5 simple ways to lower cholesterol

Like anything else in life we are always looking for a short cut. Can we do our job better in half the time, can we go on a fad diet to lose 20lbs in a month, just in time for your daughter's wedding or can you shorten your drive to your client by taking the side roads. Unfortunately when it comes to health, you can't erase years of damage with the stroke of a wand. While most people look for a quick fix and turn to popping a pill to lower cholesterol, there are some natural ways that are free of any side effects and best of all you will get the added side effects of more energy, weight loss and a decrease in your scores.
What is cholesterol anyway?
Cholesterol, a waxy like substance, is the most common type of steroid in the body and is made by the liver. It is present in every cell in the body and in many foods such as whole fat milk dairy products, meat and eggs. Some cholesterol in the blood is necessary, but high levels of cholesterol in the blood can lead to health problems such as coronary heart disease. While there are certain factors that you cannot control such as age, gender or family history, there are other lifestyle changes that you can easily change, that will help lower your cholesterol scores and your risk of heart disease. Changing your eating habits, getting more exercise and quitting smoking are the first steps to managing your cholesterol.

1. Fibre Up - the average North American consumes 14 grams of fibre per day. That is well below the recommended daily allowance of 25-35 grams per day. Simply adding more fruits, vegetables, whole grains and beans will help to lower your cholesterol. Research has shown that consuming about15 g of soluble fiber a day can lower LDL (bad) cholesterol by 5 to 10 percent. Not only does it lower cholesterol it also helps to curb cravings. So next time you reach for a bag of chips think of a fibre rich snack such as an apple with a handful of nuts or some fresh peas and carrots.
2. De-stress - while we cannot get away from stress completely we can control it. A new study in The American Psychological Association (APA), states that stress increases your heart rate, lowers the immune system's ability to fight colds and increase certain inflammatory markers and increases cholesterol. So try not to let stress get the better of you. Remove yourself from the situation where possible and take three deep breaths to calm you down. You will be surprised at how effective this strategy is.
3. Lose weight - simply losing 5-10lbs of weight will be enough to lower your scores. The key is to lose it slow and steady (1-2lbs per week) and to keep it off. By simply cutting back 500 calories per day, you will lose one pound per week. If you're significantly overweight, be sure to consult your doctor before embarking on any weight loss program.
4. Lower your fat intake - aim to eat no more than 30% of your calories from fat and lower you saturated fat intake to no more than 10% . Make sure that you daily fat intake includes the good fats such as olive oil, avocado, olives and nuts. Aim to include the omega 3 fatty acids in your diet such as mackerel, salmon, tuna and sardines which have been shown to lower levels of VLDL (very low density lipoprotein) and triglycerides.
5. Exercise - is a magic bullet. It not only is the best workout for your heart, it lowers the risk of heart disease and can increase your good cholesterol (HDL) levels. So aim for thirty minutes of exercise per day. Do what you love to do and exercise will not be considered a chore.

Unfortunately there is no quick fix, but taking control of you health will not only lower your cholesterol scores, it will add years to your life. And remember we are all here for a good time and a long time, so let's make the most of life.