I am not going to bore you with complicated cholesterol explanations.
For now, you probably just want to know how to raise HDL cholesterol naturally (that is the good one your body needs more of), improving your LDL cholesterol (that is the 'baddy' you want to bring down), and generally lowering cholesterol without medication.
Please remember: This is not medical advice. What follows are just some general nutrition and lifestyle guidelines that may be of help to you. Always consult your doctor to get your cholesterol levels checked and don't adjust any medication without his or her knowledge. If you are unfit or have any ailment, consult your doctor before starting an exercise program.
How To Raise HDL Cholesterol Naturally And Lower LDL Cholesterol
1. Exercise
Aim for 30 minutes of aerobic exercise (that is brisk walking, swimming, biking or jogging) on roughly 5 days of the week. This can help to lower LDL cholesterol, while also raising HDL cholesterol. Remember that exercise also helps to lower your stress levels, another factor that plays a role in cholesterol and cardio health.
2. Stop Smoking
I am sure that you know how important this is for your general health, not just an improvement in HDL cholesterol!
3. Fruit And Vegetable Juice Recipes
Using your fruit and vegetable juice recipes, juice as wide a color variety as possible, but concentrate on produce that is high in vitamin C, as well as goodies high in beta-carotene, such as:
- Celery
- Oranges
- Lemons
- Grapefruit
- Berries
- Mango
- Guava
- Broccoli
- Cabbage
- Brussels sprouts
- Carrots
- Pumpkin
- Spinach
- Peaches
- Spanspek
- Sweet potato
Celery can be particularly helpful in bringing cholesterol down. Aim to juice or eat about 2 stalks per day.
Some studies are showing that 3 servings of orange juice per day can raise HDL cholesterol naturally. However, also understand that this would mean cutting back elsewhere, as this means getting in extra calories and extra sugar.
4. Weight Loss
For easy tips to help you with this, you can read my recent 10-part series on "How To Lose Weight Without A Diet"
5. Peanut Butter
How about heart-friendly celery stalks with peanut butter as a dip for a snack? Go for moderate use, though, as peanut butter is high in calories. Also search for a brand without added sugar or salt. This is a filling, fiber-rich and guilt-free treat to have.
6. Nuts
A handful of almonds or walnuts a day can also be useful. Keep in mind that nuts are calorie dense, so you don't want to overdo this, particularly if you need to lose weight.
7. Go Slow With Sugar
Watch out for hidden sugars in fruit juices, cookies and candy. Some studies show a link between high sugar intake and higher cholesterol levels. Many of us are unaware of this. So, it is a good idea to keep intake of refined sugar to a minimum for more than just weight loss reasons.
In part 2 of 'How To Raise HDL Cholesterol Naturally', I give you more easy-to-follow tips. (If you are subscribed, you will regularly receive notification of new articles.) Even if lowering cholesterol without medication isn't an option for you, it is still a good idea to keep these tips in mind when shopping and while preparing food.
