Lower Your Cholesterol Without Medication
With approximately 1 in every 6 adults living with high cholesterol, there’s a good chance that you, the one reading this right now, are one of them. High cholesterol comes with its own set of dangers, including an increased risk for heart disease, which is the leading cause of death for African Americans in the U.S. If you already have high cholesterol, here are five tips that will help point you in the right direction.
1. Stay away from saturated fats.
Avoid foods that are naturally high in saturated fats, including lamb, pork, fried chicken, cheese and other dairy products, such as whole or reduced-percent milk. It’s best to stick with “smart” fats. For instance, try substituting butter and lard for canola oil, olive oil and sunflower oil.
2. Eat more fiber.
Fruits, vegetables and whole grains are excellent sources of fiber, which helps reduce your LDL a.k.a. “bad” cholesterol levels. Good ole apples, bananas and oranges all have around 3-4 grams fiber each while raspberries contain a whopping 8 grams of fiber per cup. Soluble fiber, in particular, is the best for lowering your cholesterol. Good sources of soluble fiber include dried beans, oats, barley, lentils, cucumbers, celery and carrots.
3. Pour yourself a glass.
Yes, we know it’s hard to believe that alcohol could actually be good for something, but it’s true! Research from the American Heart Association has shown that small amounts of…