Lower Cholesterol Naturally
Lower Cholesterol Naturally.
What is the magic formula for good health and happiness? Really, there isn't one. Even though we see advertisement after advertisement promising us good health or a beautiful body if we will do one little thing, we know that this isn't so.
Good health and happiness doesn't come from a pill or a fad diet. It doesn't even come from a cup of tea or an infusion. It doesn't even come from the food we eat, or exercise, or sleep, or the reduction of stress (although these things are very important).
There is no quick fix, rather, it is a life style. It is the way we live, love, learn, laugh, move, worship. It is the way we interact with other people. It is being alive in mind, body and soul.
So we are working on all of these things, right? Then, for now, let's get back to what we are doing and talk about how we can lower cholesterol naturally.
We have all heard the main basic things of how to reduce cholesterol over and over but it seems like we need to be reminded again and again. So let's hear them one more time. Here they are:
- Don't smoke. I am lucky that a come from a non smoking family. I did watch my favorite aunt struggle tremendously when she tried to quit smoking so I know it is hard.
But did you know that smoking destroys your HDL "good" cholesterol, the kind that takes the bad cholesterol out of your blood? It causes chemical changes in the HDL "good" cholesterol which probably eliminates the beneficial effects in what is left.
It also increases the chances of blood clots forming in your blood. Blood clots are bad - they cause heart attacks and strokes.
If this was the only reason to stop smoking - or don't start - it would be a good one, but the millions of devastating effects smoking has on your body systems never end.
So Don't Smoke!
- Be physically active. We've already said that we need to exercise more, eat healthy, and maintain a healthy weight. If we do all these things our LDL "bad" Cholesterol is reduced and the HDL "good" cholesterol is increased.
- Eat more chicken and fish than beef. A normal, healthy, diet usually contains about 25%, or slightly more, calories from fat. Some fat is essential in our bodies but we should keep it low, and saturated fat should not make up more than 10% of our diets. If we already have high cholesterol we should keep it even lower - around 7%.
Red meat inspite of all the bad things you hear, if prepared correctly and
eaten in moderation red meat is one of the best protectors of the heart and can actually help us lower cholesterol naturally.
It is an excellent source of protein and
contains a long list of nutrients including zinc, B1, B3 (Niacin - which helps reduce
cholesterol, and B12.
It also contains iron and magnesium (which also helps reduce
cholesterol). If you aren't careful it can but doesn't have to, contain large amounts of
One study done by the National Institutes of Health, people who
ate lean red meat five to seven days a week did not get worse - No - they actually
dropped their LDL "bad" cholestrol level by 2% and their HDL "good" cholesterol
rose 3 to 4%. The same percentages as those who ate pork and chicken!
Some things to remember:
- Eat lean cuts of meat that don't contain as much fat. Eating "Loin" and "Round" cuts that
have less fat will help us lower cholesterol naturally.
- Trim the fat from your meat at home before cooking so that the fats are not
absorbed back into the food. If we always eat beef that is 10% fat or less,
we will still be on a heart healthy diet.
- Cut back on processed meat. Studies pooled at Harvard compared different types
of meat with processed meat to see what effects they had on heart disease.
Red meat was considered to be beef, pork, lamb and game meat. Processed meat
was things like pepperoni, salami, bacon, sausage and luncheon meats - any type
of meat preserved with preservatives or by smoking, salting, or curing.
The bottom line was that processed meat used in moderation (a serving less than
the size of a deck of cards) still raised the risk
of heart disease by 42% and the risk of diabetes by 19%! Whoa!
And I thought those submarine sandwiches were healthy.
- The same portions of red meat did not make any difference - it did not raise
the risks at all!
- And one other thing. Grass-fed beef that comes from cows that only eat foraged
foods such as grass and grain appear to have less total fat, which will help us lower cholesterol naturally. It also has higher levels of
Omega-3 fatty acids, and higher levels of linoleic aid which is another type of fat
that is suppose to reduce cancer and heart disease risks. Another thing grass fed
beef doesn't have is added growth hormones.
- Fish. Eating fish is good for you because it has lots of omega-3 fatty acids. (Cold water ocean fish contain the most.) Omega-3s help keep blood clots from forming in your veins, the main cause of heart attack and stroke. It also helps reduce the risk fof sudden death for people who have already had a heart attack. Omega-3s reduce blood pressure as well, as well as helping us lower cholesterol naturally. Recommended:Eat two or more servings a week. Just remember to use lite mayonnaise in your tuna fish salad. You can also take fish oil supplements if you don't like fish. Keep in mind that supplements won't provide you with all the nutrients you get from fish. Remember: Fish that are battered and fried loose their health benefits by providing you with unwanted fat (probably trans fat) and calories.
Dairy products. To help us lower cholesterol naturally make sure our milk and yogurt are skim or 1% milk
fat and cheese is 3% milk fat. Instead of always using butter on bread try fruity olive
oil on crusty bread or coconut oil on your toast.
Preparation. Eat baked or grilled instead of fried. - Baking or
grilling helps us avoid adding unhealthy fat to our food.
Learn More About Healthier Fat. Even a healthy diet includes fat - it needs too - it is important in the functioning of our bodies. We can suffer serious consequences if we try to remove all the fats from our diet.
We should have between 25% and 35% of our total daily calories come from eating fat. That's quite a lot and it deserves our attention. There are many kinds of fats; saturated, monounsaturated, polyunsaturated, trans fat. There is olive oil, canola oil, vegetable oil, nut oil.
Understanding these fats and oils is an on-going search and we owe it to ourselves to find out more.
Plant Sterols or Stanols. You have noticed many products in the refrigerated section which
are fortified with sterols or stanols. What is that? Sterols and stanols are substances
found in plants that help keep us from absorbing cholesterol. Orange juice, yogurt drinks,
and even margarine can help lower our cholesterol up to 10%.
Read the labels and be wise.
Return from Lower Cholesterol Naturally to Reducing Cholesterol
Return from Lower Cholesterol Naturally to Namas Natural Remedies home page