Cholesterol lowering tips…..that everyone can try!
August 7, 2013
So….cholesterol has been in & out of the media for the last month or so. We all need to be aware of the choices we can make in our life to help keep our health in-check. We should all have an idea of what our cholesterol levels are – ask me today for more information. Here are some simple tips you can include to keep your “numbers down”…or up (as in increasing the ‘good’ HDL’s):
increase regular exercise, daily. This means at least brisk walking, yoga, cycling etc for 45 mins 4-5 days week. Use a pedometer & aim for 10 000 steps every day, get up & go for a walk during your lunch hour or other breaks. Weight loss will help with lots of health issues.
give up the cigarettes – plain & simple. They lower the ‘good HDL’s’ & increase heart disease potential.
avoid saturated fats – this includes obviously fried foods, untrimmed meats, package/prepared foods, eliminating butter & margarine, & using low fat dairy options.
use the right oils – rice bran or sesame oil for cooking, & olive, flaxseed or grapeseed oil for salad dressings.
increase an omega rich diet by eating avocado; eat fish such as salmon, tuna, mackerel 3 times week; linseed/flaxseed sprinkled on cereal or in a smoothie.
take advantage of plant sterols by adding a handful of raw, unsalted nuts (ie walnuts, almonds, macadamias, pistachios) to your diet – full of good omegas too, & protein.
try ‘ABC’ spread (almond, brazil nut & cashew) or tahini (sesame seed spread) as an alternative to spread on your wholegrain toast when you’re in a hurry in the morning.
soluble fibre (found in fruits, vegies & wholegrains) absorbs cholesterol like a sponge in the digestive tract. Try oats, barley, dried beans or lentils, psyllium & a new product – “Betaglucare”, made from Nordic Oats.
eat more fruits & vegies such as carrots, pumpkin, broccoli, mangoes & apricots to boost soluble fibre, & your carotenoid levels which my be lower whilst eating more plant sterols.
cut out excess sugars (hidden in fruit juices, soft drink & packaged foods)- when you don’t ‘burn off’ the sugar, it turns to fat which negatively affects your cholesterol.
decrease alcohol or eliminate – no more than 1 drink a day.
include garlic in your diet – though monitor if on blood thinning medications.
drink Green Tea daily – it contains compounds which help to lower LDL cholesterol.
Live a healthy lifestyle to move towards…..Everlasting Health!!