medicine at Duke, urges patients to go for a 45-minute walk after supper. The key is regularity. Five days a week is a realistic expectation.
One drink of red wine a day for women and two a day for men are believed to raise HDL levels. Needless to say, one needs to be careful of the risks of excessive drinking.
Drink Green
Green tea reduces LDL cholesterol by 4.5 percent. This is definitely a healthier alternative to sodas and other sugary beverages.
Nuts
Regular consumption of a handful of nuts can bring modest reductions in cholesterol. Switch Spreads
Avoid saturated fats
At one time doctors recommended cutting back on intake of eggs. Eggs, in fact, are not the main culprit when it comes to dietary cholesterol. It is more the saturated fat that you use to cook eggs that is worrisome.
Fibers, fruits and vegetables, including whole grains, are good sources of not only heart- healthy antioxidants but also of cholesterol- lowering dietary fibers. Dr. Beckerman, MD, a cardiologist in Portland, Ore., says that fiber "acts like a sponge to absorb cholesterol." I recommend dried beans, oat, barley and psyllium as sources of fiber.
Fish, salmon and canned tuna have plenty of omega-3 fatty acids. These have a profound influence on cholesterol and triglyceride levels. I recommend eating fish two to three times a week.
Plant sources of omega-3 fatty acids include soybeans, canola, flaxseeds and walnuts.
Alcohol
Omtimes.com Avoid smoking
Smoking lowers levels of HDL, the "good" cholesterol.
Over time, several supplements have been reported to be effective as cholesterol- lowering agents. These include garlic, guggulipid, red yeast rice, policosanol and
Foods fortified with stanols (cholesterol lowering plant compound) can be substituted for items such as butter.
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