Saturday, January 20, 2018

7 Ways to Reduce your Cholesterol

December 13, 2010 by  
Filed under From the Editor, Just me

Did you know the 42% of women over 20 have borderline high cholesterol ?

Borderline is classified as  200mg/dL to 239 mg/dL

According to the American Heart Association a cholesterol level of more than 200 mg/dL raises your risk of coronary heart disease.

There are many people who have high cholesterol due to bad diet but there are also many who are just genetically predisposed to it.  Since the prospect of dying of coronary heart disease sucks at any age but even more so at a young age, what can you do without resorting to a long term medication?  Obviously if you suck down fried food every day of the week, taking a look at your diet is a must,  but here are some additional options.

A warm bowl of porridge / oatmeal gets you off to a great start.

Yes, Grandma was right ~ it does fill you up but also studies show that the soluble fiber in Oats actually blocks the absorption of cholesterol  and you can reduce LDL (bad cholesterol) and triglycerides by 10-30 percent.

Nothing fishy about that


Fish, particularly the fattier cold water fish  like Salmon, Mackerel, Lake Trout, Herring, Sardines, Albacore Tuna, Halibut if eaten twice a week are know to have a positive effect on heart health, lowering blood pressure and reducing the risk of sudden death or blood clots.  Don’t deep fry them though, try baking or grilling.

Can’t face fish – try some ground Flax seed in your oatmeal or you can take a Omega 3 or Fish Oil supplement, although they wont give you  additional nutrients like selenium.

Go nuts

Walnuts, Almonds and other nuts particularly those high in polyunsaturated fatty acids can reduce Cholesterol.  According to the FDA a handful a day (1.5 ounces) of an unsalted unsweetened nut like Hazlenuts, pine nuts, peanuts, pistachios or pecans may reduce your chance of developing heart disease.  Just because they’re good for you doesn’t mean the calories don’t kick in though, limit your intake and counter the high fat by cutting back in other areas.

One step at a time

Exercise as simple as spending 2 minutes dashing up the stairs 5 times a day can make a difference.  One study carried out over an 8 week period showed cholesterol levels lowered by 8 percent.


But slow can work too

If you’re not into running there is an more meditative approach.  Men who de-stressed by regularly practicing yoga showed a 6-25% decrease in their total numbers.

Or a good laugh can do it

In a year long study on two groups of diabetic patients receiving standard drug therapy compared who spent 1/2 hour ever day watching a funny show with those who just took the drugs.  Twenty Six percent of those who watched TV had higher levels of HDL (good cholesterol) versus 3% in the other group.

Have a glass of wine

Studies have found that the combination of HDL- boosting ethanol and the antioxidant resveratrol may help protect your heart.

If you haven’t been tested – maybe its time!



5 Responses to “7 Ways to Reduce your Cholesterol”
  1. love this.. we all need to laugh more

  2. Since moving to the island in Belize, I now walk the beach every day, eat tons of fish, and love my nightly glass or two of red wine. I know it’s important because I am predisposed to high cholesterol. Wouldn’t be a bad thing to add some nuts either….

    Sharon Hiebing
    Follow Your Dream Compass

  3. Laine D. says:

    Looks like everything is conspiring to keep you well Sharon! and just doing the things you enjoy. I would imagine Belize is doing a lot for your stress level too.

    Laine D.

  4. Laine D. says:

    Life is way too serious 😀 and if this de-stressing can keep us alive longer well, I laugh more.

    Laine D


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