http://dougcasady.com/healthychoicesLowering your cholesterol levels is something that can be done in a safe manner, without the use of prescription medications. Changing your thoughts is the first step in achieving your goal.
- 1. Here Are Ways To Lower Your CholesterolLevels Naturally.High blood cholesterol levels is a serious condition that can affect anyone. Highcholesterol levels increase the risk of heart disease, which is the number one killer ofAmericans, of both men and women. The higher the cholesterol levels, the greater yourrisk.Now for a some good news. If you have high cholesterol levels, there are actions youcan take to lower the level and protect your health.Risk Factors That You Cant Change: Heredity is one of those things you cant change. As the saying goes you can chooseyour friends, but you cant choose your relatives! As far as having high cholesterolsometimes it is in your genes, however, you can take action to lower your cholesteroleven if this is the case. Age is another factor that is out of your control. Blood cholesterol levels begin to riseat about the age of 20 and continues to rise until about the age of 60 to 65.Risk Factors That You Can Change: Your diet is something you have control over. Never forget that. There are threenutrients that cause your LDL levels to rise. Saturated Fat is one, and it is found mostly in foods that come from animals. Trans Fat is found in cooking oils, margarine, and foods such as french fries. Cholesterol intake can be controlled by limiting saturated fat in your diet. This raisescholesterol levels more than anything in your diet. Being overweight also contributes to higher cholesterol levels, and it also causesmany other health issues.http://dougcasady.com/healthychoices
2. The Metabolic SyndromeThis is not termed as a disease, but it is a group of factors to consider that increaseyour risk of heart disease, and other disorders like diabetes. Here is a list of the factorsthat are included to help you determine for yourself if this is a risk for you. If you havethree of more of these in place you have the Metabolic Syndrome. A waist measurement of 35 inches or more for women, and a measurement of 40inches or more for men A Triglyceride level of 150 mg/dL or higher HDL cholesterol level of less than 50 mg/dL in women and less than 40 mg/dL in men If your blood pressure reading is 130/85 mmHg or higher.(It matters if either number ishigher) Fasting blood sugar reading of 100 mg/dL or higherWays to Lower Your CholesterolChange your habits by changing your thoughts. If you think you cant change yourlifestyle then you are absolutely defeated before you start. If you think you can changeyour lifestyle then you will. Its a choice, and it is your choice!Make the decision rst to educate yourself. As you learn what to do by reading articles,take action by applying what you learn, you can create a healthier life for you and yourloved ones.A Better Diet to Lower CholesterolThe foods you choose to eat are a great place to start. Create a plan for yourself. Ifyou fail to plan, you might as well plan to fail. I know these are harsh words, but theyare so true.You are worth it, so get busy and plan your new diet today!Here are some guidelines that might help you: Have less than 7% of your daily calories from saturated fathttp://dougcasady.com/healthychoices 3. Limit your daily intake of cholesterol to 200 mg Have less than 25-35 percent of calories from fatThings to include into your diet are: 2 grams per day of plant stanols or sterols 10-25 grams of soluble ber per day Just enough calories to maintain a healthy weight Also include 30 minutes per day of moderate physical exercise as often as possibleCholesterol Lowering DrugsI know that many people are currently taking prescription drugs to regulate cholesterollevels. Some of the most commonly prescribed are statins. Statins are used to stop anenzyme that controls the rate that the body produces cholesterol. Some of the commonnames are: lovastatin, pravastatin, simvastatin, uvastatin, atorvastatin, androsuvastatin. They lower the levels of LDL about 20-55 percent, which is more thanother types of drugs, and also can lower triglycerides and raise HDL.Ezetimibe is a drug that is used for reducing the amount of cholesterol that is absorbedby the body. It can lower the LDL by about 18-25 percent. Bile acid resins are used tobind with cholesterol containing bile acids in the intestines and are eliminated from thebody in the stool. Niacin, also known as nicotinic acid is a B vitamin that should betaken only under a doctors care. Fibrates are used to lower triglycerides.Lowering Cholesterol Without MedicationOne of the safest ways to lower cholesterol is the use of plant stanols and sterols. Theyare present in small amounts in many plants. Plant stanols and sterols help block thecholesterol from absorbing in the digestive tract, lowering the LDL without affecting thetriglycerides or HDL. A daily intake of about 2 grams of either stanols or sterols canreduce LDL cholesterol by 5-15 percent.There are some great natural supplements that are available that will provide thebenecial amounts of sterols and stanols. This is a great alternative to prescriptionmedications, which can have many side effects.http://dougcasady.com/healthychoices 4. Add Fiber to Your DietAdding soluble ber to your diet can help to reduce your risk of heart disease. It is alsovery helpful to your digestive tract, and for over all good health.Also, eating foods that are high in ber will help you to eat less because you will feel fullsooner, which means you will take in less calories.Limit Your Salt IntakeLowering your use of salt in your diet will be helpful also. This will help in your goal tolose weight, and if you are dealing with high blood pressure cutting down on the use ofsalt will help you too.Many processed foods are very high in sodium, which is why many people havedifculty in changing this habit. We get used to the taste, and again it comes back tothe choices we make.Choosing to eat more fresh fruits and vegetables is a great solution. Many people eatcanned fruits and vegetables thinking they are a healthy choice, but the sodium contentis very high in many cases. Best advice is to become a label reader.Pretty simple stuff in theory, its just deciding what you want to achieve.Physical Activity is a Must AlsoNow for the big adjustment for many people. The dreaded exercise routine. Physicalactivity is a must. Find something you can do that you like and will be consistent with.Find a partner to exercise with, this is a great way to keep each other accountable.Physical activity will give your body that much needed boost to keep focused on yournew lifestyle and habits. It will lower your stress levels and as you see physicalchanges in your body you will want to do more.Again, its all about choices and you have the power within you to choose what is bestfor you. Trust your instincts. That is what they are for, and we all have them deepinside of us.In this article I have made suggestions based on research I have done. I am not adoctor, and these are just suggestions that are intended to help you. I highlyrecommend natural supplements instead of prescription medications. As always consultyour doctor before making drastic changes in your lifestyle. CLICK HERE for asuggested natural product for lowering cholesterol. The video is quite informative.Thanks for your time!http://dougcasady.com/healthychoices 5. http://dougcasady.com/healthychoices