Simple Diet and Exercise: Steps for Lowering Cholesterol Levels

Posted Tue, 02/15/2011 - 5:28pm by Denise Reynolds

Filed Under:

It is now estimated that 102 million Americans have dyslipidemia, or abnormal cholesterol levels. Heart disease remains the leading cause of death in the United States, according to the Centers for Disease Control and Prevention, killing more than one in every four people. Lowering blood cholesterol is one of the key prevention efforts you can make today to lower your risk.

Dr. Michael Roizen — you know him as part of the dynamic duo of doctors who write the "YOU" series of health books — has joined forces with Metamucil to present an upcoming PBS series called Younger You. In the series, they encourage all Americans to take small but proactive changes to lower cholesterol and improve overall health and longevity.

Increase Fiber Intake

Of course, as Metamucil is a primary sponsor, the top focus is on fiber — specifically psyllium, the active ingredient in the dietary fiber supplement. Soluble fiber can help lower both total cholesterol and LDL (bad) cholesterol levels by binding it in the digestive tract before it can be absorbed into the blood stream. The recommendation for daily fiber intake is 20 to 35 grams for most adults. Unfortunately, however, most Americans only get about 10 to 15 grams per day.

While Metamucil is a great product for getting in a little extra fiber, it can only do part of the job. Dr. Roizen's recommendation is to get 7 grams a day from the dietary supplement product. That still leaves up to 28 grams that are still needed from natural food sources.

The first and easiest step to increasing fiber is to slowly replace refined flour with whole grains. Make the switch from white bread to whole wheat; trade out your white rice for brown; and, instead of a sugary low-fiber breakfast cereal, opt for oatmeal or a product such as Fiber One.

The next step would be to ensure you are getting the daily recommended servings of fruits and vegetables. Try celery and carrots instead of junk food as a snack, or carry whole high-fiber fruits such as apples to work instead of raiding the vending machine for potato chips.

Lastly, incorporate some dried beans into your meal plan, such as kidney, pinto, or lima beans. Throw them into a vegetable soup along with some barley for a nice high-fiber appetizer or entrée.

Increase DHA Intake

Docosahexaenoic acid (DHA) is a polyunsaturated fatty acid that can aid in proper heart function and help lower LDL cholesterol. It may even help increase HDL (good) cholesterol levels. DHA levels are especially high in fish, particularly fatty fish such as salmon, sardines, and tuna.

Not a seafood fan? Fish oil supplements are readily available today at most major retail stores and in health food stores. Some can still leave a "fishy" taste in your mouth, so a tip for consumers — keep the bottle in the fridge. Lower temperatures can help tame the off taste. If you are vegetarian, you may want to try flaxseed oil, but some studies have found that flax isn't as efficiently converted into DHA in the body. There are also vegetarian dietary supplements made from algal DHA that may be of benefit.

Increase Daily Exercise

Exercise can help improve cholesterol in several ways. First, it increases HDL cholesterol as it lowers LDL cholesterol. Exercise also promotes weight control, which is beneficial for lowering total cholesterol levels. Exercise improves heart function as well as blood vessel function, making the overall risk of developing heart disease less likely.

Of course, many of us find excuses as to why we aren't regularly physically active. For those who don't feel they have enough time in the day to dedicate to a 30-60 minute exercise session, just try increasing the number of steps you take in a day. Wear a pedometer and set daily goals for yourself. Use the first day as a baseline, and gradually increase your step count from there. There are several ways you can move more during the day, such as taking the stairs instead of the elevator, parking a little further away from the door, and getting up to talk with a co-worker instead of phoning or emailing.

Getting an exercise buddy can also help, as you are there to both encourage and support each other to maintain a regular routine. Try to find someone at roughly the same exercise level as you and set weekly challenges that are realistic for you both to accomplish. A fun wager between you may also get you motivated!

Gradual Steps Are Best

Changing our daily habits is not an easy task. You will likely stick to positive changes if you gradually work them into your lifestyle. Pick one of these cholesterol-lowering tips and focus on it for one month. After that becomes ingrained in your daily routine, tackle another. Within three to six months, at your next annual physical or cholesterol screening, you will likely see that the efforts have paid off — without the need for expensive medication.



Hi Denise Reynolds

Submitted by Fitness Guide on Tue, 02/07/2012 - 11:54pm.

Hi Denise Reynolds approximately accurate statistics you add in your article. Some year ago I looked very fatty and I was so worried about this but my friend advice me to make regular fitness routines plan for your


Hmm it seems like your site

Submitted by Power No2 Max on Tue, 02/10/2015 - 1:48pm.

Hmm it seems like your site ate my first
comment (it was extremely long) so I guess I'll just sum
it up what I wrote and say, I'm thoroughly enjoying your blog.
I as well am an aspiring blog blogger but I'm still new to the whole thing.
Do you have any points for inexperienced blog writers? I'd definitely appreciate it.


