High cholesterol is a major cause of heart disease and stroke - the leading cause of death in North America. That's the bad news. The good news is that there are SEVERAL things you can do to drastically reduce dangerous cholesterol levels in your bloodstream.
First, increase consumption of good cholesterol and reduce consumption of bad cholesterol. Bad cholesterol, called low-density lipoproteins or LDL, delivers a waxy substance - made up of saturated and trans fats to the bloodstream. This waxy substance can build up along arterial walls, blocking blood flow to and from the heart, causing heart attack or stroke. Good cholesterol, called high-density lipoproteins or HDL, improves heart health and reduces risk of stroke by removing the bad cholesterol from the bloodstream, (no joke!).
So, how can you tell the good from the bad? As a general rule, good cholesterol is derived from vegetables, nuts, and cold-water fish. Good cholesterol is also usually liquid at room temperature - and if it's liquid at room temperature, it's liquid in your blood, so it can't block blood flow!
Natural food sources of GOOD cholesterol, (high-density lipoproteins or HDL), include:
* Monounsaturated Fat - Avocado & Avocado Oil, Olives & Olive Oil, Corn & Canola Oil, and Almond/Cashew/Hazelnut/Peanut/Pistachio/Pecan Nuts & Nut Oils
* Polyunsaturated Fat - Cold Water Fish (Bluefish, Cod, Herring, Mackerel, Salmon, Sardines, Swordfish, Trout, Tuna) & Cold Water Fish Oils, Soybeans & Soy Milk & Soy Tofu, Flaxseeds & Flaxseed Oil, Walnut/Pine Nuts & Nut Oils, and Omega-3 Fatty Acids
Natural food sources of BAD cholesterol, (low-density lipoproteins or LDL), include:
* Saturated Fat - Animal Derived Oil & Fat, Full-Fat Dairy, Egg Yolks, Vegetable Shortening, Hydrogenated Vegetable Oil & Margarine, Coconut Milk, Palm Oil, and Palm Kernel Oil
* Trans Fat - Most Processed and Prepared Foods, Most Snack Food, Most Fast Food, and Hydrogenated or Partially Hydrogenated Vegetable Oil & Margarine
Second to good and bad cholesterol consumption, eating foods that are high in soluble fiber is another great way to keep your heart healthy. This type of fiber forms a paste/gel when it combines with water, and binds to fat before passing through the system. Soluble fiber is harder for the body to digest - which keeps your intestines and colon healthy, balances blood sugar and, most importantly, reduces bad cholesterol levels in the bloodstream.
Natural food sources of SOLUBLE FIBER include:
1. Oats, Oatmeal, and Oat Bran
2. Dried Beans, Legumes, Lentils, and Peas
3. Nuts and Flaxseed
4. Barley
5. Fruits particularly citrus fruit and apples
6. Vegetables particularly raw onions and carrots
7. Psyllium Husks
Another effective contribution to lowering cholesterol is to kick your killer habits. Smoking contributes to cholesterol buildup along arterial walls and causes blood clots, and excessive drinking (more than 1-2 drinks per day, or more than 9 drinks per week) raises blood pressure and debilitates healthy metabolism.
And, I'm sure you saw this one coming - start moving. Aim for 30-60 minutes of moderate exercise each day. Minutes add up. So, take the parking spot that is furthest from the door, take the stairs, and walk or ride to errands less than 2 kms from home in addition to doing endurance physical exercise (continuous movement for at least 30 minutes per session). Even just turning off the TV will increase physical activity around the home, enormously.
*NOTE: If you're a woman, and you don't want to go to the gym to work out (because you hate feeling inadequate as you sweat your bum off while the stick woman beside you gallops effortlessly beside you!), I highly recommend Curves. I joined a few months ago, and it has totally changed how I feel about exercise. I find the women who work there to be compassionate, genuine, and motivational. The other women who work out are friendly, real, and, non-judgmental. I feel totally comfortable, and really encouraged. I, honestly, can't say enough good things about my experience there. Check em out at: www.curves.com
If natural methods fail to produce dramatic enough results, there are medications that can be prescribed to assist in the reduction of blood cholesterol levels. These medications must be combined with a heart healthy diet for optimal health. However, usually, diet and exercise alone is enough to keep cholesterol levels healthy.
Heart disease and stroke claim the lives of over a third of North America's population each year, but you can do something to prevent it from striking you down. A diet that is rich in good cholesterol and soluble fiber, combined with regular physical activity can keep your blood healthy - protecting you from the major risk factors for heart disease and stroke. For more information, check out your local Heart and Stroke Foundation or talk to your doctor.