How to lower cholestrol naturally (Part 1)

The 2 ways how to lower cholesterol naturally by 10 to 20 percent without side effects.

In people with high cholesterol levels, the dangers are real. Due to the cholesterol build up in the arteries there is the danger of heart attack and stroke.
However, in most cases, there are many ways on how to lower cholesterol naturally. For convenience sake, they can be grouped into 2 categories:

1. Therapeutic Lifestyle Changes (TLC).
2. Nutritional Supplements.

In the following paragraphs you will find a brief description of various Lifestyle changes you can do and nutritional supplements you can take, and at least, you'll find one or more than one way, on how to lower cholesterol naturally.

I shall discuss each one in seperate posts. Today we go to TLC (therapeutic lifestyle changes)

Lifestyle changes are sometimes difficult to make. It's hard breaking a habit after all. However, knowing what you need to change is the first step towards that change.
Fitting in the recommended 5 servings of fruits and vegetables (2 of one group and 3 of the other) helps take the place of some of the more processed snacks. Fruits and vegetables are mostly fat free. Maintain a diet that is made of 2/3 of vegetables and fruits and 1/3 of other foods.
Latest research suggest that cholesterol lowering foods such as avocados, almonds, olive oil, soy beans, garlic, shiitake mushrooms, chili peppers, oat bran, beans (kidney, pintos, black, navy, etc.), onions, fatty fish, and flax seed play a crucial role in lowering LDL and sometimes raising HDL levels.

1. STOP SMOKING!

Ingredients in cigarette smoke are extremely oxidizing. High cholesterol is particularly dangerous when it is oxidized. Smokers have much higher need for antioxidants. The B Complex vitamins, including 2 forms of vitamin B3 (nicotinic acid and nicotinamide), can reduce nicotine cravings.

2. Exersice and loose weight

Everyone knows that the keys to good cardiovascular health are exercise and maintaining your ideal weight. Just a few minutes per day can increase your level of high-density lipoproteins (HDL or "good" cholesterol).
Just 10 minutes of exercise first thing in the morning can increase your metabolic rate for the rest of the day. Consumption of water so that you are fully hydrated can increase your metabolic rate 24 hours per day.

Next I will discuss on the second way to get lower cholesterol naturally