Has your physician told you or other cardiovascular profession that you need to lower your cholesterol level? Or maybe you just want to do some preventative measures before your cholesterol negatively affects your health. Here’s just a few strategies to lower your cholesterol. Working in conjunction with your doctor, you should be seeing those numbers in the safe range soon.
–Lose weight if you are over your optimum weight. This weight loss will lower your cholesterol as well as raise your HDL levels.
–Exercise-particularly aerobic activities-will also help your HDL. One note: if you are not currently on an exercise regime, check with your physician. Build up this exercise program slowly. Start with perhaps 5 minutes per day and build up to about 30 to 40 minutes.
–Choose to eat more fiber. The best sources of fiber include fruits, legumes, root vegetables and flaxseed. Blueberries, raspberries, apples and zucchini are all great fiber sources. Sources say that if you consume 1-2 grams of soluble fiber daily, you can possibly lower your LDL by 1 percent.
–Limit your red meat consumption. Choose turkey, fish and chicken and bake, broil or grill those!
–Omega-3 fatty acids are good! Fish with a higher fat content such as tuna, sardines and salmon are all great ways to get omega-3 fatty acids which are good for cholesterol control.
–Soy protein is another great food for preventing heart disease. This protein is high in fiber, vitamins and minerals as well as polyunsaturated fats. It is also low in saturated fat. You can get soy protein from tofu, soy nuts, soy yogurt and textured vegetable protein.
–Limit your fat to 30 percent of your total daily calories. And no more than 7 percent of those daily calories should come from saturated fats.
–Don’t skip meals. Research is showing that skipping meals may actual raise your cholesterol levels.