by Dr. Willie T. Ong
1. Take a cup of oatmeal a day. Oatmeal and oat bran are rich in omega-3 fatty acids, magnesium, potassium, vitamin Bs, calcium and a soluble fiber. These fibers work by interfering with the absorption and production of cholesterol. Studies show that if you eat a cup of oatmeal every day, you can reduce your cholesterol level by an average of 10%.
2. Eat more oily fishes, like sardines, salmon and milkfish (bangus). These fishes are rich in protein and omega-3 fatty acids that help dilate the blood vessels of the heart and brain. Thus, it can improve blood flow to these vital organs.
3. Eating garlic is good for the heart, too. Garlic contains allyl sulfides which may help lower cholesterol levels. According to Dr. Robert Lin, a leading garlic researcher, taking 3 cloves of garlic a day can reduce your cholesterol levels by 10-15%. Cook garlic lightly. Don’t burn it, or else it will lose its health effects.
4. Eat more fish and vegetables. Likewise, increase your fiber consumption, such as apples and grains, since fiber removes the cholesterol from your body.
5. Avoid high fat and oily foods. These are your fast-foods, fried foods and French fries.
6. Try boiling or broiling foods instead of frying.
7. Exercise is very effective in lowering your bad LDL-cholesterol and increasing your good HDL-cholesterol. A general increase in physical activity is encouraged.
If diet and exercise fail (meaning your cholesterol levels are still high), then your doctor may prescribe statin drugs. Good luck.