How to Lower Cholesterol Without Drugs

Nowadays many people are obsessed with losing body fat, either to have a more slender physique or to lower cholesterol. Unfortunately they sometimes resort to drug-based slimming tablets and even other more dangerous means. Most of these people are unaware of the damaging effects this may be causing to their liver.

However, there is a natural way to lower cholesterol and shed some of those pounds. It is to have a healthy diet and perform moderate to rigorous exercise at least 3 times a week. Everyone who has tried it will agree, that pounding the treadmill or doing a similar exercise to raise the heart rate, not only helps a person burn off the fat but also live a much healthier life. Clinical studies have shown that doing at least 30 minutes exercise 3 - 4 days every week increases a person’s good cholesterol levels by 10% - 20%.

It is not always true that when a person is slender that they have lower cholesterol than someone heavier. Because of our modern society’s need for fast food, the unhealthy food we put in our body translates to cholesterol imbalances and even for those with faster metabolisms, cholesterol problems are totally unavoidable if their lifestyle and diet is poor.

To lower cholesterol one good idea is to consume high fiber foods such as pectin, oat bran, psyllium, guar gum and dried beans. These have been shown to significantly lower total cholesterol and low density (bad) cholesterol. This highly recommended daily regime also greatly contributes to keeping a normal bowel movement while cleansing the colon from unwanted body fat and toxins. With proper diet and ample aerobic exercise, bad cholesterol is lowered and good cholesterol is raised. Maintaining an active lifestyle is the best natural way to lower cholesterol, raise your mood and encourage a more positive mental attitude.

A lower cholesterol, salt and fat diet is vital, not only to losing weight but also in staying healthy. These dietary tips go hand in hand with exercising. You could exercise 6 times a week, but if you ate a Big Mac and fries every day, the days in the gym wouldn’t bring the best results. Just as paying attention to your diet won’t totally help without losing any sedentary habits and raising your level of physical effort.

To re-iterate, exercise doesn’t always mean you have to lift heavy weights. Cardiovascular exercises help a lot in lowering cholesterol levels and releasing natural feel good, pain lowering endorphins. Aerobic exercises like dancing, swimming and rowing are a far better substitute. The form of exercise doesn’t really matter as long as you are sweating and raising your heart rate. The main goal here is to lower cholesterol and cardiovascular exercise is the best form.

Doing a sport is a good idea. It is not exactly required for you to be a professional or reach a required standard. Participating in any sport is another natural way to lower cholesterol. People of any age should do daily exercises, not only to lower cholesterol but to stay fit and healthy and give them a purpose in life.

Whatever your reasons for wanting to lower body fat, there are two important facts to remember. The first is that your diet and lifestyle have given you the problems of poor health or excess weight, and a change to these factors will reverse the effects. The second is the drug approach doesn’t offer a solution, only further complications. If you have reached a point where you are committed to doing something to change the way your life is going, congratulate yourself for making that decision, and to beginning your road back to health and happiness.

Author's Resource Box 

Jane Starr is a passionate writer and an aspiring entrepreneur, who has done extensive research into the natural approaches to lowering cholesterol. If you want to learn more about lowering cholesterol without medication, visit our website at www.bestloweringcholesterolsecrets.com for experienced help regarding all aspects of lowering your cholesterol naturally.

Article Source: How to Lower Cholesterol Without Drugs

Author : Nigel

Naturally Lower Your Cholesterol Through The Food You Eat

Cholesterol is measured in three ways, LDL (bad) cholesterol, HDL (good) cholesterol, and total cholesterol. Cholesterol is determined by a couple of different factors genetics, diet and exercise. One’s diet is the easiest factor to control. However, peoples eating habits have declined over the years and diets are filled with highly processed, high fat, and high sugar foods. This raises the bodies LDL bad cholesterol and lowers the HDL good cholesterol. High LDL cholesterol levels are bad because it raises blood pressure, increases plaque build up in arteries and increases the risk for heart disease and heart attack. Lowering your bad cholesterol should be a major concern and by eating these foods you can start reducing your LDL levels today. Remember to eat a variety of these foods on a daily basis to get the maximum cholesterol lowering effects.

