#42. Improve your cholesterol levels and ratios. (64 non drug ways to lower BP)

The evidence seems to point that improvements in cholesterol levels and ratios will over time also lead to better blood pressures.  The goals is lower LDL and raise HDL so that ratio LDL/HDL is lower. Ratios above 5.0 are definitely too high, and those above 3.0 may be unhealthy.  High density lipoprotein (or HDL for short) is known as “good cholesterol.” and apparently captures extra cholesterol in the blood and returns it to the liver. Low density lipoprotein (or LDL) is the main transporter of cholesterol in the body and while not bad in itself, it is thought that too much LDL may result in atherosclerosis.  Now it seems that many of the same foods that lower the ratio also  improve cholesterol levels.

I’ve read articles that claim the ratio doesn’t matter and its levels that count and other articles that levels don’t matter and the ratio is what counts.   Now a number of things that lower cholesterol levels are listed in different items on the BP lower list, but I think there are few here that one can use as new items.   Again, none of the items on the list are cures in themselves, but if one can use 20 different items, and get one point of BP lowering from each, that lead to a huge improvement in BP.
* Instead of frying, boil, broil, bake, roast, poach, or steam meats, and drain off all fat before eating.
* Eating oatmeal lowers your LDL without lowering your HDL.
*Fish is a good source of omega 3 fatty acids which lowers LDL, raises HDL, and lowers triglycerides.
*Eating nuts which are high in monounsaturated and polyunsaturated fats tends to lower LDL.
*Eating Fiber lowers your cholesterol.  Good sources of fiber can be found in kidney beans, green peas, broccoli, apples, brown rice, and whole grain breads
* Antioxidants in foods, such as vitamins A, C, and E, lower the chances of LDL building up in your arteries.
* Eat more lean meats, like turkey or chicken, instead of red meat, and trim all the fat from it before cooking.
*Cook with vegetable oil, which is high in polyunsaturated fats, and use olive and canola oils, which are high in monounsaturated fats.
* Fat burning exercise.


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