how to lower your cholesterol without medication

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  • http://strangeprogress.com Page 1

    How to Lower Your Cholesterol without Medication

    Cholesterol is one of the most feared terms in human

    health. Who would not be? Having too much of it,

    especially the bad ones, can increase your risk of heart

    attack or stroke. But do not fret, there are many ways to

    prevent and cure it such as taking certain medications.

    But if you are leaning more to natural healing, here are

    some ways on how to lower your cholesterol without

    medication.

    Take the right fat.

    Not all fats are the same. Some are good, while some are not. So steer clear from trans

    fats as it raise your LDL (bad cholesterol) and lower your HDL (good cholesterol), and

    keep your saturated fat intake to a minimum.

    Also avoid or limit your whole dairy products and red meat intake as both are rich in

    fats. Choose non-fat or low-fat counterparts and lean cut white meat instead.

    Then replace the bad fats with the good ones like omega-3 and omega-6 found in oily

    fishes and nuts, and unsaturated oils like olive, canola and sunflower oil. The good fats

    not only lower your cholesterol, but also reduce your risks to high blood pressure and

    other heart ailments.

    But just like everything else, take fats, even the good ones, moderately.

    Eat more fiber.

    Fiber rich foods like fruits, vegetables, whole grains and beans naturally lower LDL and

    raise HDL. The antioxidants present in fruits and vegetables lower your cholesterol and

    shield your heart from diseases. While the water soluble fiber from whole grains and

    beans binds with cholesterol and brings it out of your system.

    Exercise regularly.

    Set aside at least 30 minutes a day to exercise. Studies show that physical activity

    improves your cholesterol level, while the lack of it raises the LDL. Moving a lot also

    helps you lose weight and strengthen your cardiovascular system.

  • http://strangeprogress.com Page 2

    Maintain a healthy weight.

    Being overweight or worse, obese increases your risk of heart problems. It may also

    increase your cholesterol level. So start to have a healthy diet and exercise a lot.

    Avoid sweet and refined foods.

    High glycemic foods, especially the packaged ones, are not only addictive but also

    contribute in cholesterol production. So gradually eliminate it in your diet and replace it

    with vegetables, fruits and whole grains that are also sweet and satisfying.

    Reduce your caffeine and alcohol intake.

    Both are shown to raise your cholesterol level, so limit your intake to only one serving a

    day and replace it with water and natural fruit juices.

    Manage stress in a healthy way.

    Some studies found out that there is a correlation between

    high stress and high cholesterol production. So breathe, let

    go and clear your mind to keep your stress and cholesterol

    levels in check.

    Take dietary supplements.

    If medicines are not your thing, a dietary supplement like fish

    oil capsules may do. Fish oil capsules are rich in essential

    fatty acids that lower your cholesterol. It also reduces your

    risks to heart disease. Other supplements with antioxidants, garlic, B-complex and GTF

    chromium also help.

    If you want to get more information about how to lower your cholesterol without

    medication, please click here.