How To Lower Cholesterol.?!
Question: I was wondering if there are special foods, exercises, routines, ANYTHING that can help lower my cholesterol.
Thanks in advance for your answers.
Answers: I was wondering if there are special foods, exercises, routines, ANYTHING that can help lower my cholesterol.
Thanks in advance for your answers.
Steps
1
Step One
Decrease your fat intake to 30 percent of daily calories. (A lower fat level would best be recommended by a physician.)
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Step Two
Lower the amount of saturated fat you consume. Saturated fats will drive up your cholesterol more than any other food. They're found in foods derived from animal sources and certain tropical plants--for example, marbling and untrimmed fat in meat, chicken skin, butter, dairy products and coconut oil.
3
Step Three
In place of saturated fats and trans fats (see Tips), substitute small amounts of polyunsaturated fats and, in particular, monounsaturated fats such as olive, canola and nut oils.
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Step Four
Lower the amount of cholesterol in your diet to less than 300 mg per day. Cholesterol is found in foods with animal origins, such as meat, poultry, fish, shellfish, egg yolks, cheese, ice cream and whole milk. When eating meat, decrease your serving size. Switch to skim milk and avoid processed meat products.
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Step Five
Eat plenty of fruits, vegetables and whole grains, foods that tend to be low in fat and dense in nutrients.
Exercise regularly
Steps
1
Step One
Exercise for 30 minutes at least four times a week. Even two 15-minute or three 10-minute exercise breaks are beneficial.
2
Step Two
Incorporate physical activity into your daily life. Take the stairs. Get off the bus early or park farther from entrances than usual.
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Step Three
Establish a program of regular, vigorous exercise. Finding an exercise buddy will inspire you to reach your goals.
Lose weight
Steps
1
Step One
Shedding even a small amount of weight helps lower your cholesterol level. Lose the weight through slow, long-term diet changes and regular exercise, not by a crash diet.
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Step Two
Avoid prepared low-fat and nonfat foods that are high in sugar. You need to lower your overall calorie intake as well as your fat calories, and many of those products are high in calories.
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Step Three
You may want to look for a structured program that offers support and professional expertise, one that will help you understand and change behavioral patterns.
cheerios!..best thing there is!
Yes. First of all you have to burn the total fat. Than - try to increase your daily intake of \omega 3 and Omega 6 acids.
http://www.best-fat-burn-strategies.com/...
I eat an oat ceral every day and take Omega fatty acids 3,6,9 twice a day, and take one flush free Niacin capsule a day. My cholesterol went from 227 to 193 and my trans fatty acids went down to 135. My good cholesterol raised by 5 points also. Watch your saturated fat and fatty acids intake.
Oats, beans, foods with red pigment, such as pomagranite, red grapes, beets etc... Increasing fiber in your diet would also help you lower it. Switch to whole grain breads and cereals. Try to swap out butter for olive oil. Reduce your intake of red meat. Incorporate more fish (especially wild salmon) in your diet. You want foods that are rich in Omega III oils.
Eat Legumes, fruits, vegetables, fiber, lose weight, be physically active. Avoid dairy products high in fat but don't avoid all of them. Remember the old saying: Everything in moderation
There are not really very many special foods to eat. Whole grains is the only thing I can think of. Avoiding fatty meats and cheese is the best thing you can do.
change your eating habit