Tips To Lower Your Cholesterol Levels

Lets get straight to it - You want to lower your LDL (bad) cholesterol levels but you do not want to resort to high doses of statins? These tips have been developed by the doctors and dietitians at the Pritikin Longevity Center & Spa and will help you control your cholesterol levels.

1. Avoid foods that contain trans fats.

Remember to always avoid foods that contain trans fats and to limit your intake of foods with saturated fats and cholesterol. All the leading heart-health institutions in America (The American Heart Association and the National Cholesterol Education Program) have stated that diets that are high in saturated fats and trans fats have the tendency to raise blood cholesterol levels leading to clogged and inflamed arteries and even to atherosclerosis. One of the most common and deadly diseases in America is atherosclerosis, and it is also the primary cause of most heart attacks and strokes. Try steering clear of these fats:

Saturated fats - milk fats, meat fats, coconut oil, butter and palm oil

Cholesterol - the one found in animal products (meat, cheese), not the one found in plants

Trans fats - found in food products such as margarine, vegetable shortening and partially hydrogenated oils

2. Increase the amount of fiber in your diet

It has been shown that worldwide the populations that have the lowest rates of heart disease generally follow a diet that is very natural, high in fiber rich foods and it is also low in fats. Some compelling researches have been made in China by the Cornell University where they tracked the eating habits of over 6500 people. It has been found that the traditional Chinese diet is high in unrefined fiber-filled carbohydrates (about 77 percent of the calories) and pretty low in fat (about 15 percent of calories). This diet was linked with very low levels of cholesterol and cardiovascular-related diseases.

An important part of the Pritikin Program has been made by foods that are plentiful in fiber. It is best to aim for a minimum of 35 to 50 grams of total fiber daily. Particularly good at lowering cholesterol, it has been shown to be soluble fiber. Oat bran, oats, barley, yams, peas, legumes or beans, sweet potatoes and potatoes, black and garbanzo beans have all proven to be excellent sources of soluble fiber. Vegetables that are excellent sources of soluble fiber include eggplant, okra, beets and carrots. Berries are good fruit sources.

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