submitted by GNC Newtown
Many of us with high cholesterol levels are looking for solutions other than statin drugs to bring these numbers down.
A combination of diet, exercise and specific supplements are playing a critical role in this battle.
Here are 10 tips for tackling high cholesterol:
- START MOVING – A long-term study involving over 8000 people at North Carolina University found that 30 minutes of moderate exercise several days a week lowered triglyceride levels while boosting HDL.
- FOCUS ON FATS – Minimize saturated fats found in full-fat dairy, red meats and some oils like palm and coconut. Choose fats that are healthy for the heart, such as those found in olive and canola oils.
- GET NUTTY – Eat a couple of handfuls of nuts per day. Just two ounces significantly lowers LDL and triglyceride levels, according to research from Loma Linda University’s School of Public Health.
- GO FISHING – Fatty fish like salmon and trout contain omega-3 fatty acids, which decrease levels of triglycerides (fats in the blood) and harmful LDL, while raising beneficial HDL levels.
- CONSIDER PHYTOSTEROLS – Phytosterols are phytochemicals found in corn and soybean oils. They can block cholesterol absorption by up to 10% and LDL up to 14%, according to the Cleveland Clinic.
- FILL YOUR GLASS WITH RED – According to a University of California research study, a daily glass of red wine or grape juice can boost levels of HDL and reduce LDL, thanks to saponins. These are beneficial compounds found in red grapes.
- FILL UP WITH FIBER – Eat plenty of soluble fiber found in oats, barley, prunes and beans. Fiber binds with cholesterol in the intestinal tract and moves it out of the body.
- EAT HEART HEALTHY – Cut down on refined sugar, white breads and starches. Consuming fewer animal proteins is also beneficial. Include lots of fruits, vegetables and whole grains.
- DRINK GREEN TEA – Green tea effectively lowers LDL cholesterol and triglyceride levels according to a study at the University of Florida.
- TRY KRILL OIL – Krill are shrimp-like crustaceans containing extremely high levels of omega-3 fatty acids. The oil is digested in the intestinal tract rather than the stomach, allowing for much greater absorption of the beneficial fatty acids, which help reduce LDL and raise HDL.