Making a few changes in your life can really help lower cholesterol levels.
Slim Down. Even a few extra pounds can contribute to heart disease, and losing as little as five percent of your body weight can significantly improve your cholesterol profile. Exercise can help as well. Studies show 9 miles of walking per week results in lower cholesterol.
Sleep well. In one study, researchers found that sleeping fewer than five hours a night increased cholesterol. Other studies have linked sleep deprivation with increased belly fat, which can also impact cholesterol levels.
Eat a Heart Healthy Diet. Dozens of studies have shown a link between diet, healthy cholesterol and heart disease. Olive oil, nuts, and avocados are rich in monounsaturated fats, which are linked with reduced risk of cardiovascular disease. Omega 3-fatty acids in salmon, sardines, tuna, and mackerel have been shown to lower triglycerides. Soluble fiber in sweet potatoes and vegetables have been shown to lower cholesterol too. Apples, grapes, strawberries and citrus are high in pectin, a form of soluble fiber that lowers LDL levels.
Kick the Carbs. A high-carb diet has been linked with elevated triglycerides. A diet high in refined grains also leads to insulin resistance, inflammation, and metabolic syndrome, also linked with increased triglycerides. Banish refined sugars and sweets from your diet. This means avoiding candy, cookies, pastries, fruit juice, white flour, and alcohol. Even a small amount of these can trigger elevated triglycerides. Focus instead of high-fiber, nutrient-dense carbs such as sweet potatoes, squash, and quinoa. Studies show that high-fiber foods lower cholesterol.
Try Red Yeast Rice. Or even better, try Nordic Natural’s Omega LDL featuring Red Yeast Rice. Red Yeast Rice is made by fermenting a certain type of yeast with rice, which turns the rice a deep red. Red Yeast Rice supplements contain significant amounts of monacolin K, a compound that’s chemically identical to lovastatin, a prescription cholesterol-lowering drug. Red Yeast Rice works by lower the liver’s cholesterol production, and it can decrease total cholesterol by 13 percent. It’s been shown to be as effective as prescription cholesterol drugs, without the associated side effects. The supplement Omega LDL features Red Yeast Rice, CoQ10, and Omega 3’s. All shown to help lower cholesterol levels.