Simple ways to Lowering Cholesterol
If your doctor has already told you that you have high cholesterol then you know you need to change your diet and lifestyle to lower cholesterol and your risk of heart disease. Even if your doctor prescribed a cholesterol drug to bring levels down, you'll still need to change your diet and become more active for cardiovascular health. And these simple tips can help you keep cholesterol levels in check.
Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet -- and both raise levels of bad cholesterol. This bad cholesterol (LDL) can cause plaque to build up in your arteries, leading to heart disease. HDL "good" cholesterol, on the other hand, helps clear bad cholesterol from your blood.
Now if you want to lower the bad cholesterol and raise the good cholesterol, then you should start with your diet. Most people eat super-sized meals, with portions that are twice the size recommended for good health. That can contribute to weight gain and high cholesterol. Here's an easy way to practice portion control for a meal: Use your hand. One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. And a serving of cooked vegetables, rice, or pasta should fit in your cupped hand.
Do well to load your plate with fruits and vegetables -- five to nine servings a day -- to help lower bad cholesterol. Antioxidants in these foods may provide the benefit; Or it may be that when we eat more fruits and veggies, we eat less fatty foods. Either way, you'll also help lower blood pressure and maintain a healthy weight. Foods enriched with plant sterols, such as some margarine spreads, yogurts, and other foods, can also help lower bad cholesterol.
Be sure to always tart your day with whole grains as the fiber and complex carbohydrates in whole grains help you feel fuller for longer, so you'll be less tempted to overeat at lunch. They also help reduce LDL "bad" cholesterol.
By...Belinda Yeboah
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