Although very common, high cholesterol should be taken very seriously. It puts patients at a higher risk of heart attack or stroke. High levels are not relegated only to senior citizens who are overweight. You cannot tell by looking at a person whether or not they have this condition. The only way to know is with a blood test. Once identified, there is something you can do to improve your numbers. First listen to your doctor, and second become familiar with all the ways that natural cholesterol lowering is possible.
Understanding cholesterol measurements can be challenging for many patients. There are three measurements. First look at the LDL level, which is optimally less than 100. This is the bad kind that can clog the arteries. Then look at your HDL level, which is the good kind that will help your body fight heart disease. This number should be less than 60. The third measurement is your total number, which simply combines the LDL and HDL levels. This is ideally under 200.
With a healthy diet low in saturated fats and high in fiber, you can fight this condition. Certain foods should now be the basis of your eating plan. These are not in any order, but they include spinach, avocado, oats, red wine, garlic, olive oil, nuts, certain fatty fish, margarine, chocolate-not candy bars and beans. If this is what you eat in moderate portions, you will see your numbers and your weight decrease.
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.
A general rule of thumb is to reduces saturated fats as much as possible. Replace fatty red meat with legumes or broiled chicken. Pastries rich in butter, donuts and fried foods are foods that increase the LDL, bad numbers. Eat these foods vary sparingly.
Learn to love legumes. Plants rich in protein such as soy, lentils and beans of all kinds but not refried, will lower your LDL and they all have many other health benefits. The diet described here will help you lose weight, if you are overweight. Having excess weight can be an indication of high cholesterol, and is detrimental to your health in many other ways.
Psyllium, found in many over the counter products can help lower your LDL. Plant sterol supplements will have the same effect. Change your diet, not for a month, but for a lifetime. Healthy diet with supplements of plant sterol and psyllium will contribute to your longevity.
Do not try to be a martyr and cut out everything you love. Chances are your efforts will not last. Have the steak you love once a week in a moderate portion. Give into that donut or piece of pie on rare occasions when the time is right. Get creative with your cooking. Eat in more, and eat out less. Make sure you have regular tests to know where you stand.
Understanding cholesterol measurements can be challenging for many patients. There are three measurements. First look at the LDL level, which is optimally less than 100. This is the bad kind that can clog the arteries. Then look at your HDL level, which is the good kind that will help your body fight heart disease. This number should be less than 60. The third measurement is your total number, which simply combines the LDL and HDL levels. This is ideally under 200.
With a healthy diet low in saturated fats and high in fiber, you can fight this condition. Certain foods should now be the basis of your eating plan. These are not in any order, but they include spinach, avocado, oats, red wine, garlic, olive oil, nuts, certain fatty fish, margarine, chocolate-not candy bars and beans. If this is what you eat in moderate portions, you will see your numbers and your weight decrease.
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.
A general rule of thumb is to reduces saturated fats as much as possible. Replace fatty red meat with legumes or broiled chicken. Pastries rich in butter, donuts and fried foods are foods that increase the LDL, bad numbers. Eat these foods vary sparingly.
Learn to love legumes. Plants rich in protein such as soy, lentils and beans of all kinds but not refried, will lower your LDL and they all have many other health benefits. The diet described here will help you lose weight, if you are overweight. Having excess weight can be an indication of high cholesterol, and is detrimental to your health in many other ways.
Psyllium, found in many over the counter products can help lower your LDL. Plant sterol supplements will have the same effect. Change your diet, not for a month, but for a lifetime. Healthy diet with supplements of plant sterol and psyllium will contribute to your longevity.
Do not try to be a martyr and cut out everything you love. Chances are your efforts will not last. Have the steak you love once a week in a moderate portion. Give into that donut or piece of pie on rare occasions when the time is right. Get creative with your cooking. Eat in more, and eat out less. Make sure you have regular tests to know where you stand.
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