Weight Loss & Lower Cholesterol

So you have high cholesterol and need to lower it? That is no
surprise considering how many people have high cholesterol these
days. To help lower your cholesterol, here are 10 tips you can
get started with today.

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
walls.

The good news is that you can change your cholesterol for the
better. Here is how to do just that:

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 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 ahead, 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 fats.)

5. Limit desserts and try to eat only the healthier ones like
angel food cake, graham crackers, Jell-O, and fat-free frozen
yogurt.

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
cholesterol.”)

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
yolks.

9. Go overboard on fruits and vegetables. They contain no
cholesterol and they have lots of nutrients like antioxidants.

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.

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 cholesterol in no time!

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