If your cholesterol is high, it may behoove you to lower it as much as possible before an insurance physical. It could factor a great deal when the insurance company is determining your health risks and your monthly premiums. There are a few natural methods that may help get cholesterol numbers down in time for the exam.
Instructions
1. Engage in exercise activities daily. According to the American Heart Association, you should get a least 30 minutes of exercise every day of the week. Cardiovascular exercise will increase circulation, meaning blood can flow more easily through the arteries. This should help prevent buildup of cholesterol and plaque, thus allowing more nutrients to reach the vital organs. Some great examples of cardio exercise programs are high/low impact aerobics, running, swimming and bicycling.
Yoga is another form of exercise that strengthens your cardiovascular system. It improves your ability to perform other exercises.
2. Stop smoking immediately. Exposure to cigarette and cigar smoke have a detrimental effect on the heart and arteries; this includes being around secondhand smoke. Nicotine is a chemical in cigarettes that causes arteries to constrict, potentially increasing plaque accumulation and causing blood pressure to rise.
3. Take supplements to aid in lowering cholesterol. Certain dietary supplements may help flush plaque and cholesterol out of arteries. Garlic is one of the most powerful supplements for heart health. It may improve overall cholesterol, reduce blood clots and decrease plaque formation that can result in heart disease, heart attacks and strokes.
Fish oil supplements that contain omega-3 fatty acids are also heart healthy. Studies by the American Heart Association show that fish oil reduces the occurrence of heart disease by helping to lower cholesterol. Both garlic and fish oil supplements are available at most grocery, drug and health food stores.
4. Consume a diet that is low in fat and heavy in plant-based foods as it can do wonders for the arteries and heart. Eat a diet rich in fruits, vegetables, omega-3's and whole grains with as few saturated and trans fats as possible. This includes antioxidant-rich plant products such as spinach, broccoli, kale, blueberries, strawberries and oranges. High fiber, whole-grain foods such as fortified cereals, whole wheat breads and brown rice are sensible choices. Most omega-3's come from fish sources such as salmon, tuna, herring and mackerel.
Foods to avoid are butter, whole milk, lard, red meats, fried foods and palm and coconut oils. These foods are chock full of cholesterol and may contribute to a massive buildup of plaque in arteries
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