11 Natural Ways to Lower Cholesterol

 

11 Natural Ways to Lower Cholesterol

 



1.Omega 3 Fatty Acids (ie fish oil, vegan version DHA)

2.Red Yeast Rice

3.Plant stanols 

4.Fiber -The American Heart Association recommends 25-30grams of fiber daily. Work up to this, as I had a patient increase to this amount in 1 day when she didn't eat much fiber. It can make you very gassy and in her case made for an interesting date! 

Remember soluble fiber  ie apples, beans, barley and oats can absorb water like a sponge and bulk up the stool and lower cholesterol. Insoluble fiber like kale helps move the stool along.

5.Niacin 

6.Move Daily. Doing Something is always better than nothing!

Include strength training at least 3 times a week. Even kicking your legs

and shaking your arms in a recliner acts as movement. 😊

7.Eat (and drink) nutrient dense foods and beverages. For example, consume at least 5

servings of fruits and vegetables (include some dark greens) per day, (one serving is the palm of your hand).  Use Miracle Berry by Richberry (which naturally sweetens sour food), if the food tastes bitter to you. Limit processed food.

8.Drink water with electrolytes. 

9.Limit alcohol, which can cause excess calories, and make you fat. 

10.Sprinkle in grounded flaxseed, and chia seeds to get some more fiber, as they are both

good for increasing your energy and lowering cholesterol. 

11.Reduce conventional dairy including cheese and milk, as it's low in fiber and can raise your cholesterol.

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About the author


Dr. Tanya Gold, MD is board-certified in family medicine and holistic medicine and is a registered yoga teacher. She is the proud owner of Dr. Gold’s Optimal Living Institute (aka D’Goli), and author of 7 Habits of Extremely Happy People. Audio book coming soon!  Dr. Gold has been in practice for over 20 years and is an expert in the field of natural pain relief and holistic medicine. Remember YOUR HEALTH MATTERS!

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A percentage of our proceeds goes to the crisis center of Tampa Bay. Find out the secrets to a HAPPY LIFE!   


 

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