Lowering Cholesterol Naturally - Reduce Deadly Heart Attacks and Strokes

Considering one in two Americans have either borderline or high cholesterol levels, lowering cholesterol naturally is important. Cholesterol is a waxy-substance produced by the liver. There are two types of cholesterol: LDL and HDL cholesterol. LDL cholesterol protects the nerves and aids in the construction of cell walls, the production of hormones, Vitamin D, and bile acids. However, if there is more cholesterol than needed, the excess circulates in the blood stream. Over time, it decreases in size and undergoes oxidization. Consequently, it forms plaque and fatty deposits in the arteries, a process called atherosclerosis. Atherosclerosis restricts blood flow to the heart and brain, and it creates a higher risk for heart attacks and strokes.

On the other hand, HDL cholesterol carries the excess cholesterol away from the arteries and back to the liver where it is excreted from the body. Consequently, the higher the HDL cholesterol, the better. Whereas HDL cholesterol is often termed as "good cholesterol," LDL cholesterol is often termed as "bad cholesterol."

Triglycerides are another form of fat. Calories provide energy for the body's needs. Excess calories turn into triglycerides and are stored as fat for later needs. Although triglycerides are important for the body, if the levels are too high, it is unhealthy.

To give you a guideline of healthy cholesterol levels, the following table provides the current recommended levels.

If your cholesterol and triglycerides levels are higher than the recommended levels, lifestyle changes can lower the bad cholesterol and raise the good cholesterol. These lifestyle changes can include:

• Losing weight
• Eating a healthy diet - Limit saturated fats to no more than 10% of your calories. Saturated fats are found in red meat and dairy products. Eliminate transfats. Trans fats can be found in fried foods and bakery products. If a food contains partially hydrogenated oil, it has trans fats. Limit cholesterol to no more than 300 mg. per day. Foods containing cholesterol are organ meats, egg yolks, and whole milk products. Eat more whole grains, fruits, and vegetables. These foods contain dietary fiber which helps reduce cholesterol. Eat more soluble fiber. Soluble fiber can be found in brussel sprouts, oatmeal, oat bran, kidney beans, apples, pears, psyllium, barley, and prunes. These foods help lower your LDL or bad cholesterol by absorbing cholesterol in the intestines. Eat more omega-3 fatty acids. These can be found in salmon, sardines, albacore tuna, lake trout, mackeril, herring, walnuts, almonds, and ground flaxseed, and canola oil. Strive for at least two servings of this type of fish per week. These foods help lower the LDL or bad cholesterol. Plant sterols and stanols prevent cholesterol from being absorbed in the intestines. Orange juice is a good source of these. Substitute olive oil for other oils. It can reduce LDL or bad cholesterol. Foods fortified with plant sterols or stanols block the absorption of cholesterol and reduce LDL cholesterol.
• Exercise - Try to get 30 to 60 minutes of exercise per day. This not only helps you lose weight, but it raises HDL or good cholesterol.
• Quit smoking - In addition to decreasing your risk for heart attacks and strokes, giving up smoking also improves you HDL cholesterol.
• Drink alcohol in moderation - Moderate use of alcohol has been shown to improve HDL cholesterol to a small extent. Moderate use is one drink per day for women and two drinks per day for men.
• Diabetes and certain thyroid conditions can place you at a greater risk for high cholesterol levels. By managing these dieseases, you can reduce your cholesterol levels.

Through lifestyle changes, lowering cholesterol naturally is possible for most people. Losing weight, exercising, dietary changes, drinking in moderation, and eliminating smoking can all contribute to lowering cholesterol. Don't be one of the heart attack or stroke statistics. Live a healthy lifestyle and live longer.