How to Reduce LDL Cholesterol Without Lipitor
LDL, or low density lipoprotein, cholesterol is a protein in the blood that can build up on the walls of arteries, forming a thick, hard plaque that narrows the arteries of the heart and brain causing decreased blood flow. This narrowing can cause heart attack and stroke, and it gives LDL its name as the "bad" cholesterol. Many physicians prescribe statin drugs such as Lipitor to reduce LDL cholesterol, but statins have a number of side effects that make them impractical for some patients. Research has shown there are a number of other ways to effectively lower LDL cholesterol.
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Things You'll Need
- Diet with oats, fruits, vegetables and whole grain
- Good exercise shoes
- Metamucil
- Rice rice yeast
- Meditation CD
Instructions
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How to Lower LDL Cholesterol Without Lipitor
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Remove some of the high cholesterol foods from your diet and add foods that are known for their cholesterol-lowering capability. That's the best way you can lower LDL cholesterol and avoid taking Lipitor. Foods like almonds, avocados, oat bran, olive oil and fatty fish are proven to lower cholesterol.
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Exercise regularly. Thirty minutes of aerobic-type exercise five to seven days per week can effectively lower LDL cholesterol and increase HDL cholesterol for most individuals. Even simple exercise such as long walks can help you lower cholesterol.
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Choose a supplement like niacin, a vitamin that has been shown to be effective in lowering LDL cholesterol 20 percent. The markets are full of supplements that claim to lower cholesterol, but many of them are untested and a waste of money. However, a few supplements such as niacin have been proven to be effective against LDL cholesterol. Plant sterols, available in liquid form in most supermarkets, have been shown to lower cholesterol 15 percent. Studies have shown red rice yeast to be effective in lowering cholesterol, but it does contain natural lovastatin, a statin substance, so be careful of side effects.
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Stop bad habits like smoking and heavy drinking. Those who quit these habits get the benefit of lowering cholesterol and avoiding heart attack and stroke.
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Eat more fiber. Research shows that those who eat more fiber are able to lower their bad cholesterol and raise their good cholesterol without resorting to prescription cholesterol medications like Lipitor. Walnuts, flax, oatmeal and psyllium, a plant fiber found in Metamucil, when added to your diet can help lower LDL cholesterol.
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