Lower Cholesterol Levels

If you had a checkup and discovered that you had lower cholesterol levels than you expected five years ago, it's easy to assume that those levels will be in the normal range today. The waxy low-density type cholesterol that clogs arteries tends to rise with age so it's important to check your cholesterol ratio more than once every five years. Doctors like to see cholesterol levels in the 200 or less range, so they usually recommend some key lifestyle changes in order to maintain that range as the body ages.

Some people believe that cholesterol medications are the only solution for high cholesterol so they depend on them to lower cholesterol levels instead of being pro-active and examining their lifestyle. It's easy to believe that fatty foods will not impact your metabolism, but that belief is a very dangerous one. If you are carrying a few extra pounds, thanks to the saturated fats you consume daily, you may increase your cholesterol level by 5 to 10%. The first lifestyle change that will help lower cholesterol levels is weight loss. If you eat when you're frustrated or bored take a walk instead.

If your lunch is a fast food fix, pack something healthier from home. Munch on carrot sticks instead of potato chips, and find ways to stimulate your metabolism during the day. Take the stairs instead of the elevator, and walk instead of ride when possible. These simple daily routine modifications will help lower your cholesterol levels. But you should do more, especially if you are genetically predisposed to high cholesterol levels.

Years of Unhealthy Eating Can Be Reversed by Healthy Food Choices

If a fast food diet was your way of eating healthy over the last couple of decades there is some good news when it comes to heart and artery wellness. The body is always changing so if you cut your daily intake of saturated fats down to 10% of your daily calorie intake, you can help lower cholesterol levels. That means reducing your red meat and dairy food consumption. Choose foods that contain monounsaturated fats. Monounsaturated fats are found in olive, peanut, and canola oil as well as in soybean products.

Make a commitment, and limit your cholesterol intake to 300 milligrams a day. If you have been diagnosed with heart disease, reduce your cholesterol intake to 200 milligrams a day. The most concentrated sources of cholesterol are eggs yokes, red meat, and whole milk products. Use egg substitutes, lean cut meats, and skim milk instead, plus add brown rice, whole grain bread, and whole wheat flour to your list of acceptable foods. Experiment with veggie casseroles, stir-fries, and soups. Stock up on fruits and vegetables that are rich in dietary fiber, and eat them between meals as snacks, and include them in your main meals.

Supplement a healthy diet with all natural supplements to lower cholesterol levels. All natural supplements should contain ingredients like fish oils for omega 3 fatty acids, niacin, and policosanol. These natural supplements are often times difficult to find in a daily diet and have been clinically proven to reduce cholesterol.

Exercise daily. Physical activity raises your high-density cholesterol level (HDL). Thirty to sixty minutes of exercise at least three or four times a week will help you lose weight. Even several ten minute exercise routines three times a day will help lower cholesterol levels. Walk during your lunch hour or ride your bike to work. Swim a few laps or make time for your favorite sport. Get yourself motivated, and remember: It's the little things that make big things possible.

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