High cholesterol or hypercholesterolemia means that there is excess of fat deposits in your blood vessels thus making the cell walls of the blood vessels thick. Once the blood vessels thicken with fatty deposits lesser space is available for the blood to flow inside and through tubes/vessels/arteries. As a result the various organs of the body become blood (and thereby oxygen and nutrient) deficient.
One of our very own EmpowHer Guides and HerWriter, Alison Beaver, wanted to know how she could lower her cholesterol levels since they had been high on a previous health exam.
https://www.empowher.com/community/ask/life-insurance-exam-how-lower-chol...
Alison received some great help from her peers suggesting:
1) Eat soluble fiber: at least 10 grams per day.
* If you eat 20% of your calories from walnuts, you may reduce your LDL ("bad" cholesterol) by 12%! 20% of calories from walnuts is only about 2 ounces
Other soluble fiber foods: kidney beans, apple, pears, barley, cooked oatmeal, oat bran
2) Eat foods fortified with plant sterols, and reduce your LDL by 10%! Some orange juice, margarine and yogurts are fortified, and would only need 8 ounces a day to see the (up to) 10% decrease in LDL.
3) Omega-3 was already mentioned: found in fish, as well as ground flaxseed and extra virgin olive oil.
4) Lower intake of saturated fat, especially trans fat (found in store bought cookies, cakes and crackers). Trans fat is a double-whammy: increases "bad" LDL and decreases "good" HDL!
Following the advice of some of our members, Alison was able to lower her borderline cholesterol—Way to go!
Another reader, Valerie also needed some suggestions on how to lower her cholesterol naturally.
https://www.empowher.com/community/ask/how-can-i-lower-my-cholesterol
Valerie admits to having a hard time eating well but finds that a slice of cheese
gives her that little dose of cholesterol she’s looking for.
For more information on Cholesterol and other helpful ways to lower your LDLs (LOUSY lipoproteins) visit:
https://www.empowher.com/high-cholesterol/content/how-lower-your-triglyce...
https://www.empowher.com/high-cholesterol/content/cholesterol-screening-d...
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High cholesterol or hypercholesterolemia means that there is excess of fat deposits in your blood vessels thus making the cell walls of the blood vessels thick. Once the blood vessels thicken with fatty deposits lesser space is available for the blood to flow inside and through tubes/vessels/arteries. As a result the various organs of the body become blood (and thereby oxygen and nutrient) deficient.
One of our very own EmpowHer Guides and HerWriter, Alison Beaver, wanted to know how she could lower her cholesterol levels since they had been high on a previous health exam.
https://www.empowher.com/community/ask/life-insurance-exam-how-lower-chol...
Alison received some great help from her peers suggesting:
1) Eat soluble fiber: at least 10 grams per day.
* If you eat 20% of your calories from walnuts, you may reduce your LDL ("bad" cholesterol) by 12%! 20% of calories from walnuts is only about 2 ounces
Other soluble fiber foods: kidney beans, apple, pears, barley, cooked oatmeal, oat bran
2) Eat foods fortified with plant sterols, and reduce your LDL by 10%! Some orange juice, margarine and yogurts are fortified, and would only need 8 ounces a day to see the (up to) 10% decrease in LDL.
3) Omega-3 was already mentioned: found in fish, as well as ground flaxseed and extra virgin olive oil.
4) Lower intake of saturated fat, especially trans fat (found in store bought cookies, cakes and crackers). Trans fat is a double-whammy: increases "bad" LDL and decreases "good" HDL!
Following the advice of some of our members, Alison was able to lower her borderline cholesterol—Way to go!
Another reader, Valerie also needed some suggestions on how to lower her cholesterol naturally.
https://www.empowher.com/community/ask/how-can-i-lower-my-cholesterol
Valerie admits to having a hard time eating well but finds that a slice of cheese
gives her that little dose of cholesterol she’s looking for.
For more information on Cholesterol and other helpful ways to lower your LDLs (LOUSY lipoproteins) visit:
April 22, 2011 - 11:38amhttps://www.empowher.com/high-cholesterol/content/how-lower-your-triglyce...
https://www.empowher.com/high-cholesterol/content/cholesterol-screening-d...
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