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7 Ways to Lower Cholesterol

Posted on December 10, 2012

Have you had your cholesterol checked lately?  If not, it might be that time!  Experts suggest a cholesterol check once every 5 years for everyone age 20 and older.  If your cholesterol is elevated, lowering it is recommended and a good start to a healthier you.  Here are a few ways to lower your cholesterol without medications:

1.  EXERCISE.  Even moderate exercise, such as brisk walking is helpful.

2.  LOWER SATURATED FATS.  Try substituting canola oil or olive oil for vegetable oil, butter, margarine, and shortening.

3.  EAT MORE FIBER.  Fruits and vegetables are great sources of fiber.  Also, soluble fiber can be found in dried beans, oats, and barley.

4.  ADD MORE FISH TO YOUR DIET.  Try eating fish 2-3 times per week.  Fish are rich in omega-3 fatty acids, which play an important role in decreasing triglycerides.

5.  DECREASE SODA AND SUGARY BEVERAGE INTAKE.  Drinks high in sugar can increase your triglycerides.  If you aren't a water drinker, try switching to green tea.  Green tea has been shown to decrease cholesterol in some studies.

6.  EAT A HANDFUL OF NUTS EACH DAY.  Be mindful of your servings though, as nuts are high in calories. 

7.  DON'T SMOKE.  Smoking decreases HDL, which is your "good" cholesterol.

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