Cholesterol is produced by your body and is also present in foods of animal origin. While we could not survive without cholesterol, levels that are too high may contribute to heart disease.

Part of any healthy lifestyle is maintaining normal cholesterol levels. Far to many people suffer from high levels because dietary standards across much of the western world have slipped into more of a “fast food” lifestyle. This has had a profound effect on many peoples health including an increased risk for heart disease and stroke brought about by cholesterol produced plaques in the arterial walls.

1. By making serious changes to your diet you can lower your cholesterol significantly. With dietary changes it is best to start eating nutrient rich un-processed foods such as fruits and vegetables. These not only contain no cholesterol but are high in vitamins, minerals, and fiber. Some types of high cholesterol are caused by a certain genetic predisposition to it. This does not mean that you will get heart disease, as there are many other factors involved. You should still eat healthy and exercise. Studies have shown that drinking apple juice daily can help keep cholesterol low. The juice contains high levels of phenol, which reduces LDL oxidation, the process that can lead to heart disease.

2. Natural plant sterols are also a good way to fight high cholesterol. Yogurt, fortified margarines, salad dressings, and cream cheese are known to contain phytostanols, which are a type of sterol. Natural plant sterols can also be purchased in the form of dietary supplements at your local health food store. Lestrin is another plant sterol that can also be purchased as a supplement.

3. Avoiding saturated fats and Transfats is another cholesterol busting tip you should follow. Instead look for vegetable oils and foods that contain monosaturated and polyunsaturated fats. Many nuts such as walnuts contain these types of fats and are considered a good snack choice for those who are trying to lower their cholesterol.

4. One of the best known ways to naturally lower your cholesterol is fish oil. Also known as Omega-3 fatty acids, fish oil from seafood, such as salmon, are known to help lower blood cholesterol levels and have a myriad of other positive health benefits as well. You can also take Omega-3’s in supplement form if seafood just doesn’t agree with you.

5. Many of the cholesterol fighting prescription drugs on the market today are called statins. Did you know that many of these statins are derived from red yeast rice which you can also purchase in supplement form. It is available in a form called cholestin which studies have shown to an effective cholesterol reducer in its natural form.

6. Recent studies have shown that meditation may decrease the risk of heart disease, possibly because the resulting stress relief may promote the body’s self-repair system to thin the fatty buildup on artery walls.

7. It is important to talk with your doctor about any dietary or other cholesterol lowering strategies you wish to undertake before you do so.

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Executive summary by Doel

Based on article Andrew Bicknell.

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