Tuesday, November 11, 2014

How to Lower Cholesterol Naturally in a Week

How  to Lower cholesterol Naturally in a Week - by James Hundson
Heart Diseases have now become a common sight among people across the world. People of all age groups now, need to be aware of the about the adverse effects that high blood pressure and high levels of cholesterol can have on the heart. It is thus important for people who have high cholesterol or for those who are at high risks of a heart disease to deal with the issue at an early stage.

Reducing the cholesterol level early will help prevent other major problems that may not be curable. Thus, it is important that people take this issue seriously and work towards reducing the unhealthy cholesterol levels. Lifestyle being the major cause for the increase in cholesterol and the unstable blood pressure, one can simply make some minor changes in it  to lead a healthy life.

1. Lower the Consumption of Dairy Products: Although milk and milk products are known to be the richest sources of calcium, these products also have a lot of fats dissolved in it. I9t is not possible to completely avoid these products. Thus, you can consume them in limited quantities or try purchasing the products that contain less fat. If you are still worried about the calcium that your body needs, there are vegetables like Spinach that will help you strengthen your bones.

2. Avoid Consumption of Saturated Fat: It is often said that a person with higher risk of heart disease should avoid consumption of eggs. Some are even told to stop eating them. But, are eggs so bad? Not as bad as the oils and the butter that we may be using. If you fry an egg using a spoonful of butter, this is surely going to harm you. Replace your vegetable oil, lard or butter with Olive oil. This will reduce the amount of saturated fat you consume and will thus help you in reducing the cholesterol levels.

3. Consume more Fibrous Foods: Fiber acts like a sponge in the body. It absorbs all the excess cholesterol and thus helps in the proper functioning of the heart. Consumption of fruits and vegetables will increase the fiber content in your body. You can also prefer having raw fruits and vegetables for a better and faster effect. Whole grains, dried beans, oats and barley are rich sources of fiber.

4. Avoid Consumption of Meat: Meat has high contents of saturated fat and cholesterol that affect the body adversely. If you eat just about 4 ounces of rib eye steak, you have consumed about 20% of the total saturated fat you are allowed for a day and almost 22% of cholesterol. These figures are mentioned with nothing else on your plate. Thus, you have no more space remaining to fill in the other things you may have planned to eat on that day. Avoid this major portion of meat and see the difference.

5. Consume more Fish and Fish Oil: Fish is a rich source of Omega-3 fatty acids. This is a cholesterol lowering fat. Thus, consuming a lot of fish can help you keep control over your cholesterol levels. Salmon and Canned Tuna can be consumed in higher quantities to make sure that your body gets enough Omega-3 fatty acids to lower cholesterol. There are also fish oil supplements that are available in the market. You can consult a physician and prefer consuming these capsules too.

6. Replace Drinks and Juices with Green Tea: A recent study that was conducted in Brazil should that people who consumed green tea supplements were found to have completely reduced the cholesterol levels. Green tea is a better beverage, that one can prefer instead of the soda and the juices that are usually consumed.

7. Consume Alcohol in Moderate amounts: Studies have shown that drinking alcohol in excess amounts is extremely injurious to health. But, a few health care professionals have also said that drinking alcohol in moderate amounts can help increase the amount of good cholesterol. Studies say that drinking alcohol once a day for women and twice a day for men is healthy enough.

These are a few things that will help you reduce your cholesterol levels soon and will help you maintain it for the long run. If you stick to a healthy lifestyle, you are sure to avoid the effects of high cholesterol and the risk of severe heart diseases. A recent research should that people who followed the above tips and the routine mentioned below, saw a change in the cholesterol levels within a week.

Sunday: Start eating fruits and Vegetables. Consume at least 5 such meals a day.
Monday: Reduce the consumption of the unhealthy saturated fats. Avoid milk and milk products.
Tuesday: Use Olive oil while cooking. It is a rich source of monounsaturated fats that lowers cholesterol levels.
Wednesday: Eat more Garlic. It helps increase good cholesterol and reduces bad cholesterol. Garlic also helps in thinning the blood, which in return prevents heart attacks.
Thursday: Consume more of legumes, beans and peas. They are rich sources of fiber and Vitamin B.
Friday: Eat whole oatmeal for breakfast. Oats are rich in dietary fibers and Vitamin B and E. They help in lowering cholesterol and reduce the risk of heart diseases.
Saturday: Munch on nuts. Nuts are a rich source of unsaturated fats. Select the ones that contain more of mono or polyunsaturated fats. You can select almonds, walnuts, hazelnuts, pistachios and more.

If you follow the above mentioned routine, you are sure to see quick results. Increase in Cholesterol does cause major heart illnesses. But, when you take care on time, you will be able to prevent the further problems. Thus, just a few lifestyle modifications as mentioned above will help you lead a happy and healthy life.

Much Love & Hugs,
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