Step1
Diet and ways you cook food is an important factor to the cholesterol intake. Use olive oil to cook or vegetable base oils like granola, sunflower canola or oils high in monounsaturated fats. These oils lowers the harmful LDL but not he good HDL levels in the body.
Step2
Switch margarine or butter use to a margarine that contain plant sterols which prevent cholesterol from getting into the blood. For example, product called Take Control or Benecol are available in some supermarkets or health food store.
Step3
decrease the amount of saturated fats found in meats especially red meat, some packaged foods and butter. Try to limit the red meat intake to two times a week and serve small portions since red meat contains high level of saturated fats.
Step4
Eat more vegetables or try a vegetarian diet at least most days of the week. This will not only help lower the cholesterol intake significantly but the vegetables will provide a high intake of fibre. Studies have shown that eating vegetables can aid in the stabilization of arterial deposits that have already formed in the vessels.
Step5
Add niacin to the diet. also called vitamin B3, niacin can raise the levels of HDL significantly while lowering LDL in the blood.
Step6
Eat more garlic. This has found to have cholesterol and blood pressure reducing properties from the sulfur compounds that are found in the garlic cloves. It also had platelet reducing formation properties which helps to reduce the risks of clots forming in the blood. Garlic tablets can be bought in the health food stores and some supermarkets.
Step7
Eat more OINIONS. It has been found that the powerful antioxidant called QUERCETIN, found in many varieties of onions helps prevent LDL from depositing in the arteries and the sulphur compounds helps to raise the HDL levels. Red and Yellow onions contain the highest levels of antioxidant called FLAVONOIDS.
Step8
Eat more fish. Fish containing omega3 fatty acids lowers LDL and triglyceride which are harmful to the body and causes many cases of cardiovascular problems. Salmon, mackerel and tuna contain high levels of omega-3
Step9
Increase fibre intake in the diet. Psyllium is a readily available source of fibre which you can buy in the supermarkets and can be use in soups , sprinkle on cereals and smoothies. Take one to two tablespoons a day. Eat oats another source of fiber.
Step10
Eat more grapefruit. This fruit contains PECTIN a type of fiber that blocks absorption of cholesterol and other fats into the blood. Try buying and eating the red type of grapefruits. It contains higher levels of lycopene which is an antioxidant that prevents LDL from depositing onto the artery walls.
Step11
Nuts are a good way to reduce cholesterol levels. Nuts are high in monounsaturated fats and polyunsaturated fats which will help to reduce the LDL levels.
Step12
STOP SMOKING. Smoking lowers the HDL levels and increases LDL. Research studies have shown that only does smoking causes increase in LDL levels it also has the effect of damaging the LDL molecule structure causing it to stick more readily to the walls of the vessels.
Step13
REGULAR daily Exercise routine will help to reduce the cholesterol levels in the blood. Walking, swimming, jogging, pilates, yoga, weight lifting can help to increase the HDL levels and it is beneficial to maintaining a healthy body. Do the exercise on a regular basis to obtain the benefits. Exercise at least 30 minutes a day.
Step14
Herbal remedies can also help reduce cholesterol levels. Dandelion has shown to help normalize liver and pancreatic functions which in turn helps to increase the metabolism of fats and lowers the cholesterol levels. Try a cup of dandelion root tea before meals a day. Fenugreek and Guggul are other herbs which could have cholesterol-lowering properties.
Step15
LOSE WEIGHT. Not only being obese and overweight increases the risks of getting many health problems it also change the body' s metabolism and causes the LDL levels to rise.
