16 Ways to Lower Cholesterol

  1. To lower bad cholesterol (LDL) eat meat less than 4 day a week

  2. One serving of meat or fish is as big as your palm.

  3. Load you plate with fruits and vegetables daily.

  4. Eat salmon, tuna, trout, sardines (rich in fish oil) twice a week (as grilled, roasted, baked, broiled) to lower triglyceride levels, but don’t fry it.

  5. Oat meal prevents from overeating by filling you up and keeping you full.

  6. If you need a snack eat nuts a size of you palm.

  7. Unsaturated fat like canola and olive oil lower LDL, whereas meat, butter, palm oil, full-fat milk products raise bed cholesterol (LDL).

  8. Complex carbohydrates like brown rice and whole wheat don’t raise blood sugar levels or cause weight gain.

  9. Exercise 30 minutes daily will help you keep a healthy weight.

  10. Start with 10 min walks and build up from there.

  11. Ask half of you meal to be boxed when eating out.

  12. Eat low Sodium, low Carbohydrate, low calories diet meals.

  13. Stress raises Blood pressure, find ways to relax.

  14. Losing belly fat helps lower bad cholesterol (LDL) raise good cholesterol (HDL).

  15. Decrease alcohol consumption to decrease triglicerides.

  16. Lower consumption of milk and diary products daily which raise triglicerides levels.