Lowering Your Cholesterol

Cholesterol comes naturally from genetics and also from the foods that we eat. Although we can not change the genes that contribute to higher cholesterol levels, we can change our lifestyles. Changing your lifestyle means eating healthier and exercising frequently.

There are two types of cholesterol in our bodies. LDL is considered the "bad" cholesterol and increases your risk of developing heart disease. HDL is considered "good" cholesterol and your chances of developing hear disease is lower when HDL is above 60 mg/dl.

Before trying medications to lower your cholesterol, you can try to naturally lower your cholesterol levels. Eat garlic as often as possible. Garlic adds a nice flavor to pastas, rice, potatoes, soups, meats and vegetables. Add beans to your diet three to five times a week. Beans are very high in protein and low in cholesterol. Try three bean chili, lentil soup, black beans and rice and add beans to salads and other soups. You should add a serving of fiber-rich fruits or vegetables at each meal and snack. Eating fresh fruits and vegetables is very healthy for anyone and you will get added minerals and vitamins. Strive to increase your intake of soluble fiber. You can find soluble fiber in oats, flaxseed, sweet potatoes and carrots. Instead of using margarine, butter and other cooking oils, use olive oil or canola oil. Use olive oil over your salad instead of high-fat dressings. Because meats are high in cholesterol-raising saturated fats, eat vegetarian meals more often. There are plenty of ways to incorporate protein in your diet besides eating meats. Try a new take on mealtime by using meats as condiments. Use a small amount to add flavor to vetetables, grains, beans and casseroles. Instead of having a meat as the main dish, serve a heaping portion of vegetables. Hydrogentated oils also raise your cholesterol. Check the nutrition labels on cookies, cakes, pies, crackers and other processed foods. Recent research has shown that drinking apples juice daily can keep cholesterol low because the juice contains higher levels of phenol which reduces LDL oxidation. LDL oxidation is the process that leads to heart disease. Should you have additional questions, or need professional assistance, contact your personal doctor or a registered dietician. Avoid fast food as often as possible. The foods are high in saturated fats, cholesterol and often, trans fats.

Get up and get moving! Aerobic activities such as walking, bicyclng, jumping rope or running will raise the amount of "good" HDL cholesterol that your body produces. Aim for atleast 30 minutes of aerobic activity a day. Walk through the mall briskly, take a jog with your children or do anything else that gets your heartbeat up for atleast 30 minutes each day. Joining a gym can be a great form of motivation.