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Lower Your Cholesterol Quickly

By Paul Rothbart

When you go for a physical, the doctors run tests that produce numbers. One of the numbers the doctor will be most concerned with is cholesterol. Get the number down. We know high cholesterol can create a host of problems that are not good for our health. But what are the best ways to lower cholesterol? Diet and exercise are, of course, the keys. But that's a little generic. Here are some specific ways to lower cholesterol quickly.

Diet

Yes, eating well is important, but what specifically should you eat to lower cholesterol? First, eliminate trans fats altogether. They raise bad cholesterol and lower good cholesterol, increasing risk of heart disease. Adding fish to the diet will pay huge dividends. Fish doesn't contain nearly as much saturated content as red meat. A big plus is the omega-3 fatty acids present in many types of fish. Omega-3's are excellent for reducing cholesterol. Substituting olive oil for butter can lower bad cholesterol by as much as 15 percent. Extra virgin olive oil is the best choice. In addition to lowering cholesterol, it contains antioxidants that help fight heart disease and cancer. Adding spices to the diet is yet another good way to lower cholesterol. Garlic, cumin, black pepper, coriander, and cinnamon not only add flavor to your favorite foods, they also fight cholesterol and help with weight loss. 

Fiber

Eat foods that are high in fiber, like oats and other whole grains. Beans, apples, and prunes are also great sources of fiber.  Soluble fiber prevents the body from absorbing cholesterol. Research has found that an additional five to 10 grams of fiber per day will lead to a drop in bad cholesterol. Fiber is also filling, leading to less between meal snacking and aids in weight loss. 

Exercise and Weight Loss

Studies show that 2.5 hours of exercise per week can raise good cholesterol, while lowering bad cholesterol and triglycerides. It doesn't have to be intense. A daily walk will work nicely. Choosing an enjoyable form of exercise will help you to stay with it. For those who are overweight, getting down to a healthier number on the scale will make a big difference. Losing just 10 pounds can drop bad cholesterol by nine percent. Lose weight at a reasonable pace; 1-2 pounds per week is a safe goal. 

If your doctor is like mine, you hear a lot about your cholesterol numbers. It is a major factor in a long and healthy life. By following these diet and exercise tips, that number can be brought into a safe range and kept there. Then you can talk to your doctor about golf.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Monrovia, Calif.

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