Lower your cholesterol naturally

     Your doctor just phoned with the numbers for your cholesterol. For the first time in your life, your cholesterol levels are out of control. You've been doing everything humanly possible to keep your numbers in check. You exercise regularly, eat a nutritious diet, get plenty of rest, and your stress level is minimal. So what gives? Is it possible that maybe you have a history of high cholesterol in your family. If this is the case, regardless of your health habits, you're definitely at risk. 

     If you're a smoker or someone who consumes alcohol on a regular basis, now is the time to "kick the habit." 

    What about those unwanted pounds you keep telling yourself you want to lose. What are you waiting for? There's no time like the present. Now is the time to get started. Rather than frying your food, try grilling, baking, or broiling instead. Go for the low fat version of dairy products and choose lean cuts of meat. 

Below are a few simple steps to help lower your cholesterol naturally. 

Exercise – We already know that an exercise program is the best way to a healthy lifestyle. Specialists have reported that thirty minutes of brisk walking three times a week can help reduce cardiovascular disease, heart attack, and stroke. A man can reduce the risk of high cholesterol by thirty-seven percent with exercise. A woman can decrease the risk by forty-eight percent. That should be enough to "kick" things into high gear. It's fun, easy, and inexpensive. No gym membership or exercise equipment is necessary. All you need to begin is a good pair of walking shoes. 

Relaxation and mediation techniques help minimize stress – Although our lives are demanding with jobs, families, and other responsibilities, it's important to allow ourselves a few minutes every day to reduce our stress level. Here are a few simple suggestions. 

1.  Deep breathing exercises – Individuals tend to take quick and shallow breaths. Doing this expels carbon dioxide too quickly, which in turn can have an affect on our overall health.  Though this technique is simple, it takes practice. Take several deep breaths and relax your body with each cleansing breath. Experts recommend doing this for at least ten to twenty minutes every day. 

2.  Muscle relaxation – Focus on tensing and then relaxing each muscle group. Doing this teaches you when your muscles are tense, versus when they are relaxed. Tense your muscles for five seconds, then relax for thirty seconds, and repeat. 

3.  Visualization – Sit in your favorite chair and put your feet up. Close your eyes. Now allow your mind to develop mental images that will take you to a peaceful calming place. Imagine yourself taking a walk on a sandy beach. Using all your senses, visualize the sun's warmth on your skin, smell the salt from the ocean, listen to the crashing waves of the water, and feel the sand underneath your feet. 

Yoga techniques for stress reduction – Yoga concentrates on breathing and stretching the body physically. Practicing yoga is about releasing negative energy from our bodies and replacing it with positive energy. The mind becomes tranquil, the body relaxed, and the soul rejuvenated. 

Eat oatmeal and oat bran – Oatmeal contains soluble fiber, which can lower your LDL, or bad cholesterol. Soluble fiber can also reduce absorption of cholesterol in the intestines. Other foods that include soluble fiber are apples, pears, barley, prunes, and kidney beans. 

Walnuts – These are high in omega three fatty acids, which are also know to slow down the growth of plaque in the arteries. 

Almonds – High in protein, fiber, minerals, and monounsaturated fats. They are also rich in antioxidants and contain vitamin E. 

Omega three fatty acids – Seafood such as fish, mackerel, albacore tuna, salmon, sardines, and trout are high in omega three fatty acids.  These fatty acids can also reduce the risk of blood clots.  Recommended are two servings weekly. If you're turning up your nose because you're someone who doesn't like fish, don't despair. You can also take omega three fatty acids or fish oil in supplements. Unfortunately, supplements will only give you some of the benefits. 

Olive oil –Extra virgin olive oil contains more antioxidants that can help lower bad cholesterol. 

Garlic – Raw or cooked can reduce the liver's production of cholesterol. 

Whole grains – These include breads, cereals, and pasta. 

Legumes three times a week are also beneficial factors. 

Foods that are high in vitamin C and E contain natural antioxidants. Fruits such as strawberries, cantaloupe, papaya, oranges, red and green peppers, broccoli, and brussel sprout are loaded with vitamin C. Sunflower seeds, walnuts, almonds, wheat germ, and soybeans are foods rich in vitamin E. 

Wine and beer in moderation is effective in lowering cholesterol levels. Drinking alcohol on a regular basis is not okay. Moderation is the key.       

     Instead of going through the drive through at Mickey D's, grab a nice healthy salad instead. Your heart will thank you.