Regular exercise will dramatically increase your chance of lowering cholesterol naturally. Aim for 20-30 minutes exercise at least 5 times a week. A brisk walk would be ideal!
Introduce Lecithin granules. Sprinkle over cereal, salads and vegetables or onto yoghurt. It is useful as its functions include
- keeping cholesterol isolated from arterial walls
- protecting cholesterol from oxidation
- helping to dissolve gallstones
Plant Sterols are found naturally in plants, nut, seed & vegetable oils and fortified in many product ranges. Also added to many Omega 3, 6 & 9 supplements.
Avoid highly processed foods, such as refined grains(e.g. white bread) and meats (e.g. sausages). These foods provide concentrated sources of Trans Fats which are toxic to the body. Substitutes for white bread include wholemeal bread, corn cakes, spelt bread and oat cakes. Choose leaner cuts of meat and trim away any visible fat.
Increase fibre consumption. Good examples of roughage include oatcakes, whole grain cereals, brown rice, buckwheat pasta, fruits & vegetables.
Water intake is vital - at least 2 litres per day.
Cut down on saturated fats as much as possible. Foods such as meat & dairy are high in saturated fat. Choose leaner cuts of meat and smaller portions. Introduce soya instead of dairy for spreads, milks, yoghurt & cheeses.
Dramatically increase fruit & vegetable consumption . Go organic where possible to optimise bio-availability of vitamin and mineral content. Try to have at least three different coloured vegetables daily or aim for a 'rainbow'.
- Red - peppers, tomatoes
- Orange - carrots, sweet potato
- Yellow - sweetcorn turnip
- Green - spinach, cabbage
- Blue - berries
- Violet - aubergine, grapes
Choose a supplement which has been formulated to provide nutrients required by the body to balance the blood levels of cholesterol and triglycerides.
Call us on 01 633 3535 for more information, or ask our staff in the shop!
