How to Reduce Cholesterol Naturally
Strong circulation depends on a number of factors including a healthy heart, strong vein walls, and ideal levels of both good (HDL) and bad (LDL) cholesterol.
When cholesterol levels are at their ideal balance, blood flows freely throughout veins and arteries carrying oxygen and nutrients to the brain and other vital organs. If your cholesterol is high, lowering those levels is a critical part of improving your circulation as well as your overall health. Taking a more natural approach to lowering your cholesterol levels has a number of advantages. These include lowering the cost of medication, a decrease in unnecessary visits to the doctor’s office, and an increase in your overall health and well-being.
One of the best and easiest ways to start the process of reducing dangerously high levels of cholesterol is to get plenty of exercise.
Not surprisingly, regular physical activity has been shown to have an effect on the cholesterol levels in the body. Exercise, especially regular aerobic exercise can also be a great way to help burn calories, and maintain the body and weight that is right for you.
While researchers aren't exactly sure how exercise lowers cholesterol, they are beginning to have a clearer idea. What is known is that a healthy body weight and a healthy fat to muscle ratio for the body help to keep one’s cholesterol levels in a safe range.
What's more, when you're overweight, you tend to have a higher amount of low-density lipoprotein (LDL) in your blood. This type of lipoprotein has been linked to heart disease.
If you are just starting a regular exercise regimen, it's important to start slowly. Be sure to check in with your doctor to evaluate your current cardiovascular health. You might require blood tests or a treadmill test to see how your heart reacts when you exercise.
Beyond the benefits of lowering your cholesterol, there are other positives that come with exercising regularly. These include keeping your bones strong, improving your mood and circulation, and reducing your risk of cancer, diabetes, stroke, and obesity.
Eat More Heart-Healthy Foods
A heart-healthy diet is another great way to help reduce cholesterol naturally. While it can be challenging to change years of accumulated eating habits, the effort is worth it.
To begin, choose healthier fats. Saturated fats, the kind found in red meat and dairy products, raise your total cholesterol and the low-density lipoprotein (LDL) cholesterol, also known as the "bad" cholesterol. As an alternative, choose leaner cuts of meat, low-fat dairy products and monounsaturated fats, which are found in olive, peanut and canola oils.
The next thing is to eliminate trans fats, which are found in fried foods and commercial baked products like cookies, crackers and cakes. One way to tell if a food contains trans fat is if it contains partially hydrogenated oil. Even though these foods may taste good, they're not good for your heart.
In addition, put away refined flour products as well and choose whole grain foods. Various nutrients found in whole grains promote heart health. Look for whole-grain breads and whole-wheat pasta. Choose brown rice instead of white rice or try quinoa, a high fiber, protein rich whole grain.
Don't forget to eat lots of fruits and vegetables, which are rich in dietary fiber and help lower cholesterol. Include a mixture of colors and consider including things like vegetable casseroles, soups and stir-fried dishes on the menu.
Other foods to include are those rich in omega-3 fatty acids such as salmon, walnuts and almonds. Omega 3s have been shown to reduce the "bad" cholesterol and reduce inflammation in the body.
Lastly, take a supplement high in bioflavonoids like Oraescin for optimal heart health. Taking Oraescin gives your arteries, capillaries, veins and heart great circulatory support.