If you want to lower your cholesterol and unclog your arteries naturally,
without having to depend on prescription drugs, all you have to do is to follow these 3 easy
and straightforward steps.
Hello and welcome, this is Katherine from 00Kidney.
If your doctor told you that you need to lower your cholesterol, don't worry: in this video
I'll show you 3 easy ways to rebalance good and bad cholesterol levels.
You can start using this method right away and you will lower your risk for heart attacks
and kidney disease too.
Lowering high cholesterol will be easier than you think: you will be able to see the firsts
results in just one week, thanks to this all-natural plan.
Before we start, there's one thing we need to clarify:
Why are cholesterol levels so important for your health?
Having high cholesterol and high triglycerides is linked to an increased risk of heart disease,
one of the worst risks for your health, killing more than 610,000 people every year only in
the US.
The Journal of the American Medical Association (JAMA) published a shocking study conducted
for 5 years on 9000 patients who had previously suffered from heart attacks.
The results didn't left any doubt on the importance of lowering LDL or bad cholesterol levels
if you wanted to stay alive: patients who lowered their LDL levels to 81 or less were
significantly less at risk for heart attacks and strokes compared to those with LDL levels
between 104 and 81.
So, how high is your LDL cholesterol?
Why is cholesterol a concern for so many people?
Human body is usually able to keep good and bad cholesterol in balance.
The problem is our lifestyle and diet: standard western diet is too rich in refined carbohydrates
and hydrogenated fats for the body to maintain his equilibrium.
The result is elevated LDL or bad cholesterol and low HDL or good cholesterol.
It is even worse if you are a kidney patient: people suffering from chronic kidney disease
are statistically more at risk for heart disease.
If two risks factors are present at the same time the situation needs to be taken very
seriously.
When too much cholesterol builds up in your blood vessels, the result can be a blockage
that can prevent blood from getting to a certain area of your body.
A blockage in your hearth vessels can cause a heart attack.
A blockage in the renal arteries can cause a loss of kidney function.
A blockage in the vessels that conduct to an area of the brain can cause an ischemic
stroke.
Not all the symptoms are immediately noticeable: sometimes high cholesterol can lead to mini-strokes,
that go unnoticed and cause memory and thinking problems that the patient doesn't even know
to have.
This is why I always suggest to regularly get checked for cholesterol levels if you
have any preexistent condition or risk factor.
How high is your bad cholesterol?
Should you be taking steps to lower it?
The good news is that you can actively fight back high cholesterol levels if you follow
these guidelines: you will just have to make some simple changes.
So, are you ready to say goodbye to high cholesterol levels?
Here are the 3 easy and very powerful steps you should take to blast away the atherosclerosis
and say goodbye for good to high cholesterol levels.
Step 1 Remove all junk foods and processed foods from your diet
-Trans fats are the very first thing to remove: allowed quantity in your diet is zero.
Trans fats are artificially altered fats created in an industrial process.
They are widely used in baked goods, fried foods, snacks, margarine, shortening and many
other processed foods.
To avoid trans fats, always check the ingredient list.
Trans fat can be labeled as partially hydrogenated oils.
-Salt: excess of sodium is not just bad for your overall health and cholesterol levels,
but is also very dangerous for the health of your kidneys.
Most processed foods contain an unhealthy amount of salt and should be avoided.
Try not to get more than 2 grams of sodium per day.
-Sugar: this is maybe the worst offender.
It can cause weight gain, diabetes, heart disease and high cholesterol.
All these conditions are considered risk factors for kidney disease.
Sodas and sweetened beverages are full of it.
Ice cream, candy, cookies and cakes should be totally avoided too.
Sugar is also present in a quantity on foods you wouldn't suspect, like spaghetti sauce,
ketchup, tonic water and breakfast bars.
Always read the labels to know how much sugar you are ingesting.
Step 2: Superfoods to lower cholesterol There are certain foods that have been shown
to lower bad cholesterol levels while improving good cholesterol levels.
They are: -Fatty fish.
Rich in Omega-3s, fatty fish should be eaten instead of meat 2 or 3 times a week.
Omega-3 fats can lower triglycerides in the bloodstream and lower LDL cholesterol.
Fish oil is also recommended and should be used by all kidney patients even if they don't
suffer from high cholesterol.
-Vegetables and fruit: vegetables and fruit are the most important source of soluble fibers
and antioxidant, both really useful to lower cholesterol levels naturally.
They are also very low in saturated fats, and this helps creating a balanced diet and
keeping a low intake of saturated fats.
Red bell peppers, cabbage, cauliflower, apples and berries should always be a part of your
diet plan.
-Soy foods: recent studies shown that even a very small quantity of soy protein per day,
as little as 15g, may lower cholesterol levels up to 6%.
Soy milk, soy meat alternatives, tofu and edamame beans are a good source of soy proteins.
Just be careful if you are a kidney patient because soy foods are rich in potassium and
phosphorus.
-Barley and oats: these super foods are naturally rich in beta glucan, a soluble fiber capable
of binding cholesterol in the intestines and preventing its absorption.
Eat two portions of oats or barley based meals per day.
Step 3 Lifestyle choices There are some changes that need to be done
in your lifestyle if you want to lower your cholesterol levels.
-First you will need to do some physical activity.
A lot of people are terrified by the possibility of starting a class or joining a gym.
Some are even questioning the correlation between physical activity and cholesterol
levels.
Still, countless studies have been done on the subject and the benefits of exercising
on cholesterol levels couldn't be more certain.
Even a moderate daily physical activity, like 30 minutes a day, has been proven to raise
good cholesterol levels.
If even 30 minutes a day seems too much, consider that even taking the stairs instead of the
elevator or walking to nearby places instead of driving can help.
Exercising is particularly important for kidney patients since it lowers the risk of diabetes,
improves cardiovascular function and lowers blood pressure.
It is never too late to start.
If you are already set to follow step 1 and 2 and 3, there's one thing that is going to
happen to your body, that you will surely notice: you're going lose weight fast.
This is not just really good for your overall health, you will be able to lower cholesterol
levels significantly by losing 5% to 10% of your body weight, according to recent studies.
What I always say is that it is really important to start somewhere no matter what your actual
conditions are - and start improving from there.
When you make a change for the better, and you are able to maintain your new lifestyle,
improvements in your health will be faster and better than you can hope.
You will still need to take the medication your doctor has prescribed you, even if you
are following this plan.
Your doctor will decide when and in what quantity you will have to lower the medications.
But if you keep your new good habits there are great chances you will be able to lower
the dose and reduce the side effects.
This is all for today.
Stay healthy and don't forget to like and subscribe!
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