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High Cholesterol

Several drugs and diseases can bring about high cholesterol, but, for most people, a high-fat diet and inherited risk factors may be the main causes. Learn how to lower your high cholesterol.

Sunday, April 01, 2007

Diet of Oatbran and Naicin To Redue Cholesterol Safely
lower cholesterol naturally
Tip! When cells and tissues are damaged, cholesterol helps repair them – its in scars too.

A month ago, I received news that a former colleague of mine collapsed in his office, and had a sudden massive heart attack and did not survive the night to see his family. He was in his early fifties.

This incident motivated another former colleague to have his blood checked for cholesterol. The cardiologist recommended immediate hospitalisation and he was operated on for a triple coronary bypass within days. Without that bypass, this friend would likely encounter a fatal massive coronary heart attack.

These two ghastly incidents jarred me into researching ways to bring down my own level of cholesterol, and to read medical books on cholesterol.

In my research, what amazed me was there were safe and effective ways to lower blood cholesterol and hence reduce the probability of a heart attack.

I was encouraged that it was possible to cut the risk of heart attack by more than half by limiting the amount of cholesterol produced by the body, and increase the amount of cholesterol eliminated by the body.

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Reduce Your Cholesterol Naturally
lower cholesterol naturally

Reduce Your Cholesterol Naturally

Tip! It is absolutely necessary for you to eliminate or at least to eat less saturated fats. This means that you should start having skimmed milk, low cholesterol spread or light cheese, instead of your normal foods.

What can you do to improve your cholesterol levels? Here's a quick list to get you started.

* Reduce fat in your diet

Buy the leanest cuts of meat you can find. Regularly substitute poultry (without the skin) and fish for red meat. Both are lower in saturated fat. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk.

* Eat no more than four egg yolks a week

An average egg yolk contains 213 milligrams of cholesterol!

* Eliminate fried foods

Don't fry foods. Roast, bake, broil, grill or poach them instead. Use fat free marinades or basting with liquids like wine, tomato or lemon juice. Use olive or canola oils for sautéing or baking. Both are very low in saturated fat. Use diet, tub or squeeze margarines instead of regular. Watch for the term "hydrogenated," which means some of the fat is saturated.

Tip! Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.

* Eat vegetables and complex carbohydrates

Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products. Don't douse your pasta with butter or your potato with sour cream. Use tomato base sauces instead of cream base. Use lemon juice, low sodium soy sauce or herbs to season vegetables. Make chili with extra beans and seasonings while leaving out the meat.

* Lose weight

If you are overweight, the chances are almost 100% that you have a problem with high cholesterol. You can lower your LDL and elevate your HDL just by dropping some pounds.

* Nuts to you!

Do you like nuts? If you do, sprinkle a few on your cereal, bake them into muffins or pancakes or add them to casseroles or stir-fries. Walnuts and almonds are especially good. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet.

Tip! Tropical oils don't do you good. If you want to get a lower cholesterol level you must start using vegetable oils (olive oil is the best choice) or canola oils.

Read the next 7 tips on how to Reduce Your Cholesterol Naturally

Read more Lower Cholesterol Levels Articles

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