High Cholesterol

Consume a diet high in fibre, by increasing the amount of vegetables, fruits, nuts, seeds, and whole grains in the diet. Soluble fibre is a great choice as it binds cholesterol as it passes through the digestive tract. Oats, oat bran, brown rice, beans, and fruits are all great example of soluble fibre.

Carrots help lower cholesterol because of their pectin content, and cabbage broccoli, and onions have calcium pectate.

Consume flaxseeds for their essential fatty acids, which are heart-protecting.

Use cold-pressed olive oil in your food as it increases levels of HDL. Never fry foods with this oil, or heat it; if you would like the taste in a cooked dish, wait until the food is finished cooking, and then stir some in for flavour.

Wheat germ oil and flaxseed oil are also very good for your health, but be careful not to cook them.

Fresh garlic and onions help lower LDL while raising HDL.

Spices such as cayenne, basil, rosemary, and oregano are rich in antioxidants, and help prevent cholesterol oxidation.

Eat a small handful of nuts daily (especially walnuts), as they have been shown  to reduce cholesterol and triglyceride levels.

Avoid fats that are saturated, hydrogenated, or partially hydrogenated as they tend to increase cholesterol levels. Meat, butter, cheese, fried foods, sweet baked goods, and most crackers are all dangerously full of fats.

Avoid margarine and vegetable shortening as these are high in partially hydrogenated fats, which are even deadlier than the saturated kind.

Avoid alcohol and refined sugar, including sodas, candy, and low-fat baked goods, as these tend to stimulate the liver to produce more cholesterol.

Eliminate coffee and tea, as these have been linked to high cholesterol.

Do not smoke or expose yourself to second-hand smoke. This is especially important if you have elevated cholesterol as your risk of having a heart attack is greatly elevated.

Brisk walk daily for a minimum of 30 minutes; exercise lowers LDL levels, while raising those of HDL.

Maintain a healthy weight through good nutrition and exercise.

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Bayside Natural Health Center in New Brunswick, Canada
5358 Route 117, Baie Ste. Anne, NB E9A 1C9
Tel: 506-228-9108

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