Lower Your Cholesterol Naturally – Ways to Decrease Cholesterol

It is much easier than you think. We have compiled a list of five simple ways to decrease cholesterol that you can follow every day to help you keep yourself and your heart in shape. As with everything relating to health, diet and exercise are the two major components. What you eat is key to lower your cholesterol naturally, so it is what is included here.

One thing you should know the difference between LDL and HDL cholesterol. Simply think of HDL as the “healthy” and LDL as “poor”. HDL can actually help cholesterol from your blood vessels while LDL makes it possible to insert your artery walls.

Bad cholesterol called low-density lipoproteins, or LDL. This kind contributes heavily to build up plaques in the inner walls of arteries. High concentrations of both compounds in the blood causing high risk of cardiovascular disease that can lead to heart attack.

Blood cholesterol can be both good and bad. There are two types of cholesterol: LDL (low density lipoprotein) cholesterol and HDL (high density lipoprotein) cholesterol. LDL cholesterol is called “bad cholesterol” because it may be deposited on the walls of arteries as plaque, and restricting the flow of blood. Of HDL cholesterol, which is called “good cholesterol” helps remove plaque from arteries. Both types of cholesterol produced by the body for certain functions and is always present in our blood. The problem occurs when cholesterol is produced more than is required by our body. Here are 5 ways to decrease cholesterol.

1. Exercise
Walk, bike, swim, jump up and down, play games or dance! Even housework counted. Start with what your heart’s content and aim to keep running 30 minutes each day.

2. Choose unsaturated fats instead of saturated fat
Use unsaturated fats on the sandwich instead of butter and choose liquid margarine or vegetable oil for cooking. Choose chicken and fish instead of red meat and mild or semi-skimmed milk instead of full fat milk. Try to eat oily fish twice a week.

3. Eat varied
Choose whole grains, eat fruit, vegetables, root vegetables, potatoes, chicken, fish and legumes. Variety is the key to a balanced diet.

4. Reduce the stress
Try to get eight hours of sleep per night if you need it. Give yourself ten minutes each day when you just sit and do nothing. Smoking and alcohol may seem relaxing, but they have a large impact stress on your body.

5. Eat foods with added plant sterols to decrease cholesterol actively
Only 2 to 2.5 g plant sterols per day can lower cholesterol significantly while simultaneously moving to a healthy diet and lifestyle.

HDL cholesterol less than 35mg/dL is a risk factor for heart disease, although the total cholesterol is within limits. Both LDL and HDL cholesterol can be improved with regular exercise and foods with low fat cholesterol-friendly food.