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Natural Ways to Lower Cholesterol

Purchase the leanest cuts of meat you can come across. Regularly replace poultry (without the skin) and also fish for red meat. Change over to low fat cottage cheese and yogurt, reduced fat hard cheeses and also skim or 1 percent milk. Consume no more then four egg yolks during a week. Normal bodies adjust to increased intake by cutting back on regular product. On the other hand, since one third of people are cholesterol responders their blood cholesterol does go up when they consume cholesterol.

You need to use low fat cooking methods to stop the cholesterol from coming back in to your diet. Use fat-free marinades with liquids like wine, tomato or lemon juice. Eat vegetables and complex carbohydrates lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. You can lower your LDL levels and raise your HDL levels just by losing some weight. Eat less fatty foods and more fruits, vegetables, grains and beans and it is a good bet that you will gradually drop the pounds. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet.

Supposedly some of the non-alcoholic ingredients in red wine raises hdl and suppresses the body from producing ldl. The ldl lowering effect of red wine and grape juice comes from a compound that grapes produce normally to resist mold. Tobacco smoke is actually more damaging to the heart than the lungs. Not only does it reduce the amount of oxygen the heart receives, it also actually damages the cells of the heart, rendering them less able to produce energy and thereby weakening the heart.

Exercise regularly. There is good evidence that suggests exercise can lower ldl cholesterol and boost hdl cholesterol. Both aerobic exercise such as jogging, swimming, walking, bicycling and cross country skiing and also strength training like lifting weights or using weight machines all promote the improvement of cholesterol levels. An analysis of 11 studies on weight training showed that this exercise lowered ldl by 13 percent and raised hdl by 5 percent. If you lift weights, use light to moderate weights and do many repetitions.

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