High cholesterol can put you at risk for a stroke or heart attack. A person does not have to be overweight or a senior citizen to have elevated numbers. The only way to know what your levels are is to take the blood test. Regardless of whether or not you look like a candidate, you may still have this condition. If you have been diagnosed with high LDL levels or low LDL, follow the orders of your doctor, but realize that natural cholesterol lowering is possible.
Measuring cholesterol and understanding what the numbers mean can be confusing for many people. Each person has three measurements, first the LDL which is the so called bad kind that blocks arteries. The optimal number for LDL is less than 100. The second number is the HDL, the good kind. For your HDL 60 or above is considered protection against heart disease. The third number is your total cholesterol, which simply means that your LDL and your HDL combined should be less than 200.
Diet is not the only reason people are diagnosed with high cholesterol, but it is one of the main contributing factors. The following foods can help to naturally bring your levels to where they should be. In no particular order, the foods are salmon or fatty fish, red wine, oats, tea, margarine, beans, chocolate-this does not mean a candy bar, garlic, olive oil margarine, avocado and spinach. If you make these foods the mainstay of your diet, you can decrease the bad LDL and increase the good HDL.
If you prefer a more simplistic approach, eat foods high in fiber, which pretty much eliminates processed foods. High fiber foods are a win, win situation as they are rarely high in saturated fats. Also eat foods that have Omega 3 fatty acids. This includes some fish, avocado and nuts. These will increase your good HDL.
Another general rule is to reduce the saturated fat in your diet. Eliminate or cut back on fatty red meat. Fried foods such as donuts and pastries with lots of butter are also culprits that will raise your numbers.
Legumes are your new best friend. Soy is a healthy source of protein and easily available in variations. Any type of beans, are excellent sources of protein that will not increase your LDL. Eating to control your cholesterol levels may have the added bonus of causing weight loss. If you are overweight, eat healthy, moderate portions and exercise regularly to encourage weight loss.
Plant sterol supplements and psyllium, as found in Metamucil, will both help lower your LDL. Changing your diet and incorporating supplements and psyllium will make a difference. However, sometimes this condition is a genetic issue and statin medication is in order.
It is best not to be too hard on yourself. Completely eliminating the foods you have loved all your life is a recipe for failure. Rather have lean red meat once or twice a week. Have that donut you crave once a week, and save it for a time when you can savor the taste. Try recipes that substitute ingredients with healthy choices, and do not forget to have your levels checked regularly so you can chart your progress.
Measuring cholesterol and understanding what the numbers mean can be confusing for many people. Each person has three measurements, first the LDL which is the so called bad kind that blocks arteries. The optimal number for LDL is less than 100. The second number is the HDL, the good kind. For your HDL 60 or above is considered protection against heart disease. The third number is your total cholesterol, which simply means that your LDL and your HDL combined should be less than 200.
Diet is not the only reason people are diagnosed with high cholesterol, but it is one of the main contributing factors. The following foods can help to naturally bring your levels to where they should be. In no particular order, the foods are salmon or fatty fish, red wine, oats, tea, margarine, beans, chocolate-this does not mean a candy bar, garlic, olive oil margarine, avocado and spinach. If you make these foods the mainstay of your diet, you can decrease the bad LDL and increase the good HDL.
If you prefer a more simplistic approach, eat foods high in fiber, which pretty much eliminates processed foods. High fiber foods are a win, win situation as they are rarely high in saturated fats. Also eat foods that have Omega 3 fatty acids. This includes some fish, avocado and nuts. These will increase your good HDL.
Another general rule is to reduce the saturated fat in your diet. Eliminate or cut back on fatty red meat. Fried foods such as donuts and pastries with lots of butter are also culprits that will raise your numbers.
Legumes are your new best friend. Soy is a healthy source of protein and easily available in variations. Any type of beans, are excellent sources of protein that will not increase your LDL. Eating to control your cholesterol levels may have the added bonus of causing weight loss. If you are overweight, eat healthy, moderate portions and exercise regularly to encourage weight loss.
Plant sterol supplements and psyllium, as found in Metamucil, will both help lower your LDL. Changing your diet and incorporating supplements and psyllium will make a difference. However, sometimes this condition is a genetic issue and statin medication is in order.
It is best not to be too hard on yourself. Completely eliminating the foods you have loved all your life is a recipe for failure. Rather have lean red meat once or twice a week. Have that donut you crave once a week, and save it for a time when you can savor the taste. Try recipes that substitute ingredients with healthy choices, and do not forget to have your levels checked regularly so you can chart your progress.
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