10 Easy Tips to Eat Your Way to Lower
Cholesterol This Month
So you have high cholesterol and need to lower it? That is
no surprise considering how many people have high cholesterol
these days. Here are 10 tips you can get started with
today to help lower your cholesterol
As with anything health related, diet and exercise are the
two crucial components. What you eat is critical to lowering
your cholesterol levels, so that is what is included here.
One thing you should know is the difference between LDL and
HDL cholesterol. Simply think of HDL as "healthy" and LDL as
"lousy." HDL can actually help carry cholesterol out of your
blood vessels while LDL allows it to deposit inside your artery
The good news is that you can change
your cholesterol for the better. Here is how to do just
1. Have a nice sandwich on whole wheat bread or a pita with
some lean turkey and lots of fresh veggies. Skip the hot dogs,
bologna, and salami, and hold the Mayo. All of those are highly
processed and filled with fat and the bad cholesterol.
2. Fish, like salmon, is good. Look for wild red salmon
varieties, which are very high in Omega-3 fatty acids (good
fat.) Also, flax seed is a good source of Omega-3s.
3. Avoid Trans fats! Not only do they raise the lousy LDL
cholesterol, they can also lower your HDL levels! Stay away
from foods like margarine, shortening, and processed foods
containing partially hydrogenated soybean oil.
4. Go nuts! Look for walnuts mainly but also try
almonds, macadamia nuts, cashews, and pecans. Nuts are high in
fat, but it's the good kind. (Also, use natural peanut butter
instead of the normal kind which contains unhealthy Trans
5. Limit desserts and try to eat only the healthier ones
like angel food cake, graham crackers, Jell-O, and fat-free
frozen yogurt. Even better, try a nice juicy apple or
6. Eat foods that are high in fiber. Examples include whole
wheat bread, oatmeal, fruits, vegetables, beans, and some
cereals. (Look for the boxes that say "may help lower
7. Use the grill. If you're going to have steak or burgers,
grill them at home and use lean meat. This practice avoids the
grease, is fun, and the meat tastes great.
8. Find a new salad dressing. Most of them are full of Trans
fats and cholesterol. Olive oil is good, and maybe add vinegar
or lemon juice. Also, skip the bacon bits, croutons, and egg
9. Go overboard on fruits and vegetables. They contain no
cholesterol and they have lots of nutrients like
Here are some examples: green peas, broccoli, cauliflower,
apples, oranges, mangos, papaya, pineapple, tomato, garlic,
onions, spinach, water chestnuts, bananas, apricots,
blueberries, and kiwi.
10. Avoid fast food like french fries and anything else from
the deep fryer. Those foods will raise your cholesterol like
crazy, so stay away from the burger joints if you can. If you
can't resist having your favorite fast food burger - take a
salad instead of the fries.
11. Bonus tip: Use spices like pepper and oregano to add
flavor to your dishes. They are a healthy alternative to other
toppings like Mayo.
That was easy, wasn't it? Just make some of these changes
and get plenty of exercise like walking, jogging, swimming, or
playing basketball. You will have lower bad cholesterol in no
time. It is the active body that produces the most healthy
Even while you are bringing the bad number down, you will do
yourself more good by increasing the healthy cholesterol at the
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