Proven Tips To Reducing LDL Levels

Reducing LDL levels in the body is important, since this type of cholesterol is closely associated with cardiovascular heart diseases, strokes and other health conditions. This can be achieved through various ways which may include the following.

a. Avoid saturated fats: Saturated fats, for example shortenings, margarine and hardened fats, should be avoided completely, as they raise the levels of bad cholesterol (Low density lipoproteins-LDL) in the body. It is recommended that one consumes unsaturated oils which are rich in monounsaturated fatty acids and polyunsaturated fatty acids. This helps in reducing bad cholesterol in the body. Also, avoid trans fats as they increase LDL while decreasing HDL, trans fats result from fat hydrogenation and are usually found in fried foods. Avoid all fried foods, no matter how good they taste.

b. Eat more fiber: Fiber is a complex carbohydrate which, when it is broken down for energy, it does not give hundred percent of calories. It is good in reducing bad cholesterol in the body by absorbing cholesterol in the digestive tract and removes it from the system. Fiber is also rich in antioxidants which are important in lowering bad cholesterol in the body. The soluble fibers are present in fruits, vegetables and whole grains. More of these foods in the diet are important in dealing with bad cholesterol. Avoid foods that have refined and processed grains.

c. Incorporate fish in your diet: They are rich in cholesterol lowering omega-3-fatty acids which is an essential nutrient. The omega-3-fatty acids discourage bad cholesterol from regrouping and accumulating the body. Other plants such as flaxseeds, canola, soy beans contain omega-3-fatty acids.

d. Take green tea: This type of tea is rich in components (flavonoids) that help reduce bad cholesterol in the body. Therefore, its consumption is encouraged, as opposed to other types of tea, if you want to lower your LDL.

e. Don't smoke: When you smoke, the amount of good cholesterol (High Density Lipoprotein-HDL) is reduced drastically. HDL is required by the body as it helps to remove LDL from the body through the liver. With smoking, the important good cholesterol will be less and increase your LDL, which is a very negative health factor.

f. Occasionally take alcohol: By drinking alcohol, HDL is increased and this good cholesterol is important in removing LDL from the body. No more than one glass of red wine per day is recommended.

g. Exercise: Exercising is very important in reducing LDL level in the body. Aerobics, such as running, cycling, jogging and swimming helps to reduce the levels of bad cholesterol. Other exercises such as yoga, walking and weight resistance exercises will help in reducing the levels of LDL. Therefore, it is highly recommended that people keep moving around and staying active.

h. Lose weight: Being overweight may result in an increase in bad cholesterol, by losing excess weight you will lower your levels of bad cholesterol and increase HDL. But it is important to note that one may add weight if strict dietary guidelines are followed.

i. Other substances such as statins, cholesterol inhibitors and bile acid sequestrates can be used in reducing LDL levels in the body.

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, reducing LDL levels.  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

Reducing LDL Levels

Cholesterol is carried through the blood stream to cells by lipoproteins. Reducing LDL levels is important because it is called the bad cholesterol, while the good cholesterol is called HDL. LDL stands for low-density lipoprotein and HDL stands for high-density lipoprotein. The bad cholesterol can cause plaque deposits in arteries, which lead to narrowing of arteries and restricts the flow of blood to important parts of your body. It is very important to learn ways to reduce your LDL levels in your blood and to lower your risk of heart disease.

The natural way to lower LDL levels in the blood is with dietary changes. Avoidance of certain foods containing saturated fats and refined sugars is a good start in bringing about these changes in diet. Sugary foods turn into fats, and sugar in the body and triggers cholesterol levels to increase. Meat, cheese and egg consumption should be limited to smaller portions because they increase cholesterol levels. By simply increasing your HDL level, you'll also have the added benefit of achieving reduced LDL levels. The foods that can help in this process would be such foods as avocados, soybeans, chili peppers, flax seed, oat bran and apples. Garlic is an herb that is known to help lower LDL cholesterol.

