If you are discussing how to reduce cholesterol with your physician do not be surprised if they advise you to go on a course of statins, because this is normally a standard procedure. However before jumping in and agreeing to do that you may want to have a little think about it first, because once you on this medication then you are on it for life; and even more worryingly some of the side effects from statins can be as bad as effects of high cholesterol in the first place. If you would rather try a more natural way to reduce cholesterol levels then a good place to start would be these three simple steps.
1.Exercise - We all know that we should exercise more, however when we think of exercising it brings up horror images of expensive gym memberships and killing ourselves on treadmills. Fortunately to help reduce cholesterol this does not have to be the scenario as scientists now appreciate that it is the duration of the exercise and not the intensity that is important. So, the duration needs to be approximately 30 minutes a day five times a week or so and the exercise could be anything of your choice such as brisk walking, cycling or even swimming.
2.Diet - Although the food you eat only plays a small part in your cholesterol levels, it does play a part nonetheless. Therefore to decrease your bad cholesterol you want to avoid foods containing saturated fats and trans fats (trans fats are normally found in fast food and pre-prepared meals that contain hydrogenated oils). At the same time you want to increase the foods that boost your good cholesterol, such as oily fish like salmon or tuna. Another food that you want to have more of is soluble fiber which can be found in oat bran and oatmeal as this also helps to reduce the bad cholesterol.
3.Nutritional Supplements-- Nutritional supplements can also help you to reduce cholesterol too. What you are looking for if you take a supplements as for it to contain ingredients that are going to help raise HDL levels, reduce the amount of LDL created and also ensure that any excess LDL that is not reprocessed by the liver is removed from the body. Any supplement that is going to help you do this is going to contain at least these three following ingredients policosanol, phytosterols and lecithin.
All of these three steps may seem simple, but they are effective. So, why not give them a try, after all the alternative is a medication which can be as bad for you as your high cholesterol levels anyway.
1.Exercise - We all know that we should exercise more, however when we think of exercising it brings up horror images of expensive gym memberships and killing ourselves on treadmills. Fortunately to help reduce cholesterol this does not have to be the scenario as scientists now appreciate that it is the duration of the exercise and not the intensity that is important. So, the duration needs to be approximately 30 minutes a day five times a week or so and the exercise could be anything of your choice such as brisk walking, cycling or even swimming.
2.Diet - Although the food you eat only plays a small part in your cholesterol levels, it does play a part nonetheless. Therefore to decrease your bad cholesterol you want to avoid foods containing saturated fats and trans fats (trans fats are normally found in fast food and pre-prepared meals that contain hydrogenated oils). At the same time you want to increase the foods that boost your good cholesterol, such as oily fish like salmon or tuna. Another food that you want to have more of is soluble fiber which can be found in oat bran and oatmeal as this also helps to reduce the bad cholesterol.
3.Nutritional Supplements-- Nutritional supplements can also help you to reduce cholesterol too. What you are looking for if you take a supplements as for it to contain ingredients that are going to help raise HDL levels, reduce the amount of LDL created and also ensure that any excess LDL that is not reprocessed by the liver is removed from the body. Any supplement that is going to help you do this is going to contain at least these three following ingredients policosanol, phytosterols and lecithin.
All of these three steps may seem simple, but they are effective. So, why not give them a try, after all the alternative is a medication which can be as bad for you as your high cholesterol levels anyway.
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