4 simple ways to lower cholesterol levels with a few delicious additions to your menus!

Tens of millions of Americans have high cholesterol levels – too high for good health. In large part, this is due to diets high in fat, sugar and simple carbohydrates. The liver is the organ which bears the brunt of these dietary indiscretions. As we get older, our cholesterol readings tend to jump. If your doctor has tested you and found your cholesterol readings to be rising to an unhealthy level, you may be prescribed one of the statin drugs, which causes your liver to stop producing cholesterol. This is one method of cholesterol control, but perhaps not the best solution. Here we've got some ways to lower cholesterol naturally, through the omission of cholesterol rich foods and the addition of foods known to reduce cholesterol levels.



We'll start off with naming foods which you'll want to avoid: saturated fats, such as those found in butter and milk proteins contribute to the synthesis of cholesterol in the liver. Read your food labels carefully for the saturated fat content. In this case, when you're looking for ways to lower cholesterol readings, less is more, in favor of cholesterol control!



You also want to limit your consumption of sugar and simple carbs. When you digest these substances, your body experiences a rise in serum insulin, promoting an increase in lipid production – the 'bad' cholesterol.



Now, let's get to the good guys, the foods which provide ways to lower cholesterol naturally, through foods which are easy to integrate into your daily menus.



1.Veggies: vegetable proteins reduce your blood cholesterol levels. Consume plenty of these, particularly legumes, and make your portions generous! Beets, carrots, yams, artichokes and bitter greens provide support for your liver and protect against overproduction of cholesterol.



2.Increase your consumption of fruits which contain pectin, such as apples, peaches, plums and berries. These foods are also high in water soluble fiber and are one of the best ways to lower cholesterol. Lemons play a highly supportive role in the health of your liver. Gooseberries help reduce blood serum cholesterol and triglyceride levels by promoting metabolism of fats in the liver. Research suggests this is due to the rich trace mineral content of the fruit. When serving goose, turkey, lab, duck, beef or pork – heavy on the cholesterol – a side of gooseberry jam or jelly reduces the uptake of cholesterol in the meats.



3.Omega-3 oils: Cold water fish, such as salmon, halibut, sea bass and sardines are packed with Omega-3 oils, proven to help decrease cholesterol. Alternatively, you may achieve similar results with 1000-1500 mg of fish oil capsules daily, decreasing the synthesis of cholesterol and increasing the breakdown of triglycerides. Nuts and seeds are also rich sources of the Omega-3 oils. For example, walnuts, eaten in moderate amounts on a regular basis, decreases serum cholesterol levels, while favorably modifying the LDL. In a California study of men and women with an average cholesterol reading of 240, daily consumption of just 3 ½ ounces of almonds over a two month period reduced their cholesterol by 10-15% as compared to the group who consumed equal amounts of fat from cheese.



4.Seasonings: one of the most flavorful ways to lower cholesterol! Use garlic liberally, in salads, soups, on breads and in meat dishes. Garlic has been amply demonstrated to reduce cholesterol. Ginger is another cholesterol fighter. Make a pot of fresh ginger tea, or try adding some finely minced fresh ginger and a bit of orange juice, cooked to a syrup in a saucepan of carrots. Crushed cardamom seeds, added to stews and soups, both improves the flavor and holds high cholesterol content of fatty meats in check, once completely digested.



Each of these suggestions on ways to lower cholesterol levels naturally are easy, nutritious and delicious. Now is the time to get your cholesterol down!

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