Linden Michigan Massage On Lowering Cholesterol
Do you have high cholesterol and need to lower it? That is no surprise
considering how many people have high cholesterol these days. To help
lower your cholesterol, here are 10 tips you can get started with today.
As with anything health related, diet and exercise are the two crucial
components. What you eat is critical to lowering your cholesterol
levels, so that is what is included here.
One thing you should know is the difference between LDL and HDL
cholesterol. Simply think of HDL as "healthy" and LDL as "lousy." HDL
can actually help carry cholesterol out of your blood vessels while LDL
allows it to deposit inside your artery walls.
The good news is that you can change your cholesterol for the better.
Here is how to do just that:
1. Have a nice sandwich on whole wheat bread or a pita with some lean
turkey and lots of fresh veggies. Skip the hot dogs, bologna, and
salami, and hold the Mayo. All of those are highly processed and filled
with fat and cholesterol.
2. Fish, like salmon, is good. Look for wild red salmon varieties, which
are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a
good source of Omega-3s.
3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol,
they can also lower your HDL levels! Stay away from foods like
margarine, shortening, and processed foods containing partially
hydrogenated soybean oil.
4. Go ahead, go nuts! Look for walnuts mainly but also try almonds,
macadamia nuts, cashews, and pecans. Nuts are high in fat, but it's the
good kind. (Also, use natural peanut butter instead of the normal kind
which contains unhealthy Trans fats.)
5. Limit desserts and try to eat only the healthier ones like angel food
cake, graham crackers, Jell-O, and fat-free frozen yogurt.
Learn More About Health and Nutrition From Deborah Weeks' Linden
Michigan Massage at:
http://centerforholisticstudiesandpractices.intuitwebsites.com/
6. Eat foods that are high in fiber. Examples include whole wheat bread,
oatmeal, fruits, vegetables, beans, and some cereals. (Look for the
boxes that say "may help lower cholesterol.")
7. Use the grill. If you're going to have steak or burgers, grill them
at home and use lean meat. This practice avoids the grease, is fun, and
the meat tastes great.
8. Find a new salad dressing. Most of them are full of Trans fats and
cholesterol. Olive oil is good, and maybe add vinegar or lemon juice.
Also, skip the bacon bits, croutons, and egg yolks.
9. Go overboard on fruits and vegetables. They contain no cholesterol
and they have lots of nutrients like antioxidants.
Here are some examples: green peas, broccoli, cauliflower, apples,
oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach,
water chestnuts, bananas, apricots, blueberries, and kiwi.
10. Avoid fast food like french fries and anything else from the deep
fryer. Those foods will raise your cholesterol like crazy, so stay away
from the burger joints if you can.
11. Bonus tip: Use spices like pepper and oregano to add flavor to your
dishes. They are a healthy alternative to other toppings like Mayo.
That was easy, wasn't it? Just make some of these changes and get plenty
of exercise like walking, jogging, swimming, or playing basketball. You
will have lower cholesterol in no time!
Learn More About Health and Nutrition From Deborah Weeks' Linden
Michigan Massage at:
http://centerforholisticstudiesandpractices.intuitwebsites.com/