Cholesterol is a natural component of a healthy body. Too much cholesterol can lead to fatty deposits in your blood vessels, which over time will reduce the flow of blood through your arteries and place you at a higher risk for heart attack and stroke. In addition to prescription drugs, there are many natural ways to address this problem, including lifestyle changes, dieting and alternative medicines.
Lifestyle Changes
Being overweight is a factor in high cholesterol. Losing as few as five pounds can help lower your cholesterol levels. You should consider ways to limit your food intake as well as choose less fattening foods. Skip dessert all together, or substitute fruit for a slice of chocolate cake. If you lead a sedentary lifestyle, becoming more active will also help. You can start with small steps, like taking the stairs instead of the elevator, or parking at the far end of the parking lot.
Regular exercise, with your doctor's approval, can also help you to naturally reduce . Your ultimate goal should be a minimum of 30 minutes of exercise daily, which can be split into small intervals throughout the day. Some ideas to consider are walking, bike riding and swimming. You may find that exercising with a friend helps you to stay motivated.
Giving up smoking can improve your cholesterol level, as well as lower your blood pressure. Although it can take many years to totally eliminate the effects of smoking, your risk of a heart attack will start decreasing almost immediately.
Diet
In addition to losing weight, making changes in the types of food you eat can help you naturally cholesterol. You should avoid saturated fat and trans fat in favor of monounsaturated fat found in items such as olive, peanut and canola oils. You should also try to limit how much cholesterol you consume in your diet. Foods with high levels of cholesterol include organ meats, eggs (especially the yolk) and whole milk. Limiting your consumption of alcohol is also recommended.
There are some specific types of foods that will help you lower cholesterol. These include whole grains; fruits and vegetables; and some types of fish including cod, tuna, and halibut.
Alternative medicines
There are a number of natural products that may help you to lower your cholesterol. You should be aware that the benefits of these products have not been clinically proven. While they should not pose health risks if you consume them in limited quantities, it is always a good idea to check with your doctor before starting. Natural products that can help you lower cholesterol include artichokes, barley, garlic and oat bran. Supplements include beta-sitosterol, blond psyllium and sitostanol.
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