According to cholesterolmenu.com, lowering your cholesterol levels does not necessarily imply adding another drug to the list. The changes in diet and lifestyle can often have a positive impact. You may be surprised to discover that some of the measures to control arthritis can also serve to decrease the level of blood cholesterol.
Here are 10 steps worth trying:
1. Reduce intake of unhealthy fats
Reduce your intake of foods such as meats (organ meats; processed meats, including sausages, salami), cow’s milk and ice cream; chips, butter, lard and animal fats.
2. Add more fiber
Soluble fiber that is found in oats, apples, beans, peaches, plums, bananas and broccoli, reduces cholesterol absorption in the intestines. Try eating 10 or more grams a day, which is in a couple of servings of oatmeal or a few peaches or bananas.
3. Snack on nuts
Studies show that walnuts and almonds can have a significant effect on the level of LDL (“bad” cholesterol). Two ounces (about a handful) daily is what is required.
4. Be selective
The same omega-3 fish relieving inflammation of arthritis can produce a drop in cholesterol. Try to consume preferably, omega-3s from oily fish (mackerel, trout, salmon, albacore) and flaxseed oil every week.
5. Change your cooking oil
Change the cooking oil regularly for olive oil and lower your LDL cholesterol without affecting HDL (or “good” cholesterol). About two tablespoons a day is all that is required to obtain benefits. Also, you may notice improvements in inflammatory arthritis.
6. Look for fortified foods
Plant-derived compounds called sterols inhibit the absorption of cholesterol. Several products fortified with these supplements have reached supermarkets in recent years. Look for them in orange juice, margarine, and yogurt.
One of the best tactics to reduce stress on joints affected by arthritis is also one of the best for lowering cholesterol: dieting (healthy and safe dieting of course – not fad diet). Lowering just 10 pounds is often enough to produce results in both cases.
Staying active can help lower cholesterol levels, even if you do not lose weight. The moderate physical activity can raise the good HDL cholesterol.
9. Quit smoking
If you smoke, quit to helping increase your HDL cholesterol level.
10. Consult your doctor
If the change of diet and lifestyle are not sufficient, of course, consult your doctor. He can give more tips, such as the possibility of adding medication to regulate cholesterol.