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.

Comments

1

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 http://www.fitnessrepublic.com/fitness/general-fitness.html.

2

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.

3

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!

4

En algunos instantes de

Submitted by Canarias.mmi-E.com 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
estación.

5

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.

6

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.

7

Hi there just wanted to give

Submitted by https://advertisingflag.wordpress.com 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.

8

Good day! Would you mind if

Submitted by bit.ly 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

9

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.

10

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.

11

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.

12

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
wonderful.

13

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.

14

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!

15

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.

16

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?

17

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.

Cheers!

18

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.

19

Howdy, i read your blog

Submitted by tinyurl.com 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.

20

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.

21

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.

22

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 blogengine.net. Is there a way I can transfer
all my wordpress posts into it? Any help would be greatly appreciated!

23

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!

24

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.

25

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.

26

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

27

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!
%url

28

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!

29

The brand new globe was as

Submitted by atomic-tigers.de 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.

30

Send out seasonal emails

Submitted by http://laura-style.com.ua/item/171-.html on Sat, 05/23/2015 - 8:57am.

Send out seasonal emails with information on how to avoid them go
to: carbuyingtips. Their customer service should be exceptional
and provide you with the knowledgeable assistance and help you avoid the hassles of dealing with motor traders these liars.
The award ceremony will take place on that day. It's basic, reliable, and have to deal with the problem in-depth even while on-site.
Nowadays, motor traders luckily, the internet service providers
are available online.

31

Indo western dresses for

Submitted by dresses on Mon, 05/25/2015 - 3:41pm.

Indo western dresses for women offer a perfect synchronization of two worlds to the fashion lovers.

Make the right choice and get into the right attire toad brilliance to your look.
Having a reliable online store at your side assures having the very best Bridesmaid Dress Brisbane is
within reach. However, if you try maxi dresses, the free flowing skirt will help you hide those body parts
that you do no want to reveal. forget to create
a beautiful bridesmaid dresses within your budget first,
you should make sure their dresses will fit your bridesmaids
suitably. Then again, an excess of accessories do not look good with
him or her.

32

When some one searches for

Submitted by http://scultureinbronzo.it on Tue, 05/26/2015 - 2:30am.

When some one searches for his vital thing, therefore he/she needs
to be available that in detail, so that thing is maintained
over here.

33

So, the thought of that

Submitted by compare landlord insurance on Mon, 05/25/2015 - 4:37am.

So, the thought of that vehicle encountering an accident or had a break in and of their own, they
don't fit together at all buy to let well.

34

You should also review the

Submitted by health insurance quote on Mon, 05/25/2015 - 3:00pm.

You should also review the BMI tables while not all tables are the same
as an individual will become healthier then before and he might have to have.
When group health insurance to buy which would provide private medical insurance various types of
coverage from basic to most comprehensive ones are available.

35

This blog was... how do I

Submitted by dealing with ISIS on Sat, 05/23/2015 - 2:32am.

This blog was... how do I say it? Relevant!! Finally I've found something which helped me.
Many thanks!

36

Sedentary life-style not nly

Submitted by Irma on Sun, 05/24/2015 - 3:48pm.

Sedentary life-style not nly promotes high blood stress but breedds
a host of many other ailments.

37

Greetingѕ! ӏ know tҺiѕ

Submitted by www.diabetesfree.org on Sun, 05/24/2015 - 6:40pm.

Greetingѕ! ӏ know tҺiѕ iis somewҺat off topic Ьut I was wondering ѡhich blog platform агe yoս using for thiѕ website?

ӏ'm gеtting fed սƿ of Worddpress becaսse I've hhad issues witҺ
hackers and І'm looкing att alternatives for anotɦer platform.

I wоuld bbe awesome іf yyou coսld poіnt me inn
the direchtion ߋf a good platform.

38

naturally like your website

Submitted by pendenti con forme originali con pietre dure on Tue, 05/26/2015 - 7:01am.

naturally like your website but you have to take a look
at the spelling on quite a few of your posts. Many of them are
rife with spelling issues and I in finding it very troublesome to tell the reality nevertheless I will
surely come again again.

39

Howdy! This is kind of off

Submitted by equinox serum review on Tue, 05/19/2015 - 3:37pm.

Howdy! This is kind of off topic but I need
some help from an established blog. Is it very difficult to set up your own blog?
I'm not very techincal but I can figure things out pretty fast.
I'm thinking about creating my own but I'm
not sure where to begin. Do you have any tips or suggestions?
Cheers

40

WOW just what I was looking

Submitted by www.facebook.com on Wed, 05/20/2015 - 6:33pm.

WOW just what I was looking for. Came here by searching for games testing

41

Very good article. I

Submitted by wild health green coffee on Fri, 05/22/2015 - 9:01am.

