes or broiled chicken. Pastries rich in butter, donuts and fried foods are foods that increase the LDL, bad numbers. Eat these foods vary sparingly.
Get to know legumes and how to cook them. These protein rich plants like soy, beans and lentils will effectively lower your LDL. They are beneficial to your health in other ways also. Following this diet in moderate portions may result in weight loss. Losing excess body weight is a good thing from any health perspective, and will likely improve your LDL and HDL numbers.
Plant sterol supplements and psyllium, as found in Metamucil, will both help lower your LDL. Changing your diet and incorporating supplements and psyllium will make a difference. However, sometimes this condition is a genetic issue and statin medication is in order.
Do not try to be a martyr and cut out everything you love. Chances are your efforts will not last. Have the steak you love once a week in a moderate portion. Give into that donut or piece of pie on rare occasions when the time is right. Get creative with your cooking. Eat in more, and eat out less. Make sure you have regular tests to know where you stand.
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