You should take part in a

Submitted by videoclips on Thu, 02/19/2015 - 6:46pm.

You should take part in a contest for one of the highest quality sites on the net.
I'm going to highly recommend this website!


En algunos instantes de

Submitted by on Wed, 02/25/2015 - 4:43pm.

En algunos instantes de nuestras vidas, todavía sin saberlo y, desde luego, sin poder prever cuándo, todos y cada uno pasamos por la


Just in case nothing else is

Submitted by How To Get Rid Of Ants on Wed, 03/04/2015 - 1:53pm.

Just in case nothing else is effective, you should use cornmeal to get rid of your ants.
Nests can be large structures above ground, low-lying mounds, underground nests, or
a nest found within the wood they use for food. This
particular caste is often mistaken for a flying ant, an error that results in many not realising that termites exist
in the vicinity of their property.


What's up to all, the

Submitted by Dream Marriage - the real dream marriage on Sat, 03/07/2015 - 12:30am.

What's up to all, the contents present at this website are actually amazing for people knowledge, well,
keep up the good work fellows.


Hi there just wanted to give

Submitted by on Mon, 03/09/2015 - 6:11am.

Hi there just wanted to give you a brief
heads up and let you know a few of the images aren't loading properly.

I'm not sure why but I think its a linking issue. I've tried it in two different browsers and both
show the same results.


Good day! Would you mind if

Submitted by on Mon, 03/16/2015 - 8:11am.

Good day! Would you mind if I share your
blog with my ttwitter group? There's a lot of people that I
think would really appreciate your content. Please let me know.
Many thanks


Thrifty shoppers will also

Submitted by guitar straps on Thu, 03/19/2015 - 3:53pm.

Thrifty shoppers will also want to check Hamrick's new clearance
for savings of up to 70% off. Whenever compared with prices from next hosting companies, Infrenion Networks
B2evolution web hosting service plan definitely comments cheaper and
reasonably priced. tees for $8, Merona short-sleeve woven shirts in solids, prints and plaids for $12, Wrangler cargo shorts for $14, Haggar H26 performance shorts for $20 and Haggar H26 Premium no-iron pants for $28.


Wonderful items from you,

Submitted by prima cleanse review on Wed, 03/25/2015 - 7:25am.

Wonderful items from you, man. I have be aware your stuff prior to and you are simply too wonderful.
I actually like what you've received right here, really
like what you're saying and the way in which wherein you are saying it.
You're making it enjoyable and you still take care of to stay it wise.

I can not wait to learn much more from you.

That is really a wonderful site.


They should be relatively

Submitted by silpada scam on Wed, 03/25/2015 - 9:15am.

They should be relatively challenging, but you should ensure that you can meet them, with a minimum of pain, every time.
As mentioned earlier, Visalus seriously isn't a gimmick. For anybody
who is scanning this report, I would guess that you
are looking to register with Visalus and so are searching around for reputable information about Visalus Sciences.


I visited many web pages

Submitted by progain 350 reviews on Thu, 03/26/2015 - 11:58pm.

I visited many web pages however the audio
quality for audio songs existing at this website is in fact


Cuestiones sobre el

Submitted by posicionamiento seo cordoba on Sat, 03/28/2015 - 10:38am.

Cuestiones sobre el comportamiento de los usuarios en las web de las compañías,
en especial el ratio de click desde la página de desenlaces de Google.


Please let me know if you're

Submitted by Firoz Patel on Sun, 03/29/2015 - 6:41pm.

Please let me know if you're looking for a article writer for your blog.
You have some really great posts and I feel I would be a good asset.
If you ever want to take some of the load off, I'd love to write some material for your blog in exchange for a link back to mine.
Please send me an email if interested. Cheers!


This paragraph will help the

Submitted by how to cure infertility on Fri, 04/10/2015 - 12:46pm.

This paragraph will help the internet visitors for creating new web site or
even a weblog from start to end.


Hi! I just wanted to ask if

Submitted by Natural Max Garcinia cambogia on Mon, 04/13/2015 - 8:11am.

Hi! I just wanted to ask if you ever have any issues with hackers?
My last blog (wordpress) was hacked and I ended up losing
a few months of hard work due to no back up. Do you have
any solutions to stop hackers?


I do not even know how I

Submitted by code free wifi gratuit on Tue, 04/14/2015 - 3:16am.

I do not even know how I stopped up right here, but I thought this publish was good.
I do not recognise who you're but definitely you're going
to a well-known blogger in case you are not already.



Refer to the previous

Submitted by web page on Thu, 04/23/2015 - 6:38am.

