Lowering High Cholesterol Levels

Raised cholesterol level equals increased risk of heart disease and in many cases diabetes and many forms or cancer. There are two main causes of high cholesterol levels:

- Saturated fats - found mostly in animal products

- Hydrogenated fats - found mostly in pastries, cookies, margarines and other processed foods.

You can take an action and lower your cholesterol levels significantly by introducing some changes into your diet and exercise patterns. These are the main steps you can take:

- Eat plenty of fibre rich whole grains, vegetables, fruit and organic soy products

- Introduce more movement and exercise into your everyday life

In general, the higher the intake of fibre (found in whole grains, legumes, vegetables and fruits) in your diet, the lower the level of cholesterol you will have in your blood. Scientific evidence indicates that a diet based on plant food with a minimal amount of foods derived from animals is the ideal diet for human beings.

The best diets are those in which every calorie comes packed with nutrients. When you eat foods low in healthy nutrients, you body still feels starving and you want to eat more.

Avoid processed foods and empty calories. Foods to avoid:

- Sugary soft drinks

- Fatty burgers and fries

- Creamy deserts, including most of the cheese cakes

- Snacks with a large quantity of sugar or high fructose corn syrup

Introducing more movement and exercise into your everyday life is also a huge step towards lower cholesterol levels. Start with some light exercise 3-5 days a week and gradually increase the exercise intensity and frequency as far as it feels comfortable. If you have high blood pressure or any heart problems please consult your GP before starting your exercise programme.

In conclusion, try avoiding processed foods and foods with empty calories and low nutritional value. Eat a varied diet which includes a lot of plant based products, whole grains and a small quantity of lean meat and other foods derived from animals. Move more and exercise more, ideally 5-7 days a week and you will see significant results.

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