Effective Tips For Lowering Your LDL

Low-Density Lipoprotein or LDL is the type of cholesterol that can increase your risk of heart disease, so lowering your LDL is important. High levels of LDL in blood can clog up arteries and blood vessels leading to atherosclerosis. Because of this, it is very important for you to know effective ways of keeping your heart functioning healthily.

First and foremost, the basic step is improving your diet and nutrition. While there are other things you can do to help you achieve safe LDL levels, following a healthy diet and monitoring your intake of food are the most essential steps for a long-term solution.

Some important tips that can help you lower your LDL include:

Giving Up Outside Meals

Restaurants, diners, and fast food do not normally serve healthy foods. Because low quality and unhealthy foods and ingredients are cheaper, they use these to make more profit. Foods from these establishments are known to increase bad cholesterol levels. Although more expensive, it is better to buy food from health food restaurants.

Stay Away From Junk Foods

It is very important to have a healthy mindset when eating if you are serious in lowering your LDL levels. With this in mind, it is important to quit buying and eating junk foods because these types of unhealthy food have ingredients that can increase LDL levels, including saturated fats and simple carbohydrates. A healthier alternative to junk food is raw nuts, especially walnuts. Nuts help reduce cholesterol levels in blood and can help keep blood vessels healthy and functioning properly.

Cook Your Own Food

Cooking your own food will help because you know exactly the nutritional contents of the ingredients you use. There are many healthy food recipes that taste good and do not take a long time to prepare.

Use Olive Oil

Cooking oil can have a lot of fatty-acids and saturated fat that can hasten atherosclerosis. Luckily, olive oil is a perfect substitute and is even considered healthy because it can help in lowering your LDL levels and increase your HDL levels. Lower bad cholesterol and higher good cholesterol can improve your health significantly.

Use Plant Sterols

Plant sterols are substances that can prevent LDL from traveling into the blood stream. Using food products with plant sterol such as stanol-fortified margarine are known to help in lowering your LDL levels by up to 14 percent even if you just take an ounce of it daily.

Have a High Fiber Breakfast

High fiber breakfasts like oatmeal or high fiber cereal can help in naturally lowering LDL levels and can be perfect substitutes for eggs or bacon which are standard breakfast items.

Eat a Lot of Fish

Fish is easy to prepare and cook. It is important to balance protein sources by including fish in your diet aside from meat. Furthermore, fish has high levels of omega-3 fatty acids which aid in naturally lowering your LDL levels significantly.

Eat Foods Rich in Flavonoids

Flavonoids are substances n foods that inherit the natural properties present in fruits and vegetables. The best source of flavonoids are dark chocolates with at least 70 percent of cocoa content.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives. He has helped countless others achieve their health objectives and, specifically, lowering your LDL cholesterol. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/.

Original article

The Most Effective Natural Ways to Lower LDL

Many people are at risk of heart disease because of their cholesterol and looking for natural ways to lower LDL numbers. Heart disease is the number one killer among women and men in the United States. According to the 2010 statistic, 780,000 Americans had a coronary attack and 475,000 had recurrent attack. The fact that half of the American adult populations have high LDL cholesterol level, the chance of 1 American every 25 sec having a coronary event or heart attack is high, with one dying from it every minute. Sadly, most people are not aware that they even have heart disease. In one out of every three cases, the first symptom of heart disease is death.

Why It Is Important To Lower LDL Level?

Cholesterol is a waxy substance naturally produced in and used by your body. This substance is not bad unless you have produced too much of the wrong kind. There are two types of cholesterol, the good and the bad. The LDL or low density lipoprotein is the bad one, and the HDL or high density lipoprotein is the good cholesterol. If the body has a high LDL level, artery clogging will begin to occur and this will increase the risk of stroke and heart disease.

In order to prevent coronary event or heart disease, make sure to keep the LDL level normal. The amazing thing is that most people are not aware of is that this is possible and quite easy without taking medications. These days, there are different natural ways to lower LDL to safe level.

What Are the Natural Ways To Lower LDL Effectively?

Proper Diet - A diet that includes lots of fiber is good for the heart. You diet should also limit the saturated and trans fat to prevent artery clogging. Too much salt is also not advisable, so make sure you control your salt intake as well.

Garlic - Eating garlic daily can lower LDL naturally, since study shows that it can help raise HDL level significantly.

Black Tea - Drinking black tea weekly according to scientists can also reduced LDL cholesterol of people.

Oatmeal - Research indicates that oats will definitely lower cholesterol level, as oatmeal is already rich in beta glucan, a soluble fiber. Take note, one and a half cups of oatmeal in the morning can drop LDL by as much as 12% to 24%.

Red Wine - A glass of red wine every dinner can also help lower the LDL, so do not be afraid to drink alcohol as long as you stick to 1 glass.

Exercise - A person should exercise even if they are at their perfect body weight, because exercising is one of the most effective natural ways to lower LDL. Additionally, moderate activity can increase HDL.

Lose Weight - Most people who carry a few extra pounds or are just overweight are susceptible to heart disease or stroke. This is because their extra weight can definitely increase LDL. So, try to lose a few pounds if you are a bit heavy or, better yet, make sure you maintain a normal weight at all time.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, showing them natural ways to lower LDL. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article