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12 Excellent Ways to Lower Cholesterol Naturally

By Operation-Meditation

Cholesterol is everywhere. It’s in all the yummy foods we like, and our bodies produce it naturally. While some cholesterol is necessary for normal blood chemistry, too much can have nasty consequences. Cutting down on cholesterol means you decrease your chance of heart attack and stroke, according to the American Heart Association. Here are 20 simple ways to lower your cholesterol naturally without medication.

1. Get up and Move that Body

According to researchers at Duke University’s School of Medicine, regular physical exercise can raise HDL (the good cholesterol) and lower LDL (the bad one) by around 10%.

2. Look at Labels

Read your food labels closely. Avoid processed and prepared foods that contain palm or coconut oil, cream, butter, egg yolk, lard, chocolate, or cocoa butter. Also, avoid fast foods and other unlabeled items.

3. Time for an Oil Change

One of the ways to lower cholesterol naturally is to check your oils. Choose sunflower, corn, soybean or olive oils instead of coconut and palm based oil products. Also, instead of frying your foods, broil, roast, stew, steam, or bake them. Baste with broth or wine instead of the drippings.

4. Turn Away Trans Fats

The Institute of Medicine’s Food and Nutrition Board warns against trans fats. Avoid foods with hydrogenated oil or even partially hydrogenated oil among the top ingredients listed. Cut out fatty meats and eat more fish and poultry.

5. Feed on Fiber

Excellent sources of fiber include whole grains, beans, nuts, leafy vegetables, and fruits. This soluble fiber is not only a heart-healthy antioxidant, but also a cholesterol-lowering substance. Eating fiber is one of the easy ways to lower cholesterol naturally.

6. Spare the Ribs (and other Red Meats)

Trim off the fat, skin the skin, and avoid fatty cuts of lamb, pork, and beef. Instead, eat fish, poultry, and lean meats. Also, choose a smaller portion when you are dining out.

7. The Right Carbs

There has been a lot of talk about cutting carbohydrates from your diet in order to be healthier. However, good carbs are necessary for proper nutrition. Eat legumes, oat bran, fruits, and vegetables. Studies show that the right carbs can significantly lower your blood cholesterol level.

8. Pour me a Cold One

Doctors advise that we drink 6 to 8 glass of H20 each day. We all know that water helps us maintain a healthy body, but now research shows alcohol does too. Moderate consumption of alcohol has been discovered to elevate the levels of the good cholesterol by around 10%. Also, green tea is a healthier alternative to carbonated, sugary beverages. Research shows that green tea has compounds that lower the bad cholesterol in our bodies. Drinking green tea is one of the top ways to lower cholesterol naturally.

9. Sneaky Snacks

High-fat snacks, like candy bars and potato chips increase blood cholesterol. Instead, eat homemade popcorn, dried fruits, and carrots.

10. Go Fish!

Research proves that countries where fish is consumed daily have lower heart disease deaths. Get your essential omega-3s and omega-6s by eating salmon, mackerel, and tuna.

11. Feed on Phytosterol

Pytosterols (pronounced Fie-Tos-Ter-Als) are plant food fats found in nuts, seeds, and fruits. These compounds block cholesterol absorption in the intestines. One of the best ways to lower cholesterol naturally is to ingest phytoteserols. Eat granola or take supplements to ensure you have your daily fix.

12. So, it is Soy

Soy protein contains phytoestrogens, those compounds that increase the effectiveness of the LDL cholesterol receptors and improve the liver’s ability to eliminate cholesterol from the body. Order a soy latte from the coffeehouse or eat some tofu.

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