1. Oats/Oatmeal- Oats are part of the whole grain group of food and should be consumed on a daily basis. Oats are one of the best sources of soluble fiber. It is recommended to consume 20-35 grams of fiber a day, with 5-10 grams being soluble fiber. Due to the switch to highly processed flour and refined grains, which are cheaper and easier to produce, Americans are taking in less fiber and our cholesterols are rising because of it. Soluble fiber is important in lowering low-density lipoprotein (LDL) also known as bad cholesterol. Soluble fiber works by reducing both total cholesterol and LDL cholesterol. So eat a bowl of oatmeal or cold oat based cereal to boost your fiber intake and lower your cholesterol. Also include oat bran, barley and other whole grains n your diet to reduce your risk for heart disease.

2. Beans- Beans are another source of valuable soluble fiber. Therefore eating 1/2 cup of beans a day can reduce your cholesterol. Additionally beans fill you up and take a long time to be digested by the body. This is why beans are a perfect food to lower cholesterol. Plus there are so many different choices of beans such as navy, kidney, pinto, lentils, garbanzos, black eye peas, etc.

3. Nuts- Nuts such as almonds, walnuts, hazelnuts, peanuts, pecans, pistachios, and some pine nuts are great for lowering LDL cholesterol and raising good HDL cholesterol. Nuts are rich in unsaturated fats, which keep the blood vessel to the heart healthy. These fats make LDL cholesterol unable to oxidize therefore reducing the plaque build up in arteries, which can cut off blood flow to the heart. By reducing plaque build up you reduce your risk for heart disease. Nuts are high in calories so limit your intake to about a handful or 1.5 ounces a day and avoid salted or sugar coated nuts.

4. Olive oil- Olive oil is rich in antioxidants and monounsaturated fats, which lower LDL cholesterol. Olive oil is also rich in phenolics, a plant substance that makes blood less likely to clot. Because olive oil is high in calories, limit your intake to 2 tablespoons a day. To reap all the heart health benefits of olive oil use it in place of butter, lard, or shortening. To get even better cholesterol lowering effect use extra virgin olive oil because the oil is less processed and contains more antioxidants. Other vegetable oils such as canola, sunflower and safflower oil also provide cholesterol-lowering benefits to the body.

5. Fish-Fish, especially fatty fish are a heart healthy addition to ones diet. Fatty fish have high levels of omega 3 fatty acids, which reduce blood pressure, and development of blood clots. Omega 3 fatty acids reduce triglycerides in the bloodstream, which lowers LDL cholesterol and keeps blood vessels clear and healthy. Fish should be consumed at least 2 times a week. Examples of fatty fishes include salmon, halibut, mackerel, lake trout, herring, sardines, and albacore tuna. The best way to consume fish is by baking or grilling it. Omega 3’s and fish oils are available in supplementation, however fresh fish have additional nutrients such as selenium that you will miss out on when taking the pills.

6. Fruit- Fruit is a great food for a healthy body. In addition to their vitamins they are low in calories and should consume 4-6 servings of a day. Fruits such as apples, grapes, strawberries, and citrus fruits are rich in pectin a soluble fiber that helps to lower cholesterol. Blueberries have been called a super food because of its nutritional benefits to the body. Blueberries lower LDL cholesterol in the blood, which reduces plaque build up in the arteries. Blueberries help support liver function by removing cholesterol from the system more quickly. Avocadoes are also a heart healthy fruit, full of monounsaturated fats. Avocadoes lower LDL cholesterol and remove triglycerides from the blood stream. Avocadoes are high in calories so limit your intake to a few slices per serving.

7. Vegetables- Vegetables are very healthy for the body as a whole. They are full of vitamins and minerals are very low in calories and you should consume 6-8 servings of vegetables a day. Tomatoes are full of lycopene, which inhibit LDL production. Lycopene lowers LDL cholesterol and breaks down artery clogging plaque. Asparagus, beets, okra, carrots, eggplant, green beans, and cauliflower also help to lower cholesterol. When these vegetables are served steamed it improves their cholesterol fighting abilities. Steaming these vegetables helps to bind bile acids, therefore the liver requires more LDL cholesterol to make bile, further lowering LDL cholesterol.

Author's Resource Box

Sarah Labdar graduated with a BA in exercise science and has worked in the medical field since. Her focus is alternative medicine and how it interacts and works in conjunction with traditional medicine.

http://www.universalhealthinfo.com/Foods_for_Cholesterol.html
Article source :  Naturally Lower Your Cholesterol Through The Food You Eat