1. Up & at ‘em!
In addition to lowering LDL “bad” cholesterol, regular physical activity can raise HDL “good” cholesterol by up to 10%. The benefits come even with moderate exercise, such as brisk walking. Robert Harrington, MD, professor of medicine at Duke University School of Medicine in Durham, N.C., urges his patients to go for a 45-minute walk after supper. Peeke tells WebMD, “I ask people to get a pedometer and aim for 10,000 steps a day. If you work at a desk, get up and walk around for five minutes every hour.”
2. Eat From the Ocean
The ocean’s largest food source, phytoplankton, is an amazing source of omega-3 fatty acids with cholesterol-lowering effects. J. Markuson notes that, “Live phytoplankton is one of the most nutritious natural sources of food and also the oldest.” Markuson says, “I suggest that if you aren’t eating fatty fish like sardines and salmon at least 3x per week, then a high quality supplement could have a profound effect on cholesterol and triglycerides. Fish oil has shown tremendous benefits but obtaining high quality fish oil very difficult.” PhytOriginal is an organic and renewable fish oil alternative that provides guaranteed quality and is made in the USA.
3. Fruits & Veggies Everyone
Fruits and vegetables, including whole grains, are good sources not only of heart-healthy antioxidants but also cholesterol-lowering dietary fiber. Soluble fiber, in particular, can help lower cholesterol. Beckerman says it “acts like a sponge to absorb cholesterol” in the digestive tract. Good sources of soluble fiber include dried beans, oats, and barley, as well as fiber products containing psyllium.
4. Trans Fat is the Enemy!
In the supermarket, read the label to find foods that are trans free. The label should say “0” (zero) on the line for trans fat; you should also scan the ingredient list to make sure it does not contain partially hydrogenated oils. In restaurants that don’t have nutrition information readily available, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat—many already have.