Fatty fish, onions and various beans are a good choice of foods that help to lower cholesterol. Fried foods and baked goods that are commercially prepared have an effect on raising LDL levels. These foods are filled with trans-fats. Grilling, broiling, or baking is a better choice than frying because of the trans-fats involved with frying. Foods that are high in omega-3 fatty acids should be added to your diet. Salmon, tuna, sardines, flaxseed, canola oil and walnuts are good sources of fatty acids that help lower cholesterol levels.

There are supplements that can help lower cholesterol in addition to dietary changes. PolicosanolA, which is found in beeswax and raw sugar cane, is one of these supplements that have been proven to be effective in reducing LDL levels naturally. Red yeast rice is another popular supplement that has proven to be of great value in the treatment of high cholesterol.

Exercise is another very important part. Exercise keeps your body healthy through activity. It raises the good cholesterol and lowers the bad cholesterol levels. Exercise can help with obesity factors that contribute to high cholesterol. A body mass index of 30 or more is a factor in high cholesterol. Weight loss lowers the LDL and raises HDL as well as lowering triglycerides in the blood.

Smoking is another risk for high cholesterol because of the damage it causes in the blood vessels. Fatty deposits can accumulate more easily and smoking can lower the HDL cholesterol. Quitting smoking is a good idea for many reasons and one of them is to lower your cholesterol levels.

There are many medications available for reducing LDL levels that can be prescribed by a physician. A physician may be able to help lower cholesterol through natural ways before prescribing medication. A healthy lifestyle can prevent high cholesterol, but only a physician can run tests to see if medication is needed in addition to natural methods.

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, reducing LDL levels.  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

Reducing LDL Levels The Natural Way

If you suffer from high cholesterol problems, then you will be interested in finding ways of reducing LDL levels. LDL, in case you didn't know, is Low-Density Lipoprotein and is normally referred to as bad cholesterol. While High-Density Lipoprotein, or HDL for short, is known as good cholesterol that is needed in your body. The best way to deal with cholesterol issues is by increasing HDL levels and reducing LDL levels.

There are many different methods for achieving this, but by far the most effective and best for your body are the natural ways, without risky medications that have potential side effects. Naturally reducing your LDL levels can be achieved easily by making changes to your diet, lifestyle and using potent dietary supplements.

Most health related issues can be tackled with a more active lifestyle, so part of the battle against your LDL cholesterol levels is to include more exercise in your day-to-day routine. While more is better than less, the important point here is that you exercise consistently and put as much effort into it as you possibly can. Walking and swimming are great activities that can be easily added into your life. If you can find something you really like doing, like dancing or playing a particular sport, this is will produce better results as you are more likely to stick to things that bring you joy and pleasure.

Diet, just like exercise, has an immediate impact on cholesterol levels, so when looking to reducing LDL levels, you need to rethink what you put into your body. There are certain foods that should be avoided because they will increase LDL cholesterol, whereas there are other foods that can increase HDL and lower LDL. Foods to avoid include egg yolks (the yolk contains almost 100% of the cholesterol of the whole egg), cheese, red meats and animal organs, butter and fatty seafood such as lobster and shrimps.

Foods that you should emphasize in your diet to help lower your LDL levels are fruit and vegetables that provide the body with cholesterol lowering antioxidants and soluble fibre. Rather than cooking all the fruit and vegetables that you have, eat them raw as much as possible, as this will provide you with a greater level of the nutrients and vitamins the body needs in their unchanged form.

Fatty fish such as sardines, mackerel, tuna, trout and salmon are essential, as these contain omega-3 fatty acids that help lower LDL cholesterol in the body. You should also pay close attention to how you prepare and cook the fish, as the best way is to grill or broil.

Reducing LDL levels is not really as difficult as it may sound, and raising your HDL will help in the balancing act. Following these methods will not only lower LDL and raise HDL, but will impact your whole lifestyle. This will result in you feeling healthier and being able to do so much more than you did before changing your diet.

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, reducing LDL levels.  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