12 tips to lower Cholesterol

  • Hardening of the arteries, also called atherosclerosis, is a common disorder.
  • It occurs when fat, cholesterol, and other substances build up in the walls of arteries and form hard structures called plaques.
  • It is never too early to check your cholesterol levels and do something about it.
  • What can you do to keep your cholesterol healthy?
  • 12 easy tips for you:

 

  1. Eat less animal proteins and switch to a plant based diet. (Animal fat is hard fat and is bad for you)
  2. Include Omega-3 based foods such as wild sockeye salmon. “Fish fat is flexible and swims in our body,” states Dr. Sears. Like nuts, oily fish contain the essential fatty acids known as omega-3s. Since our bodies can’t make these, we have to eat foods that contain them to gain their benefits, which include improved cholesterol levels.
  3. Avoid dairy food that is high in fat such as cream, butter milk etc..
  4. Watch your snacks. Dump the potato chips and eat raw almond, nuts, fresh carrots and celery sticks.
  5. Increase your fiber intake. Eat more water-soluble fiber, such as the one found in oat bran and fruits. This type of fiber can significantly lower your blood cholesterol level when eaten in conjunction with a low-fat diet.
  6. Eat fresh foods such as fruits and vegetables and include cruciferous greens such as Kale, Swiss chard and Broccoli.
  7. Eat a fistful of raw and organic walnuts and almonds daily.
  8. Reduce your salt intake. High blood pressure is a major risk factor for cardiovascular disease. Diets high in salt increase risk of hypertension
  9. Read labels: Avoid prepared foods that list meat fat, palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, imitation chocolate, or hydrogenated or partially hydrogenated fat or oil.
  10. Avoid trans fats. They raise the bad cholesterol (LDL) and lower the good cholesterol (HDL). The National Cholesterol Education Program urges people to eat these as little as possible. Avoid foods that list hydrogenated oil or partially hydrogenated oil among their ingredients.
  11. Drink fluids: Lemon water in the morning will help you to detoxify and cleanse. Green tea is recommended as well and may lower LDL cholesterol.
  12. Last but not least, as recommended by Dr William Sears don’t forget your 2-3 squares of dark chocolate a day (must be at least 70% organic cocoa).
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4 Comments

  1. Low Fat is highly desirable in body. Low fat people are considered more healthy as compared to others. Fat is a product which is produced in the human body by liver and also due to some of the oily foods. There are many supplements that have been produced which can greatly reduces this fat amount from human body. Always try to go with products that can provide large amount of Omega 3 and iron contents to the body.

    Reply
    • Thank You Dr Sam Robbins for your time. Indeed Omega-3s are important and should be part of our diet.

      Reply
  2. Cholesterol is a kind of fat which is produced in the body by human liver. It is really dangerous for the body and it causes severe disorders in it. One must keep in mind don’t take heavy food that contains large amount of fats and calories. Fresh Fruits can provide large amount of Fiber to the body rather than calories and which is also greatly desirable. Anything that contain oil is dangerous for body which contains large amount of fats and calories in it. so this must be avaoided.

    Reply
    • Thank you Dr. Sam Robbins for your input and welcome to our page.

      Reply

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