Ways to Lower Your Cholesterol


Has your doctor warned you that your cholesterol may be putting you at risk for heart disease or a heart attack? If you can’t get your cholesterol levels under control, your doctor may prescribe medication to help. Fortunately, there are some changes you can make that may lower your cholesterol without medication.

4 Ways to Lower Your Cholesterol:

  1. Lose weight: A weight loss of 5 to 10 pounds can be enough to lower your cholesterol and your risk of heart disease.
  2. Replace bad fats with healthy fats: A no-fat diet isn’t the answer to your cholesterol woes, but getting rid of saturated and trans fats found in processed foods is a start. Replace these bad fats with heart healthy unsaturated fats that can lower your bad cholesterol and raise your good cholesterol levels. These fats can be found in olive, peanut and canola oils as well as seafood like salmon, mackerel and herring.
  3. Bulk up on whole grains: A bowl of oatmeal in the morning may help you lower your cholesterol. Other whole grains that can promote heart health include whole wheat breads, whole grain pasta and brown rice.
  4. Eat plenty of fruits and vegetables: Fresh produce helps lower your cholesterol because it’s rich in dietary fiber. Eating plenty of fruits and vegetables instead of fatty or sugary snacks can also help you lose weight.

These small changes may help you avoid cholesterol medication, heart disease and other chronic illnesses.

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