15 Simple Methods to Lower Your Cholesterol Level Drug-Free

Several studies have been conducted on cholesterol and diets. There are strong links between eating dairy products (cheese, cakes), meat, animal organs, egg yolks and elevated cholesterol levels in the human body. Likewise, these studies also found that cholesterol level is typically within normal range for folks who eat more fresh fruits and vegetables!

The recent movie "Super Size Me" has taught us that fast foods are typically high in saturated fats and opting deliberately for convenience meals is a sure way of inviting health challenges. So eating FRESH is the first step in managing cholesterol. Fruit, vegetables (sorry folks, french fries being excluded), and grains will help you maintain optimal health.

As the saying goes, "doing the same thing over and over and expecting to get a different result is simply insane". In our context, if you are suffering from high cholesterol and you have been on a heavy dairy diet, with lots of meat and fried foods, it is time for to change your dieting habits. If you eat right, you are in a better position to get your health back and reduce your risk of heart disease and stroke.

Here is a list of simple things that you can start changing right away, if you have not been doing it already:

1) Read labels - choose low-fat foods and beverages;

2) Avoid foods that contain harmful trans fats such as margarine, salad dressing and sauces;

3) Opt for lemon juice and natural flavorings;

4) Use unsaturated cooking oils (example: canola, sunflower, and olive oil);

5) Strictly no palm and peanut oils for your cooking;

6) Be careful of loose labels such as "100% vegetable oil" -- palm and peanuts are considered plant-based (in other words, they could be labeled as vegetable-based oil). If in doubt, call the 1800 number stated on the product label to clarify. If you are still doubtful, then simply avoid it totally;

7) Use low-fat cooking-sprays instead of butter;

8) Stir fry, steam and boil your food instead of deep frying;

9) Avoid eating bakeries too much, especially dough nuts as they are processed heavily in oily;

10) Avoid processed foods (deli meats, sausages, hot dogs, bologna, salami and fatty red meats);

11) Generally speaking, white meat is better than red meat. Eating fish is healthier than eating chicken, which in turn is healthier than eating lamb (red meat);

12) If you must take meat, then make sure you choose lean cuts and skin it before cooking;

13) Eat soluble fiber such as peas and beans, fruits (especially oranges and pears), oats, rye, and barley, vegetables (especially brussel sprouts and carrots);

14) Low-fat yogurt for snacking instead of chips; and

15) Choose black low-sugar chocolate instead of Hershey bars.

Oh by the way, have you ever wondered why deep fried, oily, creamy as well as buttery foods are more tasty than boiled or steamed dishes? Well, this is because the taste buds on our tongues have a special affinity for fats and oil. Meats generally taste better than vegetables, even if the meat is steamed or boiled. This is due to the presence of fats in meats. And if the meat is deep fried, they taste even better because of the elevated level of fats and oil.

Lyn P.

Lyn P. writes on various topics of health and nutrition. The above article was recently included in the Cholesterol Diet Secrets mini course ( CholesterolDietSecrets.com CholesterolDietSecrets.com ), a website that provides tips for reversing the effects of cholesterol without prescription drugs.