Refer to the previous section of the guide for more information regarding the chupacabra.
A low profile tour company can work with little
investment, if the entrepreneur is willing to publicize the business by word of mouth, scout the locations in advance to make the necessary arrangements, and
make the necessary payments by collecting advance payments from the interested tour parties.
Every single woman in India could give you pleasure just the way you want it.


Howdy, i read your blog

Submitted by on Fri, 04/24/2015 - 12:48pm.

Howdy, i read your blog occasionally and i own a similar one and i was just
wondering if you get a lot of spam feedback? If so how
do you reduce it, any plugin or anything you can advise?
I get so much lately it's driving me crazy so any
help is very much appreciated.


Moest eventjes wat hierove

Submitted by stoel lift on Fri, 04/24/2015 - 4:07pm.

Moest eventjes wat hierove corresponderen.
Is iets betreffende stoel liften.


This normally include

Submitted by شركة مكافحة حشرات برماح on Sat, 04/25/2015 - 2:47pm.

This normally include digging a deep trench throughout the home or business premises and laying chemical bait to entice the bugs to nibble
on it. Once you might have narrowed the list down in your initial search, a
phone call is often a great approach to learn more.
There are lots of questions associated with termites and mulch placed around home foundations.


My programmer is trying to

Submitted by slimera garcinia on Mon, 05/04/2015 - 8:18pm.

My programmer is trying to persuade me to move to .net
from PHP. I have always disliked the idea because of the expenses.
But he's tryiong none the less. I've been using WordPress on a variety of websites for about a year and am nervous about switching to another platform.
I have heard very good things about Is there a way I can transfer
all my wordpress posts into it? Any help would be greatly appreciated!


Stunning quest there. What

Submitted by garcinia cambogia cleanse free trial on Thu, 05/07/2015 - 9:01pm.

Stunning quest there. What happened after? Good luck!


El Secretario del Consejo de

Submitted by soluciones financieras y tributarias sl on Thu, 05/07/2015 - 11:32pm.

El Secretario del Consejo de Administración de Asesores y Gestores Financieros Agencia
de Valores, Sociedad Anónima Unipersonal, D. Fernando Á.-Ude López.


Un buen consejo que no

Submitted by Donald on Tue, 05/12/2015 - 10:31pm.

Un buen consejo que no siguen muchos blogs es una mala organización de
sus contenidos.


I take pleasure in, cause I

Submitted by Nutra Testosterone on Wed, 05/13/2015 - 11:36pm.

I take pleasure in, cause I discovered just what I was having a look for.

You've ended my 4 day long hunt! God Bless you man. Have a
great day. Bye


Hey there! I've been

Submitted by Alexandre Llabres enculé on Sat, 05/16/2015 - 12:45am.

Hey there! I've been following your weblog for some time now and finally got the bravery to go ahead and give you a shout out from Porter Texas!

Just wanted to tell you keep up the good job!


Hi this is kind of of off

Submitted by incestos on Mon, 05/18/2015 - 11:22pm.

Hi this is kind of of off topic but I was wondering if blogs use WYSIWYG editors or if you have to manually code
with HTML. I'm starting a blog soon but have no coding skills so I wanted to get advice from someone with experience.

Any help would be greatly appreciated!


The brand new globe was as

Submitted by on Wed, 05/20/2015 - 12:47am.

The brand new globe was as well as is actually built by innumerate
migrants and also provides opportunity and a high standard of
life. Wind.

Awesome issues here. I am very happy to peer your article.

Thanks so much and I am looking forward to touch you. Will you kindly
drop me a e-mail?


Thanks very nice blog!

Submitted by t shirt designs on Sat, 05/30/2015 - 10:20am.

Thanks very nice blog!


Hiya! I know this is kinda

Submitted by tshirt design ideas on Sun, 05/31/2015 - 11:24pm.

Hiya! I know this is kinda off topic nevertheless I'd figured I'd ask.
Would you be interested in exchanging links or maybe guest writing a blog article or vice-versa?

My website covers a lot of the same topics as yours and I think we could greatly benefit from each other.

If you happen to be interested feel free to shoot me an email.
I look forward to hearing from you! Wonderful blog by the


Chic seems to be and slick

Submitted by billig internet ohne mindestvertragslaufzeit on Tue, 06/02/2015 - 4:52am.

Chic seems to be and slick service, 259 rooms, excessive pace
Wi-Fi internet access in each with the latest technology in-room entertainment.


Under is mmy earnings report

Submitted by Lyn on Wed, 06/03/2015 - 5:43pm.

Under is mmy earnings report for the period.


Wonderful goods from you,

Submitted by CarrieSEtoll on Sun, 06/07/2015 - 4:32am.

Wonderful goods from you, man. I have understand
your stuff previous to and you are just extremely fantastic.
I actually like what you have acquired here, really like what you are saying and
the way in which you say it. You make it enjoyable and you still care for to keep it wise.

