It’s amazing to me that at the first sign of high cholesterol, doctors will either discuss radical changes in diet – or worse yet a prescription for heavy-duty drugs. When I found out I had high cholesterol, my doctor spent relatively little time explaining just how easy it is to naturally reduce cholesterol levels.
I am an active 50-something who loves hiking and being in natural settings; the thought of taking medications sends chills up my spine. I will go to almost any length to keep from putting synthetic chemicals in my body – especially when there are so many natural foods and food-based supplements that can help you to reduce cholesterol – and with none of the side effects associated with some drugs. That said, here are 5.5 proven methods to effectively reduce cholesterol naturally.
Proven Method #1 – Lose weight
Given that almost everyone wants to lose and most people aren’t losing – you may think – “Sure, easy for you to say.” Personally, maintaining a healthy weight hasn’t always been easy for me, but even a few pounds can make a difference. If you follow all 5.5 proven tips, you will lose the weight you need and it will be well worth it. When I lost just 10 pounds my cholesterol dropped 15%!
Most of us need an easy-to-follow plan that is based on moderation in most things. Depriving yourself of all the foods you love rarely works and if you really want something that is not in you best interest – have a VERY SMALL portion once in awhile. Otherwise a diet that is rich in omega 3 fatty acids, and includes a large variety of vegetables and whole grains is best.
Proven Method #2 – Reduce your intake of saturated fats
The primary sources of saturated fats in most western cultures, are deep fried foods and red meat. To reduce cholesterol, it is important to limit red meat consumption to no more than one meal per week. My doctor told me to avoid fried foods like the plaque – but I’ll be honest… I allow myself one small bag of French fries a month. I feel like I’m not being horribly deprived and my cholesterol has returned to normal levels.
Salty snacks, like potato chips and tortilla chips can also be high in saturated fats. It is easy to substitute those with their baked cousins without sacrificing taste. Just look around the grocery shelves for the snacks with lower fat content.
Proven Method #3 -Increase your fiber intake
There are so many supplements claiming to reduce cholesterol and most of them contain fiber! Soluble fiber has been proven to lower cholesterol – no question! One of the very best ways to get enough fiber is to increase your intake of fuirts and vegetables (some raw) to five to eight servings each day.
The American Heart Association also recommends adding oat and rice bran to your fruit and vegetable regimen. Nutritional supplements containing psyllium or flax have also been shown to have positive effect on cholesterol.
Proven Method #4 – Exercise
Yep – we all know it. Getting more exercise is one thing every doctor prescribes. But few of us build it into our life-styles so we might try it for a few days or weeks then gradually go back to our same unhealthy habits. But if you are serious about using natural ways to lower cholesterol, this must be part of your ongoing plan. Start small: just park your car further away from the store, take the stairs instead of the elevator, take 3 ten minute walks a day – just once around the block, three times each day.
Then, work up to a good aerobic workout, for one half hour, 3 to 5 days each week. You’ll be amazed at how much more energy you have throughout the day! Not to mention how much better your clothes fit!
Proven Method #5 – Nutritional Supplements
You’ll find that nutritional supplements will enhance your goal to lower cholesterol naturally. Make sure they are part of the complete package though. Just because you’re taking a natural supplement, doesn’t mean you can eat less of the healthy foods or give up exercising. You’ve got to do a little of each of these proven methods every day to naturally reduce cholesterol.
Proven Method #5.5 – Its all about your attitude
We’ve all heard the old saying – “Change your thinking and change your life”, well it is certainly true here. Watch what you say to yourself and to others about your high cholesterol – tell the story of what you want to happen — the story where, “It is really easy to lower cholesterol naturally. It’s good to be healthy and fit – naturally.” Believe you CAN lower your cholesterol naturally. It all the difference.
It’s all in how we think – think health, think longevity, make good choices. It’s up to you.
The time is right to start to lower your cholesterol naturally. Do it now. Feel better and have more energy. You will be astonished at how quickly you can reduce cholesterol!
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If you are determined to lower your cholesterol naturally, there are some important things you need to know before you begin. Just follow these five tips for complete success with naturally lowering your cholesterol.
