Lower Your Cholesterol Naturally

If you are overweight, the chances are almost 100% that you have
a problem with high cholesterol. You can lower your LDL and
elevate your HDL just by dropping some pounds. Eat fewer fatty
foods and more fruits, vegetables, grains and beans and it’s a
pretty good bet that you will slowly but surely lose weight.

Include your family

Eating habits carry through to adulthood. Get your children on a
healthy eating pattern early. Don’t begin until they are at
least 2 years of age, however. Babies need extra fat calories to
develop properly.

Snack all you want

Yep, that’s what I said. Snack several times a day on low fat
foods. Yogurt, fruit, vegetables, bagels and whole grain breads
and cereals are excellent for snacking. In fact, there is
evidence that points to lower cholesterol levels in people who
eat several small meals a day. Eating often can keep hormones
like insulin from rising and signaling your body to make more
cholesterol. Make certain that your total intake of calories
doesn’t go up when you eat more often.

Nuts to you!

Do you like nuts? If you do, sprinkle a few on your cereal, bake
them into muffins or pancakes or add them to casseroles or
stir-fries. Walnuts and almonds are especially good. Eating
about three ounces of walnuts a day is shown to decrease blood
cholesterol levels by 10% more than an already low fat, low
cholesterol diet. Walnuts are high in fat, but it is mostly
polyunsaturated fat, which is the kind that lowers cholesterol.
Another study shows that about three ounces of almonds which are
rich in monounsaturated fat, lowers LDL by 9%!

Eat chocolate

Aha! All you chocoholics rejoice! Studies indicate that the fat
in chocolate is stearic acid and has no effect on cholesterol
levels. The chocolate does not increase LDL and could raise HDL
a wee bit. But chocolate is still high in fat and calories so
don’t go overboard.

Drink fruit juices

You may have read about the low rate of heart disease in France.
It led researchers to believe that the French habit of drinking
red wine with meals contributes to this. Apparently some of the
non-alcoholic ingredients in red wine raises HDL and suppresses
the body from producing LDL. Purple grape juice works the same
way. It will work like red wine to lower the fat level in your
blood. The LDL lowering effect of red wine and grape juice comes
from a compound that grapes produce normally to resist mold. The
darker the grape juice, the better. Grapefruit juice does the
same thing and it may also help your body get rid of that nasty
plaque that we discussed earlier.

Eat garlic

Cholesterol lowering effects of garlic have been demonstrated
repeatedly in people with normal and high cholesterol. Eat all
the garlic you can. It also seems to raise the HDL levels as
well. If you are worried about the odor, take the tablets
instead. They have proven to be nearly as effective as the
cooked or raw cloves.

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