How to Lower Cholesterol Naturally
What you need to know.

Find out How to Lower Cholesterol Naturally. It can be done! Discover which foods and lifestyle habits will lower your cholesterol - then get support to accomplish your goal.

lower cholesterol naturally

Eat Less Saturated Fat

Doctors advise us that limiting saturated fat is very important to preventing heart disease.

What is saturated fat? Fat that is solid at room temperature is saturated. Look at a steak with heavy marbling or bacon, and you'll see solid fat (the white part). That saturated fat may make our hamburgers juicy, but it can clog our arteries.

Butter is a saturated fat. So is coconut oil, but many people argue in favor of it's health benefits.

What should you eat instead?

• White meats and fish with less saturated fat
• Cook with liquid oils instead of butter


Eat Less Cholesterol

Not sure which foods to limit? It's easy!

CHOLESTEROL IS ONLY FOUND IN ANIMAL PRODUCTS.

Read more at Foods to Avoid High Cholesterol.


Eat More Soluble Fiber

Soluble fiber has been shown to carry cholesterol out of the body.

What is it? Soluble fiber dissolves in water; insoluble fiber does not. (Both are healthy.)

granola and berries

Examples of Soluble Fiber:
• Nuts
• Oats (oat bran, oatmeal, etc.)
• Apples
• Blueberries
• Carrots
• Celery
• Cucumbers
• Strawberries
• Beans
• Lentils
• Dried Peas
• Flaxseeds
• Psyllium (an additive made from the psyllium plant)

Eat More Omega-3 Fatty Acids

Our bodies do not make omega-3 fatty acids, yet they are ESSENTIAL to our health. We must include them in our diet.

Find omega-3 fatty acids in these foods:
• Fish (don't forget sardines & anchovies)
• Walnuts, walnut oil
• Canola, canola oil
• Soybeans (also called "edamame")
• Flaxseeds, flaxseed oil
• Algae (also called "nori" in sushi recipes)

Drink Green Tea

Green Tea is supposed to help lower your cholesterol naturally.

Tip - buy green tea that is actually green. Many brands are brown and are lower quality.

Don't Smoke

Smoking lowers your good cholesterol. Yikes!

Avoid Trans Fats

Trans fats raise your bad (LDL) cholesterol and lower your good (HDL) cholesterol.

What are they? In a simple explanation - a liquid fat that has been processed to become a solid fat. In lists of ingredients, look for "hydrogenated oil" or "partially hydrogenated oil."

Food manufacturers use these to increase the shelf life of food and add to its flavor.

You probably have it in your own house. Vegetable shortening is fully and/or partially hydrogenated oil.

Pie is a big culprit because pie crust is either made with butter, shortening, or lard. I've made pie crust with oil instead, but I haven't perfected it enough to call it a success.

Medicine

Remember, your own body makes 75% of your cholesterol. If you are at risk, go see your doctor. Medicine may be your only option to truly control your cholesterol. You can't control your genetics, but you can control your diet . . .

How to Raise Good (HDL) Cholesterol

team sports

Exercise!

How to Lower Cholesterol Naturally - Raise your good (HDL) cholesterol by exercising. That is good news!

*Click here to figure out how to make exercise a habit that will last.

*Click here to get sample workouts for home.

Good Cholesterol Foods

There is no "good cholesterol food" or "bad cholesterol food."

Cholesterol is just cholesterol. Your genetics decide what your body does with it.

So what should you eat?
• Lean, white meats
• Soluble fiber (see above)
• Omega-3 fatty acids (see above)
• Fruits, vegetables, beans


Sources for How to Lower Cholesterol Naturally:

http://www.health.harvard.edu/healthbeat/HB_web/15-tips-for-lowering-your-cholesterol-naturally.htm

http://www.webmd.com/ahrq/11-tips-to-cut-your-cholesterol-fast

http://en.wikipedia.org/wiki/Psyllium

http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber

Now you know how to lower cholesterol naturally. It's a great feeling.

Return to Normal Cholesterol Range (from How To Lower Cholesterol Naturally)

Return to HOME Page for WeightCruncher.com



Recent Articles

  1. Quick Dinner Recipes: Get Ready to Lose Weight!

    Oct 14, 16 03:14 PM

    Get Quick Dinner Recipes that are also delicious and healthy. Discover our FREE RECIPES (tested and approved by this doctor's family) at WeightCruncher.com.

    Read More

  2. Easter Dinner Recipes: Celebrate with Healthy

    Mar 23, 16 11:00 AM

    Celebrate with Easter Dinner Recipes. Our family loves all these dishes, and that's what you want, isn't it? You can elevate your dinner menu and still keep it simple.

    Read More

  3. Easter Dessert Recipes: Celebrate with fewer calories

    Mar 23, 16 10:59 AM

    Keep Easter sweet without packing on the pounds. Still have fun celebrating with Easter Dessert Recipes.

    Read More