How to Lower Cholesterol Naturally in 7 Steps

hye everyone

just wanna share what if read at one of the article regarding to cholesterol

retrieved from : here

i guess everybody know that we should have balance diet

but somehow we are not aware with simple things like what is inside the food that we eat

thus lead to have high cholesterol in your body

perhaps this might help

here we go ;D

1. Eat a healthy cholesterol lowering diet.

Some fats help lower cholesterol, while others can raise it. So get your fats right. Reduce overall fat intake, avoid trans fats, limit saturated fats and replace "bad" fats with "good" fats, such as olive oil and those found in whole grains and omega 3 fish. High fiber foods also help lower cholesterol naturally. They decrease "bad" LDL and increase "good" HDL cholesterol.

List of High Fiber Foods with High Fiber Content

retrieved from : here 

To look and feel your very best, choose wisely from our healthy high fiber foods list and eat a high fiber diet of the healthiest fiber rich foods.

HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)

Fresh & Dried Fruit	Serving Size	Fiber (g)
Apples with skin	1 medium	5.0
Apricot	3 medium	1.0
Apricots, dried	4 pieces	2.9
Banana	1 medium	3.9
Blueberries	1 cup	4.2
Cantaloupe, cubes	1 cup	1.3
Figs, dried	2 medium	3.7
Grapefruit	1/2 medium	3.1
Orange, navel	1 medium	3.4
Peach	1 medium	2.0
Peaches, dried	3 pieces	3.2
Pear	1 medium	5.1
Plum	1 medium	1.1
Raisins	1.5 oz box	1.6
Raspberries	1 cup	6.4
Strawberries	1 cup	4.4

Grains, Beans, Nuts & Seeds	Serving Size	Fiber (g)
Almonds	1 oz	4.2
Black beans, cooked	1 cup	13.9
Bran cereal	1 cup	19.9
Bread, whole wheat	1 slice	2.0
Brown rice, dry	1 cup	7.9
Cashews	1 oz	1.0
Flax seeds	3 Tbsp.	6.9
Garbanzo beans, cooked	1 cup	5.8
Kidney beans, cooked	1 cup	11.6
Lentils, red cooked	1 cup	13.6
Lima beans, cooked	1 cup	8.6
Oats, rolled dry	1 cup	12.0
Quinoa (seeds) dry	1/4 cup	6.2
Quinoa, cooked	1 cup	8.4
Pasta, whole wheat	1 cup	6.3
Peanuts	1 oz	2.3
Pistachio nuts	1 oz	3.1
Pumpkin seeds	1/4 cup	4.1
Soybeans, cooked	1 cup	8.6
Sunflower seeds	1/4 cup	3.0
Walnuts	1 oz	3.1

Vegetables	Serving Size	Fiber (g)
Avocado (fruit)	1 medium	11.8
Beets, cooked	1 cup	2.8
Beet greens	1 cup	4.2
Bok choy, cooked	1 cup	2.8
Broccoli, cooked	1 cup	4.5
Brussels sprouts, cooked	1 cup	3.6
Cabbage, cooked	1 cup	4.2
Carrot	1 medium	2.6
Carrot, cooked	1 cup	5.2
Cauliflower, cooked	1 cup	3.4
Cole slaw	1 cup	4.0
Collard greens, cooked	1 cup	2.6
Corn, sweet	1 cup	4.6
Green beans	1 cup	4.0
Celery	1 stalk	1.1
Kale, cooked	1 cup	7.2
Onions, raw	1 cup	2.9
Peas, cooked	1 cup	8.8
Peppers, sweet	1 cup	2.6
Pop corn, air-popped	3 cups	3.6
Potato, baked w/ skin	1 medium	4.8
Spinach, cooked	1 cup	4.3
Summer squash, cooked	1 cup	2.5
Sweet potato, cooked	1 medium	4.9
Swiss chard, cooked	1 cup	3.7
Tomato	1 medium	1.0
Winter squash, cooked	1 cup	6.2
Zucchini, cooked	1 cup	2.6

2. Do regular healthy physical activity.

At least 30 minutes of exercise a day has been shown to decrease total cholesterol and improve "good" HDL cholesterol levels, while lack of regular physical activity can raise "bad" LDL cholesterol levels as well as lead to weight gain.

3. Reach and maintain a healthy weight.

Being overweight can decrease "good" HDL levels and increase "bad" LDL and total cholesterol levels. Learn the healthiest weight to aim for by calculating your BMI here.

You can refer HERE to calculate your BMI   :D

4. Eliminate sweets and refined foods.

Few realize that eating sweets and other high glycemic foods increase triglycerides and cholesterol production. These foods are also addictive. Once you eliminate them, you'll find that fruits, vegetables and whole grains actually taste sweet.

5. Cut out caffeine and alcohol – drink water.

Both caffeine and alcohol have been shown to elevate cholesterol. So it's best to switch to pure water and, at the very least, follow the "no more than one a day" rule.

SAY NO TO CAFFEINE


6. Don't smoke or use tobacco in any form.Smoking damages blood vessels, contributes to hardening of the arteries and is a major health risk for heart disease, stroke and other degenerative diseases.




7. Practice good healthy stress management.Just like cholesterol, a certain amount of stress is healthy – such as with exercise. But the link between excess stress and high cholesterol production is well established. So take time to relax, let go, meditate, enjoy yourself or do whatever it takes to keep your stress level under control. 

Use the 7 steps to lower cholesterol naturally to reach optimum levels of: 

• Triglycerides less than 150 mg/dl.
• Total cholesterol less than 200 mg/dl.
• HDL "good" cholesterol over 40 mg/dl.
• LDL "bad" cholesterol less than 100 mg/dl. 

i'm just sharing something that people always unaware about this

don't worry

we still have much time to change our lifestyle 

but we really have to change

If you are not doing this for yourself ...

then who will ???

right ?

SO ....

have a

lifestyle through out your life  <3

thanks for reading

see ya

peace out

^_*