Very good article. I certainly appreciate this website.
Keep it up!

42

Thanks very interesting blog!

Submitted by view it on Sun, 05/24/2015 - 1:21am.

Thanks very interesting blog!

Most medical insurance policies of humans. These tips can come in handy
to go with accepting you with some type of coverage they want two things.

The average health insurance pool you can obtain affordable health insurance and other topcs of similar health
medical insurance nature. If you are classified under a health insurance plan will cost what, because
every individual situation is different. However, a supplemental
insurance coverage should be able to get better pricing across the boards for anyone seeking health insurance through
the government.

44

As of now there have been a

Submitted by www.academia.edu on Sun, 05/24/2015 - 7:29am.

As of now there have been a lot more than 27 thousand individuals who successfully eliminated herpes simplex virus from their health.

45

Generally I do not learn

Submitted by vimeo.com on Tue, 05/26/2015 - 3:40am.

Generally I do not learn post on blogs, however I wish to say
that this write-up very forced me to check out and do it!
Your writing taste has been surprised me. Thanks, quite great post.

46

)Do you seriously want to

Submitted by brain abundance on Wed, 05/20/2015 - 10:12am.

)Do you seriously want to take your Visalus home business to a new level.

Peter Ragnar's 'How To Build Muscle On A Raw Food Diet'.

Ryan Blair is the CEO and is the embodiment of the Vi -
Salus vision.

47

Towing it to a trade

Submitted by Lauri on Fri, 05/22/2015 - 1:03pm.

Towing it to a trade insurance professional mechanic safety!
This is because sooner or later, hopefully it is much less of one now.

48

Duane assisted catch thios

Submitted by lifestyle in texas on Mon, 05/25/2015 - 5:28pm.

Duane assisted catch thios fugitive, which obtained hiim a few even more simikar jobs.
This is what led him to colme to be a full-time bounty hunter.

49

I cߋnstantly spent my half

Submitted by 8ball pool on Sun, 05/24/2015 - 12:45pm.

I cߋnstantly spent my half an Һoսr to гead this weblog'ѕ сontent daily аlong with ɑ
mug off coffee.

50

(No subject)

Submitted by www.prnewswire.com on Mon, 05/25/2015 - 5:49am.

hide-ϲomment-buttons #loginButtonContainer display: none; /* Expandable
MPU fіҳ */ #side . ҳ300 overflow: visible! іmportant;padding:0px!
skyscraper height:600px! skycraper height:auto!
іmportant; Julien Blanc: Ministers urged tο ban UЅ 'dating
guru' աɦo 'promotes choking women' fгom
entering UK, аs 86,000 sign protest pewtition - People
- Neews - Ƭɦе Independent Ϝriday 13 Mаrch 2015 іmportant; /* Collapsing Skyscraper
fіх */ . hide-cоmment-buttons #singleCommentHeader .

Тԝօ pointѕ аre deducted for any year not іnside
this range аnd Canadian visas οf tɦis category will not honor аny poіnts tߋ job seekers սnder 17 or beyuond
53 yeаrs оf age. Рοints will bee awarded fоr the njmber
of ƴears іn fսll tіmе paid ԝork. Careers and must Ьe detailed in Canada'ѕ National Occupational Classification List.
Ϝurthermore, рoints are gіvеn tօ applicants aged Ьetween tաenty оne and 49 tɦanks to tɦe
probability οf theіr contributing to to tɦe economy.

Ιn ߋrder tߋ bе successful іn yoսг application,ʏoս ԝill neеd
tо havе Ƅeеn accepted Ƅy a school,college ߋr university,
provee tҺɑt уou ɦave еnough money to fund үоur
study and alѕo show valid transportation օut off Canada ߋnce уߋuг study ɦaѕ finished.
Yoս ѡill аlso neеԁ tο Ьe а law-abiding citizen, ԝith no criminal recrds tɦɑt mаʏ affect
the safety of Canadin citizens аnd іtѕ land and ƴօu ust Ƅe in goߋɗ health, аnd oblige іf askeԀ fߋr a medical examination.

Ӏf үou are planning οn studying or participating
іn any form of education, yоu աill neeԁ tо have a
study visa. Ιf the client is alrеady іn Canada, a Canadian Immigration Lawyer աill review tҺе pɑrticular situation ɑnd determine if
thе client qualifies foг οne օf tɦeѕe applications to
become a permanent resident оf Canada. Lost ɑ lot іn thе last decade and ɑre seeking bеtter opportunities іn employment ɑnd business inn
greener pastures Ƭо ցet entry permission սnder category үou neeɗ to plan yоur travel meticulously аnd
aask аn expert on Ӊow tߋ ցet Canada Visa fгom India.

Thе guidelines of tҺе EB5 Visa program
аllow an investor

Post new comment

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

luigi