To lower your cholesterol level:
- It’s important to make healthy changes to your lifestyle.
- Eating a balanced diet that limits foods high in saturated fat and trans-fats
- Exercising & maintaining a healthy weight
- Look at eating a Mediterranean diet https://www.nutritionalhealthenterprises.com/health-benefits-of-a-mediterranean-diet/
- Eat foods rich in omega-3 fatty acids https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- Increase soluble fibre
- Avoid smoking
- Alcohol in moderation
Foods & supplements to lower cholesterol Naturally:
- Garlic
- Flaxseed
- Omega-3 fatty acids
- Niacin
- Berberine
- Psyllium
- Ginger
- Coenzyme Q10
- Fish oils
- Vitamin C
- Turmeric
- Fruit & vegetables
- Lean protein
- Whole grains
Food High in HDL (high-density lipoprotein): (Good)
- Oatmeal
- Beans legumes
- Olive oil
- Apples
- Fatty fish
- Avocado
- Berries
- Walnuts
- Almonds
- Barley
- Grapes
- Cocoa & dark chocolate
- Leafy greens
- Green tea
- Beans (navy, garbanzos, black eye peas & lentils) https://www.nutritionalhealthenterprises.com/health-benefits-of-a-mediterranean-diet/
- Apples, grapes, strawberries & citrus fruit
- Eggplant & okra
- Flaxseed
- Seeds (sunflower, sesame & pumpkin seeds)
What is high cholesterol?
- High cholesterol is a condition caused by too much of a waxy substance, called lipoprotein in the blood. The causes are poor lifestyle choices such as:
- Eating an unhealthy diet high in saturated fats & trans fat
- Being overweight or obese
- Not getting enough regular physical activity
- Genetics also play a large role.
- The combination of high levels of LDL (bad) cholesterol & low levels of HDL (good) cholesterol increases your risk for heart disease and stroke.
Avoid trans fatty acids:
- Fried or battered foods
- Pies & pie crust
- Margarine
- Shortening
- Ice cream
- Non-dairy creamers
- Microwave popcorn
- Ground beef
- Cookies & cakes
- Meat & dairy
To reduce your intake of trans fat, it’s important to check nutrition labels on packaged goods for the words partially hydrogenated vegetable oils & Hydrogenated vegetable oil to identify if the product contains trans-fat.
If so, avoid eating that that item. With the right lifestyle changes and natural treatments for high cholesterol. You can work towards reducing your risk of heart disease and stroke.
Avoid saturated fat such as:
- Red meat
- Poultry skin
- Cheese
- Butter, ghee, suet, lard, coconut oil & palm oil.
- Cured meats like salami, chorizo & pancetta
- Fatty cuts of meat
- Bacon
Food high in LDL (low-density lipoproteins): (Bad)
- Eggs (yoke)
- Cheese
- Full-fat dairy products
- Red meats
- Processed foods
- Shellfish
- Organ meats
- Processed meats (bacon, sausage & hotdogs)
- Desserts
Taking steps towards preventing & managing high cholesterol levels is a key factor. In maintaining health and well-being.
By utilising foods that are high in HDL will help reduce your risk of heart disease & stroke. Also improve your general health & well-being.
It is always a good idea to visit your health practitioner for help in getting started on a healthier regime.
Disclaimer:
All content & media on the Natural Therapy Clinic is created & published online for informational purposes only.
It is not intended to be a substitute for professional medical advice.
