So you went to the doctor and he tells you that you need to reduce your cholesterol levels as soon as possible to increase your chances of a long and healthy life. And now you are wondering just how you are going to do that? It’s not easy, but it’s also not impossible: learn how to lower cholesterol quickly and naturally.
What Is Cholesterol And What It Does?
Cholesterol Down: Ten Simple Steps to Lower Your Cholesterol in Four Weeks–Without Prescription Drugs Cholesterol is not all bad. We need it to help run our bodies smoothly. The problem comes when you have not enough of the right kind, and too much of the wrong kind. Just like when you are dating and you meet a lot of guys, but they just are not the right ones for YOU, not all cholesterol is right for your health and well being.
Cholesterol is made in the liver and you need it for creating hormones your body uses to work properly. You also need it for your nervous system and your individual cells use it as well. Cholesterol travels in the fatty acids similar to some of the vitamins you ingest daily. And like fat soluble vitamins, cholesterol can build up in your body and not be eliminated on a daily basis. If it builds up in your bloodstream on these fatty acids also known as that dreaded plaque you keep hearing about, it can lead to strokes, heart damage, and even a heart attack.
Good Cholesterol Versus Bad Cholesterol
Like the Force, there is both the good kind and the bad kind of cholesterol. LDL also called low-density lipoproteins is the kind you want to reduce quickly. HDL or high-density lipoproteins are the good kind and you want more of this. It is high in protein and helps keep your body in good working order. Men of all ages and women who have gone through menopause, really need to work on this more because they are more likely to have less of the HDL occurring naturally. Women before they go into menopause usually have high HDL counts because their body uses it as a way to keep them healthy for bearing young.
How To Lower Your Cholesterol Naturally And Quickly
Lower cholesterol with diet
American Heart Association Healthy Fats, Low-Cholesterol Cookbook: Delicious Recipes to Help Reduce Bad Fats and Lower Your Cholesterol Eat more foods that have good fats and are higher in fiber. Foods like fish, beans and lentils, oatmeal, whole-grain breads, quinoa, couscous, polenta, and others can make a big difference in your diet. Remember, you need the good kind so do not try to cut down too much on total cholesterol, instead focus on having a better ratio between HDL and LDL.
Eat less white-flour foods, refined carbohydrates, and cut down on caffeine and saturated fats to reduce the LDL or bad cholesterol. Cut down or quit smoking. You can quit, and there are many programs out there that can help. Quitting smoking can be the best thing you do for your health, not only for reducing cholesterol, but for so many other reasons. Cut down or stop drinking alcohol can also help. Remember moderation is key in having a healthier lifestyle.
Make small changes
Do a little bit at a time.
If you try to drastically change your diet all at once, you will be doomed to fail. Instead try small steps on a regular basis. Make it a goal to make 1 change per day or per week in your diet by adding a new whole grain or replacing a saturated fat with a good fat. Still eat the foods you love, but in small amounts and only occasionally. Focus on adding more healthy choices, one step at a time.
Change your mindset
Try new foods and new spices to make it more appealing. Even some of the spices like garlic help you with reducing your bad cholesterol. So think of it as an adventure not as deprivation. When you change how you think about food, you are more likely to stick with it and not only reduce your cholesterol quickly, but keep those changes for a long healthy life to come.
Lower cholesterol with exercise
Get into the habit of exercising regularly. you don’t need high impact exercise: just consistent. I lowered my cholesterol 20 points in a month just by walking 30 minutes every morning.
Find a partner that will walk with you: it makes it a lot easier and more pleasurable, and you’ll stick with it better. Make sure you have the right walking shoes and be dressed appropriately. And don’t forget to keep hydrated.
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Use grape juice to lower cholesterol
Drink one 8oz glass of juice of red grape juice to help lower your cholesterol. If you’re diabetic, be careful: drink half a glass twice a day mixed with an equal amount of water. This is a long term way to keep your cholesterol in check, so make it part of your daily routine.
Take natural supplements to lower cholesterol
If you’s rather go the natural route, you can take natural supplements to help you lower cholesterol.
Red rice yeast is known to lower cholesterol when taken consistently. Again this is a long term supplement
You can also take omega 3 supplements to lower cholesterol, as well as garlic capsules.