Lowering LDL Cholesterol

Grilled fish with vegetables (carrots, broccoli, zucchini)

Low-density lipoprotein, better known as LDL cholesterol, is the "bad cholesterol" that doctors warn us about. This the substance that sticks to the sides of blood vessels and contributes to the development of arteriosclerosis (hardening of the blood vessels), not to mention raising the risk of heart disease. But there are ways of lowering your LDL levels and preventing complications to your cardiovascular system.

Butter is not everything

If you have lived primarily on meat and potatoes for most of your life, and your blood tests reveal you are one cheeseburger away from cardiac arrest, then it is time to change your diet. The food you eat plays a huge role in your well-being, whether you realize it or not. Your doctor can recommend a heart-healthy diet for you that is low in LDL cholesterol, or you can search the web for similar eating plans. Alternatively, you can do some homework, and make your own diet according to your tastes and what is available in your area. Aim to include more vegetables and fruits in your diet; these are loaded with dietary fiber which acts as a sort of sponge for lipids; they also clean out your gut. Whole grains contain a lot of fiber as well and are part of a healthy diet. Certain nuts, legumes and fish provide protein while also adding omega 3 fats. These lipids actually help blood circulation within the body. At the same time, limit or avoid dairy products, such as butter and cheese. Skip greasy meats, and steer clear of anything that is deep-fried, no matter how delicious it looks or smells.

Replace vegetable and corn oils with olive and canola oils. You can even find these two oils mixed together, or you can blend them yourself.

We can work it out!

Now for a very dirty word - exercise! For many, it is a horrible vulgarity uttered by health nuts and athletes. It is also essential maintenance for your body. A hundred years ago we did not have automobiles, so everyone walked to their destinations using the fat and calories they consumed on a regular basis. Even when they rode horses, they still used leg muscles and arms to control their equine friends. Today we have so many labor-saving devices, but we still consume massive quantities of fat and calories. These are stored in our bodies for use later but end up sitting there and causing problems. Incorporating an exercise routine helps your body use up those excess fat grams so that they do not accumulate in your abdomen or thighs. The deposits already in your blood vessels thin and perhaps even disappear altogether. Results are evident within a month, reflected not only in your blood tests but in your bathroom mirror and scale.

With a few lifestyle changes, not only can you lower your LDL cholesterol levels, but you can also prevent heart diseases and complications. In addition, you feel better physically and gain more confidence in yourself.

Results are evident within a month