So here are the 5 key elements you should put in place to ensure you reduce your cholesterol naturally. As I mentioned in the previous post, this is not a magical potion; you will actually have to take action and take ownership of your own health! But don’t worry every step is super easy and many people have done it before. So you too can own your health! You can do it! Believe in yourself, you’re worth it.

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But first I want to make sure that you understand what cholesterol is. Cholesterol is a needed substance un your body. If you eliminate the cholesterol completely– both the “good” and the “bad” – then you have a serious problem. The cholesterol acts as a Band-Aid, it is in fact a waterproof bandage that our body has designed to help repair our arterial system. The cholesterol jumps into action when abrasion and tears appears in the arterial system (arteries or capillaries).

  1. Exercise everyday

You don’t need to run a marathon everyday!

If you have been inactive for several years, start by a 10 min brisk walk, and increase every week by 10%. You can also go swimming, biking, play tennis or go to the gym. Start with something short too keep you motivated and do something you like. If possible, exercise with someone fitter than your current state. This will act as encouragement to help you along when the times get rough.

And please when you finish, take some time to celebrate! Congratulate yourself that you got motivated enough to take yourself in charge and took ACTION.

So many people forget to do so. However it is very important to keep yourself motivated and make sure that tomorrow you will go out again and exercise. You have keep in mind WHY you are doing this. Why you have decided to offer your body and your heart the benefit of exercising. What is the end to your means?

Of course, always make sure with your doctor that you can start a physical exercise program.

  1. Drink at least ½ your weight in ounces

Of What? Water? Yes, water.

Is this the first time you are hearing you have to drink water to reduce your cholesterol?

So let’s take an example: if you weight 140 lbs, drink 70 oz or about 2l, this is the minimum you should drink. Drink even more if you exercise a lot or live in a warm country. Drink clean, pure WATER. If you really don’t like the taste you can squeeze a lime or lemon in you water. Alkalinized water is the best.

It sounds so simple. It is so often disregarded. Water is the source of life. Our planet is 75% water, and our bodies are 65-75% water too. So many health problems could be avoided if we were to drink more pure water.

To make sure I drink the right amount of water everyday, I have a little trick. I’ve bought 4 non-plastic water bottles and everyday I know I have to drink them all. (I know I drink a lot, that’s about a gallon. But, I live in the tropics and do a lot of sport and I know how much water is important to stay fit –vs. fat– and reduce wrinkles). So the four bottles help me to visualize how much I’ve been drinking and how much I still have to drink. So it’s much easier to manage.

For example, I know that before lunch I need to have finished 2 bottles. Don’t wait to the last minute, you won’t be able to drink 3 l of water after dinner. There is only so much one can drink at the time. But if you create the habit of always sipping some water as you work or do whatever you do are doing during the day, then it becomes very easy and habitual. You even don’t have to think about it anymore!

So I can almost hear you thinking: “if I drink so much water, I’ll have to go to the restroom all the time”. Well, THAT’S OK! Going to the restroom is HEALTY, every time you go; you eliminate some toxins from your body! Your pee should be transparent if it is yellow, even light yellow, you are not drinking enough!

I rather go pee a little bit more often and stay hydrated and reduce my wrinkle and risk of contracting so many different diseases. Yep, that’s the good news. Water will help not only with cholesterol but with so many other important aspects of your life!

Dr. Batman, M.D. (real name: Dr. Batmanghelidj), devoted his entire career to study “The Healing Power of Water”. Dr. Batman was one of the last students of Sir Alexander Fleming, the discoverer of penicillin. In 1982 he arrived in America and went to the University of Pennsylvania, where he continued his research in the pain-relieving properties of water. He discovered that histamine is a neurotransmitter in charge of water regulation and drought management in the body.

His work is fascinating, just google his name to know more about his work or check his website: or his wiki entry:

  1. Reduce the food that makes your cholesterol go out of balance

Certain food will make your cholesterol go out of whack.

This one is a no brainer, I’m sure everybody worried about cholesterol know this. I’m not going to detail every single food you should avoid, but basically every time you eat another animal you eat its cholesterol too.

And that counts for the “hidden” use of animal products too, like in cookies, donut, pastries (with the butter in it) or the pizza, etc (with cheese in it).

  1. Increase the food that makes your cholesterol in balance

There is a three type of food you should absolutely include in your diet if you want to keep your cholesterol in check and even lower it.

1/ Food rich in SOLUBLE FIBER. Soluble fibers will bind with cholesterol and all its precursors in the digestive system. Once they are bounded with the fibers they will be dragged out of the body before they get into the blood circulation and TADA, your got rid of some of your cholesterol before it can cause a problem

2/ Food rich in POLYUNSATURADTED FAT. These “good” fat directly reduce LDL-cholesterol levels, so why avoid them!!

3/ Plants that are rich in STEROLS and STANOLS. The sterols or steroid alcohols can be found in animal – the zoosterols – or in plants – the phytosterols. Sterols play important roles in the physiology of organisms and plant sterols have the propriety to block cholesterol absorption sites in the humane intestine and therefore they will reduce cholesterol levels.

Right now, the FDA is not sure if the sterols block the absorption of cholesterol and only the cholesterol or also other nutrients as well.

So here are some foods that are good for you, especially if you trying to get your cholesterol levels in check.

The first one is fish, especially fish with high omega-3 fatty acid content like the salmon (choose Alaska Wild), mackerel (choose, King and Spanish makerel US), trout (rainbow, US farmed), tuna (bigeye, skipjack, yellowfin catch with troll/pole NOT longline) and halibut (Pacific (US). Herring and sardines are also high in omega-3 BUT they are overfished or caught in ways that harm other marine life or the environment so, just avoid them.

Go check Seafood Watch website if you want to know more about the fish you can eat – I mean in a sustainable way.

You should also include nuts. Nuts are rich in polyunsaturated fatty acids and can reduce blood cholesterol. They keep your blood vessels healthy.

All nuts are high in calories, so make sure you don’t eat more than a handful per day. A handful is about 15 nuts, not as many as you can pack in your hand! Also male sure that the nuts are not salted or coated with sugar.

Try some pistachio nuts, walnuts, pecans, almonds, hazelnuts, macadamia nuts or peanuts.

When you eat a salad, instead of croutons or cheese, try to add of few chopped almonds or pecans or some pine nuts.

Olive oil or coconut oil are super good for you too if you are trying to reduce your cholesterol. The daily-recommended use is about 2 table spoon per day – in TOTAL.

SO if you had some salad dressing today, you probably already ate the amount of fat for the day. So make sure it’s olive or coconut oil in that dressing. Even better make the salad dressing yourself. (stay tuned