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Lower Cholesterol Naturally

Steve September 10, 2015

High cholesterol increases your risk of heart disease and heart attacks. As a society we’ve been brainwashed to believe that we can only improve cholesterol with medications, but YOU can make a difference to improve your cholesterol by altering your lifestyle, try these noticeably significant healthy changes.

Lower Cholesterol NaturallyIf medications are already apart of your daily intake, these changes will accelerate their cholesterol-lowering effect and in due time you can drop the meds altogether.

1. Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your eating regimen can reduce cholesterol and improve your heart health.

Choose healthier fats.  Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.  As a general rule, you should get less than 7 percent of your daily calories from saturated fat.  Choose leaner cuts of meat, low-fat dairy and monounsaturated fats, found in olive and canola oils, for healthier options.

ELIMINATE trans fats.  Trans fats affect cholesterol levels by increasing the “bad” cholesterol and lowering the “good” cholesterol.  This bad combination increases the risk of heart attacks.  Trans fats can be found in fried foods and many commercial products, such as cookies, crackers and snack cakes.  Heed Caution: Don’t rely on packages that are labeled “trans fat-free.” In the United States, if a food contains less than 0.5 grams of trans fat in a serving, it can be labeled “trans fat-free.”

Even small amounts of trans fat can add up if you eat several servings of foods that contain small amounts of trans fat. Read the ingredient list, and avoid foods with partially hydrogenated oils.

Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol.  They have other heart benefits, such as helping to increase high-density lipoprotein (HDL, or “good”) cholesterol, reducing your triglycerides, a type of fat in your blood, and reducing blood pressure.  Some types of fish such as salmon, mackerel and herring are rich in omega-3 fatty acids.  Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds.

Heart Healthy Increase soluble fiber.  There are two types of fiber; soluble and insoluble.  Both have heart-health benefits, but soluble fiber also helps lower your LDL levels.  You can add soluble fiber to your diet by eating oats and oat bran, fruits, beans, lentils, and vegetables.

Add whey protein.  Whey protein is one of two proteins in dairy products; the other is casein.  Whey protein may account for many of the health benefits attributed to dairy.  Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol.  You can obtain some of the highest quality proteins with  Whey Protein Isolate and Casein Protein at Pride Nutrition (Save 30% with promo code: FITASTIC at checkout)

2. Exercise on most days of the week and increase your physical activity

Exercise can improve cholesterol.  Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol.  After checkup and approval from your physician, work up to at least 30 minutes of exercise a day.

Beginner Body BurnAdding physical activity, even in 10 minute intervals several times a day, can help you begin to lose weight.  Just be sure that you continually change your exercise choices to optimize your results. Consider:

Taking a brisk daily walk during your lunch hour

Riding your bike to work or after work

Swimming lap

Playing your favorite sport

Just get moving on your own Beginner Fitastic program

To stay motivated, find an exercise buddy that can sustain your enthusiasm toward greater health.  Always remember, all and any activity is helpful; even taking the stairs instead of the elevator or doing a few sit-ups while watching television can make a difference.

Quit Smoking3. Quit smoking

If you smoke, stop. Quitting will improve your HDL cholesterol level and the benefits don’t end there.

Within 20 minutes of quitting, your blood pressure and heart rate decrease.  Within one year, your risk of heart disease is half that of a smoker.  Within 15 years, your risk of heart disease is similar to someone who never smoked.


Take control of your Cholesterol levels, your heart, and your health naturally with these lifestyle modifications.  You know what you need to do; now it’s time to take action and live the life you were meant to live!  In good health…

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