If you’re fighting high cholesterol, the odds are you fall into one of two categories: you’re happy to take medication, or your goal is reducing cholesterol levels while avoiding medication to bring your total count back down below 200.
Tips for reducing your cholesterol
Regardless of which camp you’re in, you can benefit greatly from the addition of certain foods to your regular diet. In fact, some foods are so potent at fighting cholesterol that they can reduce both LDL (bad) cholesterol and overall cholesterol by up to 15%. Think that number is small? Do the math – If your total cholesterol is up around 240 (bad, but not at all uncommon), a 15% reduction would bring it down to 204 (just over the healthy 199 threshold).
Eliminating the bad foods
Next you will want to examine your diet and start by avoiding saturated fats like butter and animal fats. Also fast food, processed food and high sodium and high cholesterol foods you will need to identify what these are. If you need help finding out which ones are causing your problems start by keeping a journal. That way if your numbers aren't improving it is easier to pinpoint what may be causing your problems. You can then eliminate them or swap them out for healthier alternatives one by one until you find a healthy balance that works for you.
Add fiber and anti-cholesterol foods
So what are these anti-cholesterol foods? Wheat Germ, Pistachios, and Golden Sesame Seeds are a few great examples. These simple snacks/seasonings/supplements help the body block the absorption of cholesterol... turning any excess cholesterol into waste product before it can go to clogging arteries. Sprinkled on a salad, blended into a smoothie, or toasted and mixed into baked goods, these foods also pack excellent fiber, low glycemic index, and low calorie profiles.
No matter if your cholesterol is high due to your family history or if you are a guilty of poor eating habits and lifestyle reducing cholesterol levels can be done with a few adjustments. The first thing any doctor will tell you is diet and exercise. Well, you may wonder what exactly does that mean. First things first you will want to implement an exercise routine. Whether you want to go for a simple 30 minute walk a day or you can handle more rigorous exercise routine you should consult with your doctor what your starting point should be then ask them for guidance on setting up an exercise routine that will work for you.