Cholesterol levels should be measured at least once every five years in everyone over age 20. It is a chemical found in all animals. It is essential for multiple functions in cell membranes and also in the production of vitamin D, bile acids, and some hormones. Low to average levels of cholesterol in the blood are perfectly healthy for a human.
However, high levels in the blood are associated with heart disease, arterial damage, and an increased chance of heart attacks. The fight against the high levels of the disease has been going on for years.
The US has had some success in getting high cholesterol under control, mostly with drugs known as statins. These have been shown to be relatively effective in keeping people with high cholesterol from getting worse but come with a list of negative effects.
In the last few years, many people have taken to alternative methods of controlling or lowering their cholesterol. There are many ways to naturally reduce it`s levels without taking any pharmaceutical drug. Many people are skeptical about these drugs and their impact on other parts of the body. Each person is different, and if you are in need of lowering or maintaining the levels, you might as well try every option available.
Here are six natural solutions that can reduce your cholesterol without having to buy pharmaceuticals.
Fish are full of the healthy omega-3 fatty acids that the health community has been talking about for a few years. Fatty fish are best, as their fats are the healthy kind. Also, fish can help you lower blood pressure. Some of the best fish for fighting cholesterol are salmon, sardines, halibut, and Lake trout.
Many studies have shown that fiber found in barley, oats, fruits, and vegetables, and other high-fiber foods lower cholesterol levels. Almost everyone has heard that eating oatmeal for breakfast alone can improve your levels. Changing your diet to have more of the above-mentioned foods takes little work, and your cholesterol levels and your doctor will thank you for it.
Use more cold pressed olive oil
Olive oil is one of the healthiest cooking oils you can use. Olive oil is rich in antioxidants and other chemicals that help the body lower LDL (bad) cholesterol without dropping levels of the HDL (good) cholesterol. Always use cold pressed olive oil.
Nuts are a great source of energy in a small package. You don’t want to go crazy with them, but adding 1 to 2 ounces of nuts to your diet daily will fill you up with healthy polyunsaturated fats that help the body lower cholesterol levels.
Avoid Trans Fats
Avoiding these cholesterol-raising and unhealthy fats has become easier over the years. The scientific community has done a great job showing the relation between consuming these fats and health problems like high cholesterol. Keep an eye on your nutrition labels and avoid or cut back on any foods with trans fats. Eliminating these from your diet will, at least, prevent your cholesterol from going up and likely help lowers it a bit.
Exercise is the key. Exercise has cardiovascular benefits in addition to weight loss benefits. For weight loss, it`s recommended to do 60 minutes of moderate cardio per day. This is probably one of the most important things you need to take to lower the levels. Regular moderate aerobic exercise is a great way to bring down cholesterol as well as get more energy, improve your mood, and improve your health in general. Even something as simple as walking at least 45 minutes most days can yield results.