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May 28, 2012

Ways to Lower Cholesterol

Filed under: Uncategorized — admin @ 8:00 AM

Ways to Lower Cholesterol

Go Vegan: The best way to keep saturated fat intake low and to avoid cholesterol completely is to base your diet on mainly on plant foods – grains, beans, vegetables and fruits. A vegan diet is free of all animal products – this means no red meat, poultry, fish, eggs, milk, cheese, yogurt, ice cream, butter, etc. – this yields the lowest risk of heart disease.

Fiber: Soluble fiber helps to slow absorption of some food components such as cholesterol. It also acts to reduce amount of cholesterol the liver makes. Oat, barley, beans, and some fruits and vegetables are all good sources of soluble fiber. There is no fiber in any animal product.

Maintain Your Ideal Weight: Carrying excess weight can affect one’s risk for heart disease. Losing weight helps to increase HDL levels (the “good cholesterol”). People who have a large waistline are at a higher risk than those who carry excess weight around the hips and buttocks.

Blood Pressure: is also a risk factor for heart disease and can lead to strokes and other serious health problems (see chapter 4). Luckily, this is another area where we can take control by watching the foods we eat. A low-fat, high-fiber vegetarian diet can help lower blood pressure.

Smoking: People who smoke have a much higher risk of heart disease than non-smokers do. Moderation is not good enough – it is essential to quit smoking! (see pages 71-76).

Exercise: Regular light exercise such as a daily half-hour walk, can cut death rates dramatically.

Less Stress: Getting adequate rest and learning techniques for stress reduction, meditation, yoga, walking is helpful.

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