Diet and Excercise to Lower Cholesterol

Exercise twins

Cholesterol is a necessary substance found in the bloodstream, but when levels get too high, the risk for heart disease and stroke increase. There are two types of cholesterol: LDL, or “bad” cholesterol, and HDL, or “good” cholesterol. When there is too much LDL in the blood, it can stick to the walls of the arteries and form plaque, which hardens and narrows the arteries and may lead to heart attack or stroke. Higher levels of HDL seem to help protect against heart disease and stroke, although experts do not agree on the reason.

Lowering Cholesterol Naturally, with Diet and Exercise

Method

• Diet: Reduce your total fat intake to 25 to 35 percent of your total daily calories, and reduce the amount of animal products you consume, including cheese and milk other than the fat-free variety. Make sure the meat you do eat is lean. Eat a minimum of 25 to 30 grams of fiber each day, particularly from whole grains, beans, and fresh fruits and vegetables. Eat no more than 300 mg of dietary cholesterol daily.
• Exercise: Get at least 30 minutes of physical activity every day. Aerobic exercise is the best, as it raises heart rate and breathing rate.

Why It Works

Most of the cholesterol in your body comes from food, particularly fatty animal products. Trans fats and saturated fats are the worst, so limiting these foods can significantly lower cholesterol levels. Soluble fiber, like that in oats, beans, and citrus fruits, can actually remove some bad cholesterol from the blood.

Physical activity may help raise levels of HDL. At the very least, it absolutely helps control other risk factors for heart disease, such as high blood pressure and obesity.

Precautions

ALWAYS talk to your doctor before drastically changing your diet, or before beginning a new exercise regimen. Some people experience constipation and other gastrointestinal problems if too much fat is suddenly removed from their diet.

More Remedies

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