High levels of LDL cholesterol (so-called "bad" cholesterol) are considered a major risk factor for heart disease and stroke. To obtain normal healthy cholesterol levels is possible and easily done through proper diet. There is no reason to take medication (Lipitor) and suffer the damaging health effects from these medications in the long run
The fact is that 75 percent of your cholesterol is produced by your liver, which is influenced by your insulin levels. Therefore, if you optimize your insulin level, you will automatically optimize your cholesterol.
The key dietary factors are eating less saturated fat and cholesterol rich foods (animal products); increasing vegetables and grains and legumes, reducing coffee intake and getting regular aerobic exercise.
To safely regulate your cholesterol levels you have to change your diet:
-Reduce, with the plan of eliminating, white grains and sugars in your diet. Eliminate all junk foods and soda!
-Make sure you are getting plenty good fat such as Omega 3 oils. (flax seeds)
- Other heart-healthy foods include olive oil, coconut and coconut oil, avocados, raw nuts and seeds- avoid margarine, Pam spray, Crisco, canola oil
- Limit red meats, substitute with poultry (chicken, turkey), fish (salmon), legumes (chickpeas) and soy products.
- Exercise daily.
-Avoid smoking or drinking alcohol excessively. Drink plenty of WATER
- Be sure to get plenty of good, restorative sleep.
Unlike medication which lowers your cholesterol at the expense of your health, these lifestyle strategies represent a holistic approach that will benefit your overall health, which includes a healthy cardiovascular system.
Vegetables – all types raw or cooked (5 servings)
Artichoke, asparagus, bean sprouts, beets, broccoli, brussels sprouts, carrots, cauliflower, Greens- chard, collard, dandelion, kale, mustard, spinach, turnip, mushrooms, onion, garlic, string beans, snap peas, squashes, tomatoes, okra zucchini
Eat as many: alfalfa sprouts, bok choy, cabbage, celery, cucumber, endive, lettuce, parsley, spinach, radishes, turnips water cress, garlic
Fruit- whole form (2 servings)All berries : blackberry, raspberry, blueberries
Bananas, cherries, grapefruits, watermelons, papaya, pineapple, prunes, plums, peaches, apples, apricots, grapes, mango, persimmons, oranges
Starches (3 servings)
Multi grains, spelt, whole wheat- bagel, breads, english muffins, pasta
Oatmeal, quinoa porridge, muesli cereal, Rice crackers, ryvita crackers
Legumes- chickpeas, lentils, pinto, kidney, black eye peas, lima beans
* Make your own sweet, cakes, muffins, bread from scratch
Fats/oils (1-2 servings)
Oils- Olive oil, coconut oil, flaxseed oil( not heated) 2 tbsp daily
Nuts/ nut butters- Almonds, walnuts, pumpkin seeds, sesame seeds, pecans, flaxseeds (small handful daily)
Fruit- avocado- 3-4 times a week
*Make your own salad dressings
Supplements for lowering Cholesterol
TrueBasic Men or Women