We’ve been talking about cholesterol numbers – here and here. To improve your cholesterol profile, try the following:

• Lose weight. Even a modest amount of weight loss can lower cholesterol levels.
• Reduce the amount of saturated fat you eat. Saturated fat comes from animal sources – meat, eggs, dairy. And of course, all their derivatives found in processed foods.
• Avoid trans-fats, which reduce HDL (happy, healthy) levels and raise LDL (lousy, loser) levels. If you find “hydrogenated” or “partially hydrogenated” listed in the ingredients, put that item back on the shelf and look for something else.
• Exercise. Daily aerobic exercise increases HDL levels.
• Don’t smoke. Smoking is a risk factor for heart disease all by itself, but can also significantly lower HDL cholesterol.
• Relax. Emotional stress may trigger the body to release fat into the bloodstream, raising cholesterol levels. Try yoga, meditation, contemplative prayer, or tai chi.
• Eat 2 ounces (1/4 cup) of nuts every day. Nuts, especially almonds, walnuts and cashews, contain heart-healthy monounsaturated fat.
• Substitute soy protein for animal protein. The protein in soy foods has been shown to lower cholesterol levels. Choose the less-processed forms of soy, such as tofu, tempeh, whole soy beans (edamame), and roasted soy nuts.
• Season your food with fresh garlic. Garlic has been shown to lower both cholesterol levels and blood pressure – and it tastes wonderful, too. Use one or two raw or lightly cooked cloves a day.
• Eat high-fiber foods, such as beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed.
• Cut out the white foods – foods based on sugar and flour. A diet full of cookies, cakes, crackers, fluffy breads, chips and sodas can increase triglyceride levels and lower HDL.
• Take a high-quality fish oil supplement. Fish oil contains an abundance of essential fatty acids known as omega-3s. Daily fish oil is an effective preventive strategy against heart disease, and has been shown to lower triglyceride levels, minimize inflammation and clotting, and increase HDL cholesterol.

This entry was posted on Monday, June 22nd, 2009 at 1:09 pm and is filed under Articles - Health, Good Fats - Bad Fats. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.