Heart disease has been the leading reason behind death in the United States and Canada for years.In fact, some statistics show that it is the number one killer around the world. One of the primary causes of heat disease is cholesterol, referred to as the “bad” cholesterol, and called LDL (low-density lipoprotein) in medical terms. As a result of sediment from the cholesterol, plaque, a hardened matter, builds up in the arteries, partially blocking the flow of blood, and in many instances, completely blocking the passageway of the artery. When this happens, heart attacks and strokes are certain outcomes.
Today, we know a lot more about the causes of heart disease, and we understand the causes and effects of bad cholesterol. Because of this awareness, more people must heed the warnings, and take responsibility for their health. In fact, it is quite easy to do given these five ways to lower my cholesterol levels.
Reduce the intake of all fats, and remove trans fat altogether.
Fats that do not break down just sit in your arteries and continue to build up. But, the real killer in fat is “trans fat”, a type of fat used in baked goods, oils, and fast foods. These fats cannot, and do not break up in the body’s system. Although organizations have demanded a ban on the use of trans fat, many manufacturers have not listened. Some have, though, and now they place stickers on their products indicating that there is no trans fat in the ingredients. These are the products that you should be eating. Read the labels on foods and if trans fat exists, do not buy or eat the items.
Increase the amount of fiber eaten on a daily basis.
Fiber is known to mop up or break down cholesterol. By adding foods that contain fiber, you can keep your arteries healthy and clean. Examples are sprinkling oat bran or psyllium on your bowl of cereal, adding bran flakes or wheat germ to your recipes such as pancakes and muffins, and buying breads that are high in fiber content. Again, read labels and choose foods that encourage healthy eating.
Increase your intake of “plant sterols”, also called “phytosterols”.
Plant sterols are natural components of plant based foods such as nuts, grains, fruits and vegetables. By increasing the daily servings of these types of foods, the body will be healthier. In addition, it is possible to buy oils and margarines that are high in phytosterols. HeartSmart™ margarines, canola oil, sunflower oil, safflower oil, almonds, soy milk, walnuts, brown rice, barley, quinoa and oats are easily used in most recipes, and substitute for more dangerous (unhealthy) ingredients.
Exercise and lose a few pounds.
The heavier a person weighs, the harder it is to control heart disease. Of course, the more fat on a person, the higher the cholesterol, and the more difficult it is to reduce. And, we are not necessarily speaking about being obese here. It has recently been discovered that a small bulge around the waistline can lead to death in women. Just by working on small areas, pounds and fat can be lost. Staying active, will help enormously. That generally means thirty minutes per day. In other words, take the stairs instead of the elevator, forget that morning donut, park the car a little farther away and walk, and take the baby or dog for a walk around the neighborhood.
Lean meats are generally better for you.
If you do eat meat regularly, choose cuts that have less fat. Fat is a naturally occurring substance in animals, and thus, you eat it when you eat some meats. When purchasing hamburger, for instance, choose the packages that say “lean” or “very lean” instead of regular and medium. When making a stew or stir fry, cut the ends of fat off the meat before cooking, so that you are not consuming the fat in your diet.