HOW TO LOWER YOUR CHOLESTEROL NATURALLY. 10 Simple Steps.
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follow on with us so today we're going to be going over some simple things that you can do to start lowering your cholesterol right now but before we do that though let's review briefly why you should ,even ,care ,about ,your cholesterol.you see cholesterol is made up in your liver and has a lot of important functions throughout the body but like anything too much of a good thing and too much in the wrong place ,can cause some problems.
gloves are also like fat and that it doesn't dissolve in water but because of that it needs to be transported throughout the body ,on,molecules called lipo proteins.these carry cholesterol among other things around the blood.now the different kinds of lipo proteins that travel around the blood one of them we call ldl that's a low density lipo protein it brings cholesterol to the different parts of the body.
responsible for the cholesterol deposits that contribute to heart disease this is what we refer to as bad cholesterol in contrast we have what we call hdl or high density like a protein.these are responsible for taking cholesterol away from the different parts of the body now we often refer to these as good cholesterol it has a protective effect on the heart so our goal in treating cholesterol is finding ways.
to.decrease the ldl or the bad cholesterol and increase the hdl or the good cholesterol so let's talk about some ways ,that ,you ,can do .that.the first thing i'm going to recommend is focus on what we call mono unsaturated fats we've all heard about how you need to avoid saturated fats and that is ,true ,but helpful your ldl.improve your hdl start adding mono and saturated fats to your diet.
among other things like olives olive oil canola oil tree nuts such as ,almonds ,walnuts ,pecans ,and ,cashews.these kind of fats do great in decreasing your bad and increasing your good as well as working on preventing something called oxidation the cholesterol that contributes ,to ,its ,clogging the arteries.the second thing i'm going to recommend is adding a different kind of fat into your diet these are called polyunsaturated fats these are principle your omega three fatty acids you find these are things such as your more oily fish like salmon.
mackerel hearing deep sea tuna like blue fin and albacore and somewhat into the shellfish.you can also find them in tree nuts and seeds like flax seed diets higher in these foods have been found to help decrease your elderly or cholesterol as well as have been found to decrease your risk of heart disease as well ,as ,type ,two diabetes.so those are two things that you should add to your diet the next though is something you need to eliminate that's your trans fatty acids these are a fact that is processed by adding hydrogen to .it.
it's done to keep them a little bit more stable and so you'll find these things in commercially available margarine and butter spreads pastries and cookies the problem with transparency is that they increase your total cholesterol including your ldl.and decreased are good cholesterol or h d m i have the ,twenty percent.in more and more countries food companies are required to list how much trans fats on the nutrition labels but it's ,important you read them.
these labels can be tricky though in the united states companies can label their product as zero grams of trans fats per serving if they contain less than zero point ,five ,grams ,per serving.it doesn't mean they don't have any so since most of us eat more than a serving you can still get a lot of trans fats in your diet read the nutritional labels and to contain things listed as hydrogenated oils ,or ,partially ,hydrogenated oils.then they contain trans fats and you need to stay away from them.
the next thing is something good you need to be adding to your diet and this is soluble fiber this is the type of fiber that comes from plants and can be dissolved in water but as humans we don't digest.the benefit from soluble fibre comes from the effect that it has on the backing in your gut.the digestion of the fibre by the backing have lower your bad cholesterol great sources of soluble fiber include beans peas lentils fruit and whole grain oats you can also find it in fiber supplements like meta muscle.now the fifth thing you need to do is exercise exercise has been shown to both decrease your harmful l b l but also increases your good h.d.l. larger ,studies ,have shown .that.
thirty minutes of activity five days a week can it improve your cholesterol and decrease your risk of heart disease one study shows that setting your goal of getting your heart rate to eighty five percent of its maximum.increase your good cholesterol so exercise overall is good bet as you increase your intensity and length of exercise an added benefit is .found.
number six is an obvious one and if you're doing it it's the most important thing you can do that is stop smoking smoking is the worst thing you can do for your heart has a significant impact on how your body handles cholesterol.in smokers the immune cells are unable to return cholesterol from vessel walls to the blood where it should be and contributes a platform ,that ,leaves ,the clogged arteries.
it also in large studies show that can decrease your h.d.l. and increase your total cholesterol so do your body a favor and quit .now.a number seven is focusing on losing weight all the things that we've been talking about today can help with this but studies have shown that just by losing weight you can have a positive ,impact ,on your cholesterol.several studies have shown that no matter the weight loss plan helped increase the good h.d.l. and decrease the bad ideal so pick a good healthy eating plan and ,stick with .it.
the next is related to the saturated fats that we discussed earlier the closer you can get to a vegetarian diet the better you will do with helping your cholesterol but for many of us we're not quite willing to go that direction .yet so pig meats that are more lean we've already talked about fish but chicken and turkey are good options to reach .for.now if you're going to go for red meats though if possible try and get grass fed beef and pork that are raised in feedlots with lots of corn tend to have higher concentrations of the harmful fats.so go for lean cuts of hamburger and cut off the extra fats before cooking.
all these things are going to help cut down the amount of saturated fats in your diet.a number nine is considering adding plant sterile and stalls these are plant based versions of cholesterol but they don't contribute to elevating your cholesterol they compete with the bad forms of cholesterol prevent them from being absorbed as .much.they've also been shown to decrease your l.d.l. however the only problem with this is we haven't quite seen it translate into decreasing actual risk of heart disease so hopefully we'll get some better studies in the future looking into .this.
now the last thing you can do is look at different supplements there are several things out there and most of them work on increasing amount of omega three fatty acids in our diet things like fish oil and flax seed oil have been .found.to be helpful in increasing your hdl and all the evidence still isn't quite clear it's felt to help reduce the risk of heart disease red yeast rice is another one that can be helpful ,in ,lowering your cholesterol.
it has properties that are somewhat similar to the status medications and can play a role in improving your cholesterol so keeping an eye on your cholesterol is an important part of helping manage your risk of heart disease.there are medications that can be very effective and in some important part of your treatment plan however there is much that you can do to control this without ,having ,to ,rely ,on medications.for most people focusing on changing your lifestyle exercising a regular basis avoiding smoking trans fats and saturated fats and increasing ,the ,amount ,of uncharted fats.soluble fiber and plant sterile and stereos can be a great start in living a healthier life and preventing that heart attack or stroke.
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