Reducing Cholesterol - Two Steps To Get You Started

Health advice telling us to lower cholesterol is really referring to low-density lipoprotein (LDL), also known as the "bad" or unhealthy cholesterol. This wax-like substance can harm the lining of blood vessels and cause clotting, which in turn can cause cardiovascular disease. However, it is important to know that there is also a "good' cholesterol, high-density lipoprotein (HDL). HDL aids in reducing bad cholesterol by removing it from the blood and offloading it on the liver so it can be broken down and eliminated. Therefore, in order to lower bad cholesterol, you also need to raise good cholesterol levels.

There are a few things you can do that will quickly raise your HDL and lower your LDL cholesterol. Firstly, you want to stop eating fast foods. Do not eat any packaged or processed junk foods from the supermarket. These include cookies, cakes, pies, potato or corn chips, ice creams, candies, chocolates and soda drinks. This list by no means covers everything. You'll need to use your common sense. If food contains chemicals, trans-fats, and sugars, you should avoid it.

However, reducing your cholesterol level doesn't need to be painful. Natural, nutritious foods can be very tasty and enjoyable. A diet high in natural fruits and vegetables will support high good cholesterol levels and consequently, low bad cholesterol levels. Use olive oil for salad dressings and in cooking (but not on high heat) for good cholesterol health. Also add omega-3 fatty acids to your diet either through fatty fish such as salmon or tuna, or by taking a purified supplement (purification protects against mercury). By simply making these dietary changes you will lower LDL cholesterol levels and raise HDL levels.

Secondly, if you don't already exercise begin a daily aerobics program. Daily cardio-vascular exercise for an hour will significantly raise your good and lower your bad cholesterol. Initially, try to exercise at least six out of the seven days of the week for the hour. As your cholesterol levels improve you can reduce this to half an hour a day.

Here's a word of caution though. If you have major health issues, do not jump into a strenuous exercise program on your own. You will probably need to undertake a supervised program which is individualized. If you are asthmatic, for example, jumping straight into a strenuous program can be dangerous. It is important to heed professional advice and gradually develop your fitness. However, the goal should be to become fit enough to handle a reasonably strenuous exercise routine so that your cardiovascular system can strengthen and your cholesterol levels can improve.

These two simple steps will go along way to reducing cholesterol and improving your general health and well being. Once you have incorporated them into your lifestyle and experienced the benefits of improved health, you can take additional steps if necessary to lower your bad cholesterol. There are things to avoid like smoking and too much alcohol (more than two glasses of wine a day). There are also foods or supplements you can add such as cranberries (found to improve HDL levels by up to 8.6%) and onions (half an onion a day raises HDL). If you research this subject for yourself you will find even more ways to lower your cholesterol and improve your health. You'll feel better, look better and live better. The next step is up to you.

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