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Six Ways to Lower Cholesterol without Medication

by Kelli Parrish

Six Ways sidebarMany patients who have been prescribed, or are currently using, cholesterol-lowering medication may not be aware of the potential hazards and side effects. They may also not have been given the options or education regarding alternative treatments. There are many ways to maintain healthy cholesterol without taking a pill.

1) Get moving: The Department of Health recommends adults exercise for 30 minutes, five days a week. Whether it is yoga, walking, running or dancing, find some sort of movement that is enjoyable. There are so many options; try a few new ones this winter!

2) Maintain a healthy weight: Crash diets often produce a “yo-yo” loss-gain effect. Instead, incorporate healthy lifestyle changes that will last.

3) Stop smoking and reduce alcohol intake: When consuming alcohol, red wine can be a healthier option. According to the Mayo Clinic, red wine contains a substance called resveratrol, an antioxidant that might contribute to heart health.

4) Reduce consumption of sugar and processed foods: Excess sugar turns to fat, and sugar is often found in a range of foods from soft drinks to salad dressings. Read product labels and monitor overall sugar intake. Select real, whole, unprocessed foods.

5) Eat healthier fats and less trans fats: Healthy fats can be found in olives, olive oil, coconut oil, avocado, almonds, walnuts and fish. Unhealthy trans fatty acids are found in processed foods such as margarine, pastries, soda and candy. Avoid anything that lists hydrogenated oil as an ingredient.

6) Manage stress: Stress has a damaging effect on the entire body. Reduce stress levels through relaxation techniques; meditation, journaling, or moderate exercise such as yoga.

Kelli Parrish is a RN and Holistic Health Coach. For more information locally, call 419-305-2077 or visit Pathways2Prevention.com

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