how can i lower my Cholesterol?

how can i lower my Cholesterol and my sugar level? someone suggested fiber, but what should i eat to lower it?


  • Ways to Lower Cholesterol Naturally

    Begin gradually (but persistently) making these simple lifestyle and diet changes:
    Exercise 30 minutes a day. It works better than any drug out there. Exercise increases good cholesterol (HDL), reduces bad cholesterol (LDL) and naturally lowers total cholesterol levels – with no negative side effects.

    Increase your dietary fiber. Include more high fiber foods, such as fruits, vegetables, beans, whole grains and fiber supplements in your diet. The soluble fiber from beans and whole grains actually binds with cholesterol and carries it out of your body.

    Eat good fat, eliminate bad fat. Reduce animal fats, especially from dairy and red meat. Stick with extra virgin olive oil and fatty fish as your main sources of fat. The fish oil from omega 3 fish not only improves cholesterol, it also helps lower blood pressure and can dramatically reduce your risk of heart disease.

    Feast on fruits and vegetables. Phytonutrient antioxidants in colorful fruit and vegetables have been shown to help lower cholesterol and protect against heart disease. So replace sweets and processed foods with healthy produce.

    Take healthy-heart supplements. Quality omega 3 fish oil capsules have been proven in numerous studies to be highly effective in naturally preventing and reversing heart disease. Fish oil does a better job than statin drugs with no negative side effects. Whole food supplements, including B complex, GTF chromium and garlic, can also help.
    Supplements that should be avoided, because of negative side effects and nutritional imbalance are flaxseed oil, policosanol, isolated niacin, guggul and red yeast rice.

    Blood Lipid Profile Guidelines

    To lower your all-around risk of both heart disease and stroke, the #1 and #3 causes of premature death in the U.S., your blood lipid profile should look like this:
    Total cholesterol below 150 mg/dl

    Low-density lipoproteins (LDL) below 130 mg/dl

    High-density lipoproteins HDL) above 40 mg/dl

    A ratio of LDL divided by HDL – 3 to 1 or lower

    Total triglycerides below 150 mg/dl
    So shoot for low total cholesterol, low triglycerides, low LDL, high HDL and a good LDL to HDL ratio. Achieving these numbers will pay off in hearty healthy dividends.

  • Agatie Sulia

    The only foods that contain cholesterol are those that come from animals: meat (beef, pork, poultry, fish and seafood), eggs and all dairy products. Plant foods do not contain cholesterol. Eat a lot less meat, eggs and dairy products and make up for that with more fruits, veggies, beans/legumes and whole grains (this is where the fiber comes into play). Good luck!

  • Toning Girl

    The fiber you eat can be sourced from vegetables, fruits, cereals and grains.

    One very good source of fiber is oat, which has been proven to lower cholesterol as it binds the cholesterol-laden bile acids in the gut, hence preventing cholesterol from entering your blood stream.

    And cut down all fats of all kinds as they’re high in calories and in fat, putting you at risk of high cholesterol.

    Go for unsaturated fats and void saturated fats and trans fat.

    You can get more info on how to eat to lower cholesterol here:

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