I cant wait to read far more from you. This is really a tremendous website.


hello there and thank you

Submitted by Page One Engine on Tue, 06/23/2015 - 11:12pm.

hello there and thank you for your info – I have
definitely picked up something new from right here.
I did however expertise several technical issues using this site, since I experienced to reload the web site lots of times previous to I could get it to load properly.

I had been wondering if your web hosting is OK? Not that I am complaining,
but sluggish loading instances times will sometimes
affect your placement in google and can damage your high
quality score if advertising and marketing with Adwords.
Anyway I am adding this RSS to my email and could look out for a
lot more of your respective exciting content. Ensure that you
update this again soon.


If the seller dies before

Submitted by mcoin review on Thu, 07/02/2015 - 12:19am.

If the seller dies before the estimated life expectancy, the buyer may receive a higher return, and if the seller lives longer, the return is lower.
A permanent residency card, also known as the green card, is one of the most desirable means
of being able to live and work in in the United States.
You can find an affordable live chat software and get all the necessary features.


No, although an insurance

Submitted by Vance on Fri, 08/07/2015 - 5:11am.

No, although an insurance coverage is made to cover more automobiles, it does likewise had restrictions.


Hey there, You've done an

Submitted by Oxytokin Cream on Thu, 08/20/2015 - 11:17am.

Hey there, You've done an excellent job. I'll certainly digg
it and personally suggest to my friends.
I am confident they'll be benefited from this site.


The only-payer healthcare

Submitted by health insurance on Mon, 08/24/2015 - 6:23am.

The only-payer healthcare system is actually a structure when the government alone
pays for health care solutions.


Hello! Do you know if they

Submitted by stand up comedy on Fri, 09/04/2015 - 5:43pm.

Hello! Do you know if they make any plugins
to help with Search Engine Optimization? I'm trying to get my blog to
rank for some targeted keywords but I'm not seeing very good results.
If you know of any please share. Many thanks!


5 million-a-year scholarship

Submitted by GMC Terrain Denali 2015 on Mon, 10/12/2015 - 6:14am.

5 million-a-year scholarship program, which Buick and the General
Motors Foundation announced in February, will recognize
and reward 1,100 students from across the United States who excel both in the classroom and in the community.
Booking your car model is made easier by the modern day GMC dealers in Miami, as you
just have to fill an online form, through which you can fix a date of purchase with the respective dealer.

Both are good vehicles, reasonably well equipped for the money and suitable for Texas family needs in most cases.


the ultimate xxx adult

Submitted by xxx vin on Sat, 11/07/2015 - 4:15am.

the ultimate xxx adult movie, making love in addition to great tubing,
cost-free pussy motion pictures. Free adult porn videos &
sexual intercourse films. The most well liked bare young
ladies in our video clips.


Devon vacations are popular

Submitted by set supervisor energy on Mon, 11/23/2015 - 8:40am.

Devon vacations are popular with coastline enthusiasts
given that Devon is recognized for having some
of the very best coastlines and also the best Devon holiday cottages.


As a new company the launch

Submitted by on Sat, 11/21/2015 - 3:50pm.

As a new company the launch signifies a powerful
and committed return of Limo brand. The labor takes at least 3
hours for a proper bumper repair. As one of the most well known and loved
American engines, the GMC truck engine, specifically
the 5.


See to it you inspect the

Submitted by on Sat, 11/14/2015 - 4:20pm.

See to it you inspect the private-sale value, as well as not retail or profession beliefs, because the worth differs by hundreds
of dollars.


But the choice of lodging

Submitted by previous response on Tue, 11/24/2015 - 11:59am.

But the choice of lodging can be rather mind-blowing as well
as you need to think about all the people in your party,
specifically if you have young children where child care centers or home entertainment
could be a crucial concern, or if you are a more knowledgeable skier, you could desire
to look at cabins nearer to the harder runs as opposed to the nursery inclines or maybe
choose a little bit much more luxury in a hotel with gourmet meals by night
in peace as well as tranquillity.


Hi there, your site is

Submitted by breadman plus recipes on Mon, 09/07/2015 - 11:21am.

Hi there, your site is really good. I really do appreciate you sharing educational posts.

Hi there, There's no doubt that your web site may be
having web browser compatibility problems. Whenever I look
at your blog in Safari, it looks fine however, when opening in Internet Explorer,
it has some overlapping issues. I just wanted to give you a quick heads up!

Besides that, fantastic blog!


My family every time say

Submitted by Clarence on Thu, 11/12/2015 - 7:02pm.

My family every time say that I am killing my time here at net,
but I know I am getting familiarity everyday by reading
thes nice articles.

Post new comment

The content of this field is kept private and will not be shown publicly.