Reducing cholesterol levels in particular LDL, the "bad cholesterol" (which creates plaque in our arteries which then impedes blood flow to the brain & heart) - can significantly improve ones overall cardiovascular functioning.



The causes of higher than normal cholesterol are eating too many animal products, in particular red meat & dairy products, and the liver itself producing too much cholesterol.

What specifically should be done to reduce ones cholesterol?

Lets first deal very briefly with factors that are not related to diet. These include making sure you get out in the sun everyday and employing a regular regime of exercise of at least one half hour each day, doing activities such as swimming, bicycle riding or walking, to help strengthen your cardiovascular systemas a whole. In addition, you should try to lose any excess pounds that you are carrying around on your body. Just burning off ten pounds can result in a definite lowering of your cholesterol. And, of course, alcohol consumption and smoking should be eliminated or at least minimized as much as possible. With regards to alcohol, that means one drink a day for women, two for men.

Equally important in reducing cholesterol is adjusting your diet. First some basic advice. Make sure you drink at least 6 glasses of water everyday. Reduce the quantity of animal and dairy foods you eat to no more than ten percent of your calorie intake. Try to limit yourself to lean meat and skim milk. Some species of fish, including cod, tuna and halibut, contain significantly less cholesterol than red meat. Other fish including salmon and mackerel have high levels of certain acids which help your cardiovascular functioning. Try to eat more foods containing dietary fiber, as well as vegetables and fresh fruits and avoid fried foods and hydrogenated oils.

Lets list some of the foods that can aid in lowering high cholesterol. The fiber found in whole grains or supplements can help prevent the cholesterol in our foods from entering our blood. You should choose pastas and breads made from whole grains, and switch to brown rice. Try to eat more soy, sprouts, seaweed and nuts too.

Vitamins B6, C and E have been cited as helpful. Other natural substances that can aid in reducing cholesterol include garlic (raw), soy, grape seed extract, pantothine, chromium and carnitine. Some of these actually increase the amount of the good cholesterol (HDL), which can help significantly. Omega-3 fatty acids and plant sterols are also contributors to the health of your heart. Another food generally regarded as reducing cholesterol levels are blueberries. You should also make it a habit to drink each morning a nice blended natural fruit drink with spirulina and soy protein mixed in.

If you take the time and make the effort to follow the simple tips set out above, you should be able to lower your cholesterol levels significantly. If after following this regime for a couple of months you find that your cholesterol levels are still too high, you should speak with your doctor about it its possible you may need medication or a natural supplement to aid in normalize your cholesterol levels.