Take Action Against Cholesterol With These Foods

High cholesterol is a major problem for a lot of people today. It can lead to serious life threatening complications if left untreated; that it why it is important to eat a healthy diet and maintain a healthy lifestyle. An important part of a healthy lifestyle is exercise. As for healthy eating habits, here are a few foods which are proven to lower bad cholesterol (also known as LDL).

Oatmeal is one of the most well known cholesterol lowering foods. It contains soluble fiber which reduces low-density lipoprotein (or LDL). Kidney beans, apples, pears, barley, and prunes are some of the other foods which contain soluble fiber. Another cholesterol lowering food is the walnut. The walnut is made up of polyunsaturated fatty acids which are proven to not only reduce bad cholesterol but also keep blood vessels healthy and elastic. However, it is important to note that this particular nut is fattening, that's why a simple 2 ounce serving per day is enough.

Another food which is responsible for lowering LDL is fish. All fatty fish are rich in omega 3 fats which are known to reduce the risk of blood clots, reduce blood pressure, and lower cholesterol. Lake trout, herring, mackerel, sardines, and salmon are some of the best fish to consume. It is best to bake or grill the fish in order to gain the most health benefits. Another way that people lower their cholesterol is through the consumption of whey protein shakes. These particular shakes can replace one of your daily meals. With zero cholesterol, zero sodium, and zero saturated fats, it is easy to see why a lot of people consume protein shakes. They are also great for those of us who want to lose weight in ways other than with diet pills. These are just a few steps to help you lower bad cholesterol.

Cholesterol-Lowering Foods - Lowering Cholesterol Naturally

You can't turn on a TV without being bombarded with cholesterol lowering drug ads because there are 105 million adults in the US with cholesterol levels higher than they should be. It's the way we do things; take a pill and make it better. Are statins effective? Yes, they are or the FDA would not have approved them. But what the ads don't feature is that there can be significant side affects from taking statin drugs including difficulty sleeping, nausea, dizziness, and muscle aches.

But there are steps you can take to lower your cholesterol levels naturally, without taking drugs and putting up with unwanted side affects. Here are the most important:

Limit Your Intake of Cholesterol Be aware of how much cholesterol is in the foods you choose. Limiting dietary cholesterol will also reduce saturated fats as they usually go side by side in the same foods.

Eat Regularly Missing a meal often leads to overeating. There is nothing wrong with eating 5 or 6 times a day if they are "mini" meals and stop your food cravings. If you are tempted to overeat anytime you are around food, then the three scheduled meal plan is probably better.

Get Exercise Your body was designed to move about and it works better when it is exercised. Improved muscle tone, blood flow, raised "good" (HDL) cholesterol levels, and controls body sugars.

Drink Water 32 to 64 ounces a day is recommended. Sound like a lot, but you will have more energy and will eat less.

Limit Calories from Fat Eat a minimum of trans-fatty acids (butter, salad dressing, ice cream).

Eat a mix of protein Maintain a balance of vegetable, fish, and meat protein. Increase the amount of omega-3 fatty acids.

Eat More Vegetables and Fruits Nature has provided us with powerful natural methods to fight high cholesterol and heart disease. These sources of dietary fiber also help reduce "bad" (LDL} cholesterol.

I am not for a minute suggesting that, if you are under a physician's care and have been prescribed medication for cholesterol that you should stop and instead take up the steps above. If you are on medication, stay on it.

What I am pointing out is that we can help ourselves reduce our cholesterol levels with some pretty easy life style choices and lead a much healthier, happy lifestyle.

If you are ready to make these changes, one of the most challenging is how to increase the amount of fruit and vegetables in your diet to the recommended 5 servings daily. I recommend using smoothies as the medium to get the fruit and or vegetables you need. They are easy to make, low calorie, and there is an almost infinite number of recipes so you will not get bored.

Would you want a dietary supplement that will help you control your cholesterol levels? Go to Mila Healthy Living.Com and read about this truly remarkable product.

Mila's properties include eight times more omega-3 fatty acid than salmon, twice the fiber of bran flakes, and six times more calcium than milk.

5 Foods That Lower Cholesterol

1. Oatmeal & Oat Bran: Both of these are high in soluble fiber. Eating this type of fiber will lower your LDL or "bad cholesterol".

2. Walnuts & Almonds: These are packed with "good" fats and have been shown to have favorable effects on cholesterol levels.

3. Fish: Fatty fish such as mackerel, salmon, sardines, trout and herring also can have positive effects on your cholesterol levels. The omega 3 fatty acids found in fish can also be taken in pill form (fish oil).

4. Olive Oil: Adding extra virgin olive oil to your diet is an easy way to improve your cholesterol levels. Saut? vegetables in it, mix it with vinegar to make a salad dressing or add it to a marinade. This is another way to lower your LDL numbers.

5. Beans (kidney, lima, black, navy, pinto, garbanzo): Like oatmeal and oat bran, these beans are high in soluble fiber. They are also great sources of protein.

Adding these foods in with a regular fitness routine can help reduce or even eliminate the need for medication. Remember, food is not only our fuel but it also serves as our medicine. If your doctor has suggested medication then be sure to ask him/her if your dosage can be lowered or even eliminated if you can lower your cholesterol numbers with diet and exercise. Many doctors will write a script for medication before discussing any other options that you may have. As always, let me know if you have any questions or article suggestions.

Have a good one!
William
Personal Trainer
Boot Camp Instructor

William is the Orlando area's weight loss expert. Feel free to contact him to find out how his programs can help you reach all of your fitness goals.