Why Not Try Lowering Cholesterol Naturally?

Treating high cholesterol involves lowering the low-density lipoprotein cholesterol or LDL to a level, which eliminates the risk of heart disease, stroke and similar illnesses associated with a high LDL. Prolonged high LDL levels can result in atherosclerosis (narrowing and hardening of arteries) which can result in a heart attack or stroke.

However, lowering cholesterol does not mean removing all fats from one's diet since some fats also contain essential fatty acids, fat-soluble vitamins and energy, which are all critical for life. Care must therefore be taken in adopting a 'fat free' diet because some fats like the polyunsaturated and monounsaturated ones are healthy.

When your doctor draws blood and does a lipids-profile test on it, the results will give your total cholesterol, concentrations of good cholesterol or HDL, and bad cholesterol or LDL, and the triglyceride concentration or other fats found in your blood.

  

Ratio HDL to LDL

For example, if a person has an HDL cholesterol of 60 mg/dL and an LDL cholesterol of 180 mg/dL, the HDL/LDL ratio would be 0.33. Ideally, the ratio should be 0.40 or above. If a person has a low HDL/LDL ratio and nothing is done to lower it, that person will be at great risk for a heart attack or stroke.

Normally, lowering cholesterol starts with losing weight through a change in diet mixed with proper exercise.

In this day in age many people eat processed foods (fast foods) and over eat them as the obesity epidemic is demonstrating.

Naturally Reducing Cholesterol

Long ago our bodies got accustomed to eating natural foods like fresh fruits, berries, grains, vegetables, and small portions of meat ot fish. If we gravitate back to eating these foods we will leave our cholesterol problems behind us.

Instead of avoiding high cholesterol natural foods completely like meat, a more practical alternative is to eat smaller portions (4 ounces) of meat along with eating happinesslifetime.com foods that lower cholesterol.

Certain foods have properties that have been proven to increase HDL cholesterol and lower LDL cholesterol.

Fish is a major source of omega 3 fatty acids and protein, which have been proven to benefit the heart significantly. The beneficial Docosahexaenoic and Eicosapentaenoic acids in omega 3 fatty acids can only be sourced from fatty fish such as albacore, herring, mackerel, sardines, salmon, trout and tuna.

The American Heart Association suggests that people consume at least two servings of fish per week. The University of Science and Technology in Norway has discovered that type 2 diabetics who consumed large doses of fish oil over nine weeks had lower LDL concentrations in their bodies.

Soybeans contain isoflavones and soluble fiber. Isoflavones can lower LDL cholesterol and raise HDL cholesterol simultaneously. All soy products (soybean curd, soy nuts, soy milk, tofu, etc.) are protein-rich.

Nuts such as almonds, pecans, pistachios and walnuts also contain omega-3 fatty acids that help lower LDL cholesterol levels. A cholesterol-lowering diet of 1/3 of a cup of walnuts daily has been found to reduce LDL cholesterol by as much as 12 percent.

Let us not forget lean red meat. When the fat is removed, lean red meat is low in saturated fat. It is a rich source of vitamin B12, iron, zinc, and protein.

A simple but useful guide to lowering your LDL cholesterol, raising your HDL cholesterol and minimizing oxidation of LDL cholesterol can be found in the following natural foods:

Meat: very lean meat, e.g. beef, veal, liver, kidney, pork and lamb; skinless chicken and turkey.

Fish: fatty fish such as albacore, anchovies, herring, mackerel, sardines, salmon, trout and tuna; also white fish such as cod and haddock

Eggs: boiled, poached, scrambled (2-3 eggs per week)

Cheese: cottage and curd

Milk: fully skimmed milk and skimmed milk powder

Yogurt: natural yogurt, low fat flavored yogurts

Pulses: baked beans, lentils and peas

Vegetables: fresh, canned or frozen vegetables

Fruit: fresh, canned or frozen fruit and pure fruit juices.

Soups: clear soups and low calorie packet soups.

Cereals: plain breakfast cereals, bread, crackers, biscuit; rice, spaghetti and other pasta cooked without fat.

Dressings: fat free dressings

Seasonings: salt, pepper, pickles, herbs and spices

Beverages: coffee, tea using suitable milk

Spreads: jam, marmalade, syrup and molasses.

About the Author:

Tim Lazaro is an enthusiast of lowering cholesterol with natural foods and exercise. Visit Ways to Lower Your Cholesterol for more expert advice on waystoloweryourcholesterol.com/Lower-Cholesterol-Naturally.xhtml lowering cholesterol naturally, and many other food tips and exercises you can use right now to quickly lower your cholesterol and keep it low.