Lower Your Cholesterol Naturally
Natural Remedies:
Drugs are expensive and require frequent monitoring for side effects. Thus, if you have high cholesterol, lifestyle changes should first be maximized.
1. Oatmeal and oat bran are rich in omega-3 fatty acids, magnesium, potassium, vitamin Bs, calcium and a soluble fiber called beta glucans. These beta glucans work by interfering with the absorption and production of cholesterol. Studies show that if you eat a cup of oatmeal every day, you can reduce your cholesterol level by an average of 10%.
2. Eat more oily fishes, like sardines, salmon, tilapia and bangus. These fishes are rich in protein and omega-3 fatty acids that help dilate the blood vessels of the heart and brain. Thus, it can improve blood flow to these vital organs. A large Japanese study showed that patients who took omega-3 fish oil supplements lowered their bad cholesterol by 26% and reduced heart attacks by 19%.
3. Eating garlic is good for the heart, too. Garlic contains allyl sulfides which may help lower cholesterol levels. According to Dr. Robert Lin, a leading garlic researcher, taking 3 cloves of garlic a day can reduce your cholesterol levels by 10-15%. Cook garlic lightly. Don't burn it, or else it will lose its health effects.
4. Patients are encouraged to increase their intake of fish and vegetables. Likewise, increase your fiber consumption, such as apples, legumes, and grains, since fiber removes the cholesterol from your body.
5. Avoid these foods. Try replacing high-fat food items with low-fat options. Craving for full cream milk? Try skim milk.
6. Try boiling or broiling foods as opposed to frying.
7. Exercise is very effective in lowering your bad LDL-cholesterol and increasing your good HDL-cholesterol. A general increase in physical activity is encouraged. The best exercise is still brisk walking, 5 times a week for about an hour.
Drug option:
If diet and exercise fail (meaning your cholesterol levels are still high), then the best drugs are the statins, such as simvastatin or atorvastatin. See a doctor for these options.
1. Oatmeal and oat bran are rich in omega-3 fatty acids, magnesium, potassium, vitamin Bs, calcium and a soluble fiber called beta glucans. These beta glucans work by interfering with the absorption and production of cholesterol. Studies show that if you eat a cup of oatmeal every day, you can reduce your cholesterol level by an average of 10%.
2. Eat more oily fishes, like sardines, salmon, tilapia and bangus. These fishes are rich in protein and omega-3 fatty acids that help dilate the blood vessels of the heart and brain. Thus, it can improve blood flow to these vital organs. A large Japanese study showed that patients who took omega-3 fish oil supplements lowered their bad cholesterol by 26% and reduced heart attacks by 19%.
3. Eating garlic is good for the heart, too. Garlic contains allyl sulfides which may help lower cholesterol levels. According to Dr. Robert Lin, a leading garlic researcher, taking 3 cloves of garlic a day can reduce your cholesterol levels by 10-15%. Cook garlic lightly. Don't burn it, or else it will lose its health effects.
4. Patients are encouraged to increase their intake of fish and vegetables. Likewise, increase your fiber consumption, such as apples, legumes, and grains, since fiber removes the cholesterol from your body.
5. Avoid these foods. Try replacing high-fat food items with low-fat options. Craving for full cream milk? Try skim milk.
6. Try boiling or broiling foods as opposed to frying.
7. Exercise is very effective in lowering your bad LDL-cholesterol and increasing your good HDL-cholesterol. A general increase in physical activity is encouraged. The best exercise is still brisk walking, 5 times a week for about an hour.
Drug option:
If diet and exercise fail (meaning your cholesterol levels are still high), then the best drugs are the statins, such as simvastatin or atorvastatin. See a doctor for these options.
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