12 tips to lower Cholesterol

12 tips to lower Cholesterol

  • 12 tips to lower your cholesterol:
  • Hardening of the arteries, also called atherosclerosis, is a common disorder.
  • It occurs when fat, cholesterol, and other substances build up in the walls of arteries and form hard structures called plaques. It is never too early nor too late to check your cholesterol levels and do something about it.
  • What can you do to lower your cholesterol?
  1. Eat less animal proteins and switch to a plant based diet. (Animal fat is hard fat and is bad for you)
  2. Include Omega-3 based foods such as wild sockeye salmon. “Fish fat is flexible and swims in our body,” states Dr. Sears. Like nuts, oily fish contain the essential fatty acids known as omega-3s. Since our bodies can’t make these, we have to eat foods that contain them to gain their benefits, which include improved cholesterol levels.
  3. Avoid dairy food that is high in fat such as cream, butter milk etc..
  4. Watch your snacks. Dump the potato chips and eat raw almond, nuts, fresh carrots and celery sticks.
  5. Increase your fiber intake. Eat more water-soluble fiber, such as the one found in oat bran and fruits. This type of fiber can significantly lower your blood cholesterol level when eaten in conjunction with a low-fat diet.
  6. Eat fresh foods such as fruits and vegetables and include cruciferous greens such as Kale, Swiss chard and Broccoli.
  7. Eat a fistful of raw and organic walnuts and almonds daily.
  8. Reduce your salt intake. High blood pressure is a major risk factor for cardiovascular disease. Diets high in salt increase risk of hypertension
  9. Read labels: Avoid prepared foods that list meat fat, palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, imitation chocolate, or hydrogenated or partially hydrogenated fat or oil.
  10. Avoid trans fats. They raise the bad cholesterol (LDL) and lower the good cholesterol (HDL). The National Cholesterol Education Program urges people to eat these as little as possible. Avoid foods that list hydrogenated oil or partially hydrogenated oil among their ingredients.
  11. Drink fluids: Lemon water in the morning will help you to detoxify and cleanse. Green tea is recommended as well and may lower LDL cholesterol.
  12. Last but not least, as recommended by Dr William Sears don’t forget your 2-3 squares of dark chocolate a day (must be at least 70% organic cocoa) and don’t forget your omegas!Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.
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