Summary: How to help your cholesterol numbers without medication?<br> Studies show that some foods, when consumed regularly over a 6-week period, can reduce our LDL, triglycerides and total cholesterol, and others can increase our HDL. Some of these studies suggest percentages of improvement. Remember that a study is not necessarily real life, so you can’t assume you will achieve those values, but it is a start. First things first:<br> Limit Sat Fat: Why is saturated fat so bad for your heart and blood vessels? The liver uses saturated fat to make cholesterol, so eating foods with too much saturated fat can increase cholesterol levels, especially LDL. Saturated fats are usually found in animal products such as whole milk, cream, butter, and cheese, and meats, such as beef, lamb, and pork. There are some plant-based saturated fats you should avoid too, notably palm kernel oil, coconut oil, and vegetable shortening.<br> Yes, that means I am telling you to stop using coconut oil. I know that some research suggests it may be different and not as bad as other saturated fats. Personally, I’ll err on the side of caution. I know saturated fats will cause problems, and that outweighs the fact that it may not cause as many problems as thought.<br> Now, what should you eat?<br> If you know you want menu ideas, just <a href="http://makeyoursomedaytoday.com/CholesterolMenu">click here</a>.<br> Whole grains like oatmeal barley and brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream and can drop LDL up to 5% Try switching out your regular pasta for the whole-grain version, or use brown rice instead of white. You can add dry oatmeal to your fruit smoothie for added body, but no change in flavor.<br> Red wine drops LDL 9-12% Red wine contains resveratrol, which may prevent damage to blood vessels by reducing the risk of blood clots.<br> Drinking too much alcohol can cause a host of other health issues, however; while a glass of red wine at dinner is fine, don’t overdo it. Also, wine has calories to consider. On average, wine is about 25 calories per fluid ounce (per 30mL). If you are going to drink wine, measure it every time, don’t just pour it into your goblet. A five-ounce portion will add 125 calories. If you free-pour and end up with just six ounces in your glass, that is 25 calories extra. Over a full year, that adds up to 9.125 calories, or the equivalent to 2.6 pounds!<br> <a href="https://i0.wp.com/makeyoursomedaytoday.com/wp-content/uploads/2018/02/wine-2368929_960_720.jpg"></a><br> Photos via <a href="https://pixabay.com/">Pixabay</a> by <a href="https://pixabay.com/en/users/eagletonc-5537955/">Eagletonc</a><br> High Omega-3 Fatty Acid Fish raise HDL up to 4%. Fish like salmon, albacore tuna, sardines, mackerel and river trout are all rich in omega-3 fatty acids, which reduce triglycerides in the blood. Aim for 8 ounces of fish a week, and bake or grill the fish — don’t fry it — to keep it healthy. Non-fatty fish (cod, haddock, tilapia, are healthy sources of protein, and still offer some omega-3 benefit, but not as much.)<br> <a href="https://i0.wp.com/makeyoursomedaytoday.com/wp-content/uploads/2018/02/salmon-1238248_960_720.jpg"></a><br> Photos via <a href="https://pixabay.com/">Pixabay</a> by <a href="https://pixabay.com/en/users/Meditations-2077322/">Meditations</a><br> Tree Nuts drops LDL up to 5%. Nuts are high in polyunsaturated fatty acids, so almonds, walnuts, pecans, hazelnuts, or pistachios can help reduce your LDL levels with their high levels of plant sterols. Try sprinkling them on your salad, or eat them right out of hand as a snack. Just be sure to choose the low-salt option, and keep it to about 1 ounce a day — nuts are also high in calories. For almonds, that’s about 28 almonds or 1/4 cup, and will add 180-200 calories to your daily consumption.
