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Do You Know What's Raising Your Cholesterol?
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Many things you might not be aware of can be raising your cholesterol levels or undermining your efforts to lower them.

Here are a few you should think about:

  • Smoking
  • Caffeine
  • Stress
  • Refined sugar
  • Food additive (particularly sodium)
  • Environmental pollutants

 

Decrease your cholesterol levels by:

  • Exercising. Even brisk walks at a moderate intensity have been shown to decrease LDL leves and increase HDL levels. 

 

  • Avoiding Saturated Fats. It was once thought that cholesterol containing foods (such as eggs) were the culprit. It has recently been proven that is not the case. Foods such as red meat, dairy, and fried foods are best to substitute for "smart fats" such as avacodos, fish, and olive oil. 

 

  • Eating More Fiber. Fruits and vegetables, including whole grains, are good sources not only of heart-healthy antioxidants but also cholesterol-lowering dietary fiber. Soluble fiber, in particular, can help lower cholesterol by acting like a sponge to absorb cholesterol in the digestive tract. Good sources of soluble fiber include dried beans, oats, and barley.

 

  • Increasing Omega-3s. Fish and fish oil are full of cholesterol-lowering omega-3 fatty acids. It is recommended that oily fish, such as salmon, be consumed 2-3 times per week. Plant sources of omega-3s include soybeans, canola, flaxseeds, walnuts, and their oils, but they don't provide the same omega-3s as fish.

 

  • Drinking Green. Green tea is not only a healthier alternative to sodas and sugary beverages it has also been shown that green tea contains compounds that can help lower LDL cholesterol.

 



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