10 More Ways We Can Lower Our Cholesterol Naturally?

Alright let's do this again and look at 10 more ways we can lower our cholesterol naturally?

1. Slow down on the egg yokes
Studies have shown that you should no more than four egg yokes a week. Each egg yoke that you eat contains over 200 milligrams of cholesterol! Even if you don’t think that you have to worry about your cholesterol, there is no reason not to play it safe.

2. Eliminate Alcoholr
While these studies can go both ways, moderate amounts of alcohol are your best bet. Anything above a moderate amount can raise blood pressure, increase uric acid levels, and cause higher cholesterol and triglyceride levels, which all promote heart disease. Moderation is the key!

3. Eat your complex carbohydrates and veggies!
The idea here is to substitute vegetables, fruit, grains, beans, and legumes, for the high fat dairy products, and meats. Try to take it easy on the sour cream and butter. Look more towards tomato base sauces instead of cream based, and try to use lemon juice or herbs to season vegetables. When making your favorite chili, try and put less meat and more beans!

4. Snack whenever you want
What? I know you are thinking to yourself that this does not make any sense! But do not get too freaked out yet, we are not talking about fatty foods here, but you should snack on low fat yogurts, fruits, vegetables, and bagels. Cereals and whole grain breads are also excellent for snacking. Watch to make sure that your total intake of calories does not go up when you eat more often, but it has been shown that lower cholesterol levels are associated with people that eat several smaller meals. This also tricks your body and causes less cholesterol to be made by suppressing hormones like insulin.

5. Exercise Regularlyr
Everything from lifting weights to swimming can help to lower your LDL and HDL cholesterol levels. Weight training has been shown specifically to lower LDL by 13 percent and raise HDL by 5 percent. Bicycling, walking, jogging, and cross country skiing are many others that will help to keep up this exercise.

6. More Garlicr
Now I know that garlic has a bad smell, but as far as cholesterol is conce
ed, the more the better. If it really bothers you, you can take garlic in tablet form, but the more the better because it does raise HDL levels.

7. Cut out smokingr
Smoking is one of the worst things you can do for your heart. When you smoke, it actually damages the cells of the heart, weakening it. The heart receives less oxygen, and there are also the dangers of nicotine. The electrical impulses that enable the heart to beat are interrupted by nicotine. This can cause the heart to beat in a fast and uncontrolled way that can actually lead to a heart attack. The carbon monoxide in tobacco smoke is especially damaging to the heart.

Smoking promotes the development of atherosclerosis. Stopping smoking can help to counter the expansion of this disease, even if you have smoked for many years.

If you smoke, you have a 3 times greater chance of having a heart attack and a twenty one times greater chance of dying from it!

8. Drink Fruit Juicesr
Different fruit drinks have the capability to lower your LDL levels and raise your HDL levels. Specifically purple grape juice has this effect, but grapefruit juice does the same thing. These fruit juices can also help to rid your body of those nasty plaques that we discussed earlier. Remember, when drinking grape juice, the darker the better. There is a compound in grapes which enables them to resist mold, and which also causes this LDL lowering effect to occur on the human body.

9. Take Vitamin E
Vitamin E can lower cholesterol levels if taken in very large quantities, reaching up to 800 IU per day. The recommended daily amount is around 12 to 15 IU, but more vitami
E will not hurt you. Studies have shown that 25 IU per day have helped to prevent LDL from sticking to blood vessel walls.

10. Last but not least Calcium!
Referring specifically to Calcium Carbonate, studies have shown that 400 milligrams three times a day can lower LDL and raise HDL levels. While you are only looking at a change of about 4 percent, every little bit counts.