In order to keep your arteries in the pink of their health you need to find out ways to lower your LDL level, and raise your HDL level naturally. Here are the ways to do it:
Drink Orange Juice
Drink raw orange juice. A new study has found that participants who drank three glasses of fresh orange juice boosted their HDL levels by almost 20 percent and were able to cut down their LDL/HDL ratio by approximately 15 percent.
Increase your Omega-3s
Instead of eating meat, especially red meat, it is suggested to start eating fish. Fish is loaded with omega-3 fatty acids, which in actuality lower LDL cholesterol. Have tuna and salmon since they are rich in omega-3s. You can eat sardines as well. Eat fish thrice a week.
If for some reason you cannot eat fish, at least take a fish-oil supplement. Nutritionists recommend 1,000 mg two times a day.
You can have clams if you like them. They are an affluent source of sterols, which deter the body from mopping up cholesterol.
Flaxseeds are high in omega-3 fats. You can sprinkle them on top of your cereals. According to a new study having flaxseed daily lowers cholesterol by close to 20 percent. You can also use it in salad dressings.
Eat Oatmeal For Breakfast
Oatmeal has plenty of soluble fiber that prevents the body from absorbing fat. Studies indicate that having oatmeal for breakfast cuts down LDL by nearly 20 percent. Pick out old style oats rather than the instant variety.
You can eat barley or prunes as they are loaded with soluble fiber. Have eggplant, another rich source of soluble fiber.
You can try Metamucil – a dietary fiber supplement. According to a research, 10 grams of this supplement taken daily reduces LDL by almost 10 percent.
Drink Moderate Amounts of Wine
Drinking more than the recommended quantity of wine can be counter-productive. Men can have two glasses a day while women should restrict themselves to 1 glass of wine a day. Drinking in excess can rather raise HDL levels dangerously! Choose red wine since it is made from grapes. Plenty of protective antioxidants are found in grapes.
Put on your sports shoes and start having brisk walk for minimum 30 minutes daily. Alternatively, join a health club and use the elliptical trainer. Walking on elliptical trainer doesn’t put excessive pressure on the joints. Regular exercise carries a myriad of benefits. Studies have indicated that exercise helps to improve the ratio of HDLs to LDLs. People who do regular exercise reduce their overall risk of heart disease and stroke. You can control diabetes through physical activity. Diabetes increases the risk of heart disease and stroke.
Have a Sound Sleep
Getting good quality sleep helps in maintaining balanced sugar level, which in turn contributes to your overall health. In order to have a sound sleep, eat 3 hours before bed. Avoid drinks high in caffeine like tea, coffee, and soda, or at least have them in moderate amounts. On top of that, get exposure to daylight.
Avoid Red Meat
Meats like beef and pork are not a good choice. Red meats have the highest proportion of saturated fats. Saturated fats raise your LDL cholesterol level.