10 KEY STEPS TO LOWERING YOUR CHOLESTEROL
By Debbie Rossi

Step ONE

Maintain a healthy weight Reducing excess weight almost certainly lowers your cholesterol levels. So MOVE more, and EAT less. Remember is TOTAL CALORIES not carbs that can force you to put weight on. So keep a balanced diet of lean protein, good LOW GI carbs and plenty of fresh fruit, vegetables and water.

Step TWO

Keep saturated fats low. Saturated fats from butter, cream and cheese, fat on meat and fried fast food raise cholesterol and LDL cholesterol. They also increase the likelihood of obesity which in turn puts you at a higher risk of heart attack. Trim visible fat from red meats, grill and steam foods and steer clear from creamy sauces like mayonnaise and hollandaise.

Step THREE

Up your anti-oxidants Anti-oxidants can protect against heart disease by preventing the bad LDL cholesterol from being oxidized and producing "foam" cells, which can then become fatty streaks on the inside of the walls of our blood vessels. Naturally occurring plant anti-oxidants like flavonoids, carotenoids and sterols are all thought to help this. Don't forget the staples though, vitamins A, C, and E and Flaxseed oil.

Step FOUR

Avoid or control diabetes. Losing excess weight and exercise can lessen insulin resistance and improve the uptake of glucose by the muscles and will prevent or slow the onset of adult type II diabetes

Step FIVE

Add more fibre Soluble forms of dietary fibre, such as pectins, gums, and saponins, can speed the removal of cholesterol form the body. Soluble fibre is found in oats, oat bran, barley bran, rice, rice bran (but not wheat bran) dried beans, lentils, barley, fruit and vegetables.

Step SIX

Alcohol in moderation People who drink moderately suffer fewer heart attacks and live longer than people who totally abstain from alcholol. High-density lipoprotein cholesterol which protect against heart attack is increased by alcohol. Wine in particular red wine is an excellent source of anti-oxidants in the form of polyphenols. Remember the key word here is MODERATION.

Step SEVEN

Keep active Regular moderate exercise is essential for a healthy heart. It burns up kilo-joules and can boost the levels of protective HDL cholesterol in the blood. Choose an exercise that you enjoy, that uses the legs, torso or arms and gets your breathing going for 20 to 30 mins three times a week. Walking, swimming, bicycling, skipping or rowing machine are all good choices. Avoid sudden or over exertive exercise which can strain an unfit heart.

Step EIGHT

Take your VITAMIN B A high intake of folate and vitamin B12 are beneficial in decreasing homocysteine levels which is an amino acid that when elevated can cause heart problems. Folate is found in vegetables, fruit, juices, breakfast cereals, breads and yeast spread such as vegemite.

Step NINE

Mind/body - hostility and anger In the workplace, studies have consistently shown that people in high-stress jobs but with little sense of control (such as bus drivers) have the highest rate of heart attacks. Try to stay calm. Mediate and learn to relax and control an out of control temper. A hot bath, a good book and some calming music and oils all work wonders to promote a stillness and calm to your personality.

Step TEN

Heredity- Be aware of your family heritage. If you know that it is in your family history ask for a test to be performed and then take steps to control your cholesterol before it controls you.

Author: Debbie Rossi


www.desirefitness.com.au