How to reduce bad cholesterol?

[t_mother of swc]

After about half a year, I did not strictly follow this diet but I cut down on oily food and I replace most of my meat with fish.


And started exercising once a week.

[Pen88n]

Start by having more veg in your diet. Also add in oily fish like salmon and cod fish. Reduce the meat portion. Have more soup - veg or herbal soup are all good. Reduce processed food intake.


Fruits and fruit juice are good addition too.

[straffan23]

There are 2 main reasons for high cholesterol:

A. lifestyle and diet
B. genetics.

For most people, it is the case with A - lifestyle and diet. So just need to change that by reducing intake of high cholesterol foods such as squid, prawns, crabs, etc. Fried foods contains transfat with is not good. Regular exercise helps to build up strength and endurance, and help your body function better. Other foods / supplements that may be beneficial:

1. Pu-erh tea and green tea. They are both good, but may tend to be too acidic for some. Start in moderation and see if your body react negatively. Beware of the caffeine content in these tea.

2. Rooibos tea - african tea. This can be steeped in a cup, or boiled for 10 minutes. Some says the effect is better after boiling. Benefit of rooibos tea over others is that it has NO CAFFEINE so you can drink it all day long. It is the safest tea around as even infants and pregnant mothers can drink it. Make a pot and drink all day long … A friend with very high cholestrol did this for 6 months and had his cholestrol reduced significantly.

3. Flaxseed, omega 3, 6, etc. Google on this… Flaxseed can be added to bread, cakes, oat, cereal, etc. Omega 3 and 6 does not reduce the bad cholestrol, but it contains the good cholestrol …

Disclaimer: Info as per my personal experience and understanding

[KSP]

1. take oat for breakfast everyday(no sugar or milk)

2. take fresh celery everyday (one serving portion)
3. reduce half of rice intake
4. go for soup based food
5. no seafood
6. no fried stuff
7. no heavy dinner and take it before 7pm
8. no sweets, cakes, can drinks and tibits
9. take some fruit juice 2-3 time a week

try this for a month and see how it goes…

[SandS]

Just attended a short talk on this a few months ago. If I didn’t remember wrongly, those who genetically have high bad cholesterol (LDL); the only way is to exercise to convert the bad cholesterol to good cholesterol (HDL).


Defination of exercise :
Maximum Heart Rate (MHR = 220 - age)
Target Heart Rate (THR = 65% of MHR)

1. Maintain THR for 20 to 30 minutes
2. 3 times or more per week

Food intake (as mentioned by previous posts) is to avoid additional bad cholesterol.

[jaspire]

My mom has cholesterol & high BP issues for the 14 years but recently as I got to know of a healthy breakfast plan, by just changing her breakfast, her cholesterol and BP were normalised within 3 months time! She was so happy and excited! We are now waiting for the next check up to see if she can be off her medications! Yay, so watching and changing your diet, and if possible, exercising abit does wonders!

[singsongcity]

It is really abt reducing intake and increasing activities.

[Mychildren]

Otah:

Yah, exercise, avoid seafood,.......experts say so, but so much effort and yet seems no tangible result. Hope anyone here can share your best effective way(s) to see result within a short time span.

Otah,
Do try this. Eating raw white onion who you wake up. One small ring per day.
Continue for few months and get your cholesterol check. But your stomach don't feel so good after eating. Its kind of strong with an empty stomach. It works.

[peapot]

How do you measure your heart beat? Need to get a special kind of watch?

[Sun_2010]

peapot:

How do you measure your heart beat? Need to get a special kind of watch?

Yes you can get it at Gaurdian.
If you do cardio exercises like even jogging it is good to make sure your dont exceed your max heart rate.