Eight Steps You Can Take to Lower Your Cholesterol Naturally

Cholesterol emboli (Photo credit: Boonyarit Cheunsuchon)

You have seen it on T.V. You read about it in news journals, and magazines, and your doctor may have even talked to you about it. Cholesterol. If you suffer from high cholesterol, you may have been prescribed medication that will lower your cholesterol, but may also have some serious side effects, as most of our medicine does. I have composed a list that will help you lower your cholesterol by taking a natural approach.
1. Eat more fiber. Studies show that fiber has a direct and dramatic cholesterol-lowering effect. You can get plenty of fiber by eating fresh, whole, unprocessed foods and a plant-based diet. Pectin, a soluble form of fiber found in apples, blueberries, and grapefruit, particularly helps reduce cholesterol. If you want to add more fiber, take 1 teaspoon a day of psyllium with 8 ounces if water or juice. Psyllium is the active ingredient in Metamucil, but the latter also has sugar, preservatives, and food colorings. Stick to the plain psyllium found in your health food store- it’s cheaper, too.

2. Make olive oil and fish oil your predominant dietary fats. They both can actually lower LDL cholesterol. However, don’t entirely neglect the other fats: Keep your nutrition in balance.

3. Add garlic to your diet, Garlic is a powerful cholesterol-lowering substance and lowers blood pressure too. Add it liberally to your diet and take it in capsules.

4. Have a glass of red wine with dinner or a cup of green tea, or take a bioflavonoid supplement such as grapeseed extract and/or green tea daily. Both are known to have a cholesterol-lowering effect. However, too much alcohol (more than two drinks per day) will raise cholesterol levels.

5. Take niacin.

6. Take your cholesterol-busting supplements.

7. Eat your cholesterol-busting foods.

8.Exercise, which will directly raise HDL cholesterol. It’s a must for healthy arteries.

Related articles

• Lowering LDL Cholesterol Naturally (answers.com)
• Foods To Raise HDL Cholesterol (answers.com)
• How To Raise HDL Cholesterol (answers.com)
• Eight Healthiest Vegan Foods. ~ Anastasia Halldin (elephantjournal.com)
• Basics Of A Low Cholesterol Diet (answers.com)

What is the Best Way to Become a Vegetarian?

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About six months ago I decided to stop eating meat entirely. I did it, not becasue I wanted to lose weight, or I wanted to try something new, I did it for a personal reason, and have been a vegetarian for six months now! It has been very hard at times as I was a huge meat eater. In fact I was the guy that lost 45 lbs on the Atkins diet that consists nothing but meat! I have been reading a lot of different religious books and found a book to be very interesting. It is titled The Science of Self-Realization by his Divine Grace A.C. Bhaktivedanta Swami Prabhupade. It is a book you can read along the Bhagavad Gita as it is.  It helps you understand God and our purpose in this life. One of the many lessons that I took from this book is the value of life….for all creatures. This book opened my eyes to the eating of animals. Now I am not one of those individuals that preach about religion or try to pursue people to follow my religion. I strongly believe that any religion that you choose is a great way to begin a healthy lifestyle. I am not telling you to follow any religion. I am just simply telling you my choice that I have made to eliminate meat from my diet. Again,  becoming a vegetarian has been very hard at times, however, I do feel a lot better about myself and have noticed that I have lost aproximately 15lbs. Some of you may have thought about becoming a vegetarian for religious purposes, or lifestyle changes. Whatever the reason may be, always consult with your doctor if you plan on doing anything as drastic as becoming a vegetarian. I have found a great article that I posted below. This article may help you get started. Good luck to you and I wish you nothing bu happiness!
Sincerely,
W. Troy Goings

 

 

What’s the best way to become a vegetarian?

by Kate Wertheimer

The importance of protein The 10 percent to 15 percent of calories you need each day from protein can easily be met by eating high-quality plant foods, including vegetables (vegetables contribute 2 grams to 3 grams of protein per half cup serving) as well as beans, lentils, nuts and seeds. Typically, more than half of the calories in a vegetarian diet comes from carbohydrates, found in vegetables, fruits, whole grains and legumes.

Don’t forget fat Fats serve multiple functions, such as maintaining the integrity of our cell membranes and fighting inflammation. Essential fatty acids in plant foods, including flax, hemp, soybeans and walnuts, are provided in the form of ALA, which the body can then convert to those fatty acids found naturally in fish (EPA and DHA). Or, take a vegetarian omega-3 Natural Healing supplement that is made from algae.

Take your vitamins Supplements, in conjunction with diet, can help you get enough of four crucial vitamins and minerals found in animal foods:

Vitamin D: There are receptors in every cell for vitamin D, shown to aid in immunity and cancer protection. You need a minimum of 600 IUs per day.

B12: Essential for energy, metabolism and cognitive function, B12 is found only in animal foods. Get the recommended 2.4 micrograms of B12 from eggs, dairy or in fortified foods such as cereal.

Zinc: Important for optimal immune function, zinc is found in nuts, seeds, whole grains and wild rice. Zinc absorption may be slightly lower for vegetarians, so it’s important to make sure you vary the number of zinc sources you get in order to meet the recommended 8 milligrams to 11 milligrams per day.

Iron: Vital to the health of red blood cells, iron is essential for energy and immunity. Fresh fruit, dark greens, beans, tofu, whole grains, nuts and seeds can provide the recommended 10 milligrams to 18 milligrams per day along with a hefty dose of vitamin C, which helps the body absorb the nonheme iron found in plant foods.

Seek inspiration Vegetarian resources are essential to help create a balanced, whole foods eating plan and avoiding the pitfalls of a convenience-based, nutritionally naked vegetarian diet. Celebrate your choice (and seek out support) by sharing your new eating habits with your family and friends. — Kathie Madonna Swift, M.S., R.D., L.D.N., creator of myfoundationdiet.com, a glutenfree, dairy-free and whole foods guide to vegetarian and flexitarian diets.

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• Go Vegetarian Without the Gas (everydayhealth.com)
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• Being a Vegetarian (onelightmanywindows.wordpress.com)