Heart disease is known as the silent killer, taking the lives of over 600,000 Americans per year. These statistics are typical throughout the western world, with countries such as the United Kingdom, France and Australia all seeing large increases in the rate of death from the so-called ‘diseases of affluence’: cancer, cardiovascular disease and diabetes, due to the sedentary lifestyles that are led in those countries.
Heart disease, also known as coronary artery disease, is caused by the buildup of fatty deposits along the inside walls of your arteries. These fatty deposits restrict the flow of blood through your arteries to your heart, and when the heart doesn’t get enough oxygen due to a lack of blood, a heart attack can occur.
It is high cholesterol levels in your blood that causes these fatty deposits to build up inside the walls of your arteries. And that is why if you are overweight one of the things that you must make a priority is learning how to lower your cholesterol in a safe and natural manner.
First of all, start exercising. Get your body moving. If you have high cholesterol levels, then you are probably overweight and/or have elevated sugar levels in your blood. And the amazing thing is that exercise can be used to treat all of these conditions.
Now, if you are seriously overweight, you are going to have to ease into this and follow your doctor’s recommendations regarding any restrictions to your activity level, as well as following your doctor’s suggestions regarding any medications to control your cholesterol.. However, if there are no restrictions, then there are two types of exercises to perform…strength training to build muscle and cardiovascular exercise to build your aerobic conditioning.
And by far the most important of the two types of exercises for fat loss, lowering your weight and lowering your cholesterol is…strength training!
This probably wasn’t the answer that you were expecting, so let me explain to you why this is the case.
Most people are under the misguided notion that the way to lose fat is just to cardio exercise after cardio exercise. But your body will adapt to this. This is why you see the same people at the gym on the treadmill day after day not getting any results.
To get the results you want…to build muscle, lower your weight, burn fat and lower your cholesterol, you must turn your body into a more effective fat burning machine. And the only way to do this is to add muscle to your frame.
Now, this is not what most women want to hear. What they were hoping I’d say is that 30 minutes on the treadmill while they are talking to their friends is enough.
Sorry, ladies, but you are just wasting your time.
But at the same time, I am not saying that you need to become an Olympic power lifter either. What I am referring to is about 90 minutes worth of strength training a week, which would be encapsulated into three 20-30 minute routines of body weight and resistance band exercises that could be done from home.
And the best part about using a set of resistance bands is that you can bring the gym with you anywhere, on vacation, to the office, wherever. They are a versatile piece of fitness equipment and owning a pair will allow you to save a small fortune on gym memberships.
And even though I emphasize the strength training, I do not wish to neglect getting in a proper cardio workout. If you are going to do your strength training three days a week, you should aim for three days a week of some form of aerobic activity. Which one is the best in my opinion?
Walking. Anyone can do it, you can do it anywhere, you need no special equipment and you don’t need a gym. Shoot for at least 30 minutes walking at a 4mph pace to cover 2 miles, and then, as you start to build your endurance as well as lose some weight, you can mix in some light jogging to increase the intensity of your workouts.
But apart from the physical changes you can make to lower your cholesterol, there are several other steps that you can take as well by improving the foods you eat…
- Eliminate any food with ‘partially hydrogenated’ anything in the nutrition facts label. These are the so-called ‘trans fats’ that are simply awful for you.
- Limit your sugar intake…this will help you lower your cholesterol and lose weight.
- Start to add more fibrous foods to your plate. One of the best things to do would be to eat a high fiber meal for breakfast. This way it will fill you up, you won’t eat as much throughout the day, you’ll lose weight and lower your cholesterol.One awesome recipe I could give you would be to take a package of Quaker Oats High Fiber Cinnamon Swirl Oatmealand add one tablespoon of all-natural peanut butter to it [watch and make sure it’s all-natural. A lot of peanut butter brands, such as Skippy’s, contain partially hydrogenated vegetable oil…the trans fats that I warned you about above]. Add ½ cup of water and microwave for about 2 minutes. When it comes out, add a handful of blueberries and a handful of almonds to the oatmeal.You are left with a great breakfast that is easy to make, quick to eat and contains unbelievable benefits for your health. Try it once and it will be a staple for life.
- Start eating smaller meals more frequently. This has been called the grazing diet but studies have shown that by eating smaller, more frequent meals you can lower your cholesterol and sugar levels more than someone who eats the same exact amount of food a day but eats it in three square meals daily. How we eat is as important as what we eat.
These are just a few of the tips that you can use to lower your cholesterol naturally, and reach the point where you no longer need to take a statin drug any longer.
About The Author:
Tony Rovere regained his health, strength and vitality by losing 60 pounds and managing to keep it off for over 4 years.
This is why he created Health-and-weight-loss-tips.com, where he shares his passion for health and fitness with others so that they can accomplish the same goals that he has achieved.