Lowering cholesterol is a struggle for many Americans. Having high cholesterol can be extremely dangerous especially as we get older. Here are 10 easy tips on how to lower yours today!
Symptoms of High cholesterol
There are many symptoms of high cholesterol. Unfortunately, they are also symptoms for many other health issues we can experience.
Some symptoms that may be a warning sign for high cholesterol are:
- chest pain
- nausea
- extreme fatigue
- shortness of breath
- jaw, neck and back pain
- numbness in fingers and toes
10 tips for lowering cholesterol
There are many people today who have high cholesterol. But lowering one’s cholesterol can actually be quite simple. Here are 10 tips that can be used to lower cholesterol.
Avoid Processed Foods
Avoiding processed food, mainly meat is essential when lowering cholesterol. Hot dogs, bologna, bacon and other high-cholesteral foods are linked to heart disease and colon cancer.
Instead, have a sandwich with turkey or vegetables.
Good Fats
Omega-3 fatty acids are known as “good fats”. Fish, like Salmon, and flaxseed are important sources of Omega-3s. These healthy fats reduce chances of cancer, heart disease and can help control blood clots.
No More Trans Fats
Say no to trans fats! They raise cholesterol levels and is actually one of the leading killer of adults!
Avoid foods cooked with margarine, as well as processed foods containing hydrogenated soybean oil.
Go Nuts For Nuts
Almonds, walnuts cashews and pecans are a great source of good cholesterol. Use natural peanut butter instead of ordinary peanut butter, which contains trans fats.
Less Sugar
Restrict your sugar intake. Over time, too much sugar can lead to weight gain, liver disease and diabetes.
Make healthier dessert choices, such as graham crackers, Jell-O and fat free frozen yogurt.
Up Your Fibre Intake
Consume more fibre! Fibre lowers the risk of heart failure, strokes, type 2 diabetes and bowel cancer. In addition, consuming more fibre helps you feel fuller, which can help with digestion!
Fibrous food includes whole wheat bread, oatmeal, fruits and vegetables and some cereals.
Lean Meats
These meats are a great source of protein and have less calories than regular meat. Additionally, they are a good source of Vitamins B3 and B6!
When barbecuing, use lean meat. If you want a burger or steak, grill at home, and use as little oil as possible.
Keep An Eye Out for Unhealthy Salad Dressings
Most of salad dressings are full of trans fats and cholesterol. Olive oil, vinegar and lemon juice are better options Also, avoid bacon bits, croutons, and egg yolks.
Eat Your Veggies!
Eat plenty of fruits and vegetables. Green peas, broccoli, apples, oranges, mango, pineapple, tomato, garlic, onions, spinach, watermelons, bananas, apricot and blueberries are all great choices.
Avoid Fast Food
Skip the drive through and go to the supermarket instead. Fast food is high in sodium, saturated fats, trans fats and bad cholesterol.
Eating too much fast food over a long period of time contributes to many different health problems. Some of which are, blood pressure, weight gain, heat disease, skin irritation and many more.
Lowering cholesterol isn’t always a simple task. Our lifestyles implicate our choices and can make it harder for some to stick to a proper diet.
Easy ways to ensure you keep up with a diet are to meal plan, back lunches, keep a small bag of healthy snacks with you and to skip the drive through.
Don’t be too hard on yourself if crack and eat a fatty steak. Just do your best at sticking to a proper diet. Your body and even loved ones will thank you!
Up next … Self Care Tips For Feeling Younger
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