healthy eating habits


Natural Ways for Reducing Cholesterol

Reduce Cholesterol  ● Eating to Reduce Cholesterol

If you have high cholesterol, you can reduce the total cholesterol count by including certain foods in your diet. The best method for reducing cholesterol is to follow a low fat diet and increase your exercise.

Reducing Cholesterol Through Exercise

Studies have show that regular exercise can help reduce cholesterol but many people can't fit exercise into their busy schedule. One of the best exercise to reduce cholesterol is to simply walk for 30 minutes. Make the experience more fun by wearing a headset to listen to your favorite music or tape. You can also recruit a friend to walk with you.

If you don't like walking or if the weather is too cold, consider walking 30 minutes a day on your treadmill at home or at the gym. You can even use a stationary bike and ride while watching your favorite TV program. Still don't have time to exercise to reduce your cholesterol count ...... consider these tips to make it happen.

  • Walk 30 minutes during your lunch break at work
  • Spend lunch at the mall. For a 1 hour lunch break - walk 30 minutes then have a light lunch.
  • Wake up 30 minutes early and begin your exercise routine.
  • Drive directly to the gym after work. Add 45 minutes to your total time to get home after work.

Reducing Cholesterol Through Diet

Your diet should be less than 30% fat. Reducing fat to 15% - 20% is better. Strive to eliminate as much saturated fat as possible to lower overall cholesterol.  Read labels on all food products to get this information. Avoid cream sauces, butter, eggs, fatty meats, pre-packaged frozen dinners (except Lean Cuisine, Smart Ones or Healthy Choice), chips, cakes, cookies and other junk food.

The best foods to reduce cholesterol are those that contain contain fiber, soy, fish oil or garlic. Most vegetables and fruits are high fiber. You should obviously include more fruits and vegetables to reduce cholesterol count. Beans, grains, and whole grain bread tend to lower cholesterol count due to their high fiber content.

Omega-3 acids and garlic have been found to reduce cholesterol. Omega-3 can be found in fish, especially cold water fish like salmon. The best way to use garlic to lower cholesterol is to take specially coated and odorless garlic tablets. The coating allows the active ingredient of garlic to be absorbed through the small intestine without being disturbed by stomach digestion.

Soy products such as tofu, soy milk, soy beans or soy flour are great for lowering bad cholesterol (LDL) and triglycerides.  We specialize in designing low fat personal diet plans to lose weight and reduce overall cholesterol count. Click personal diet plan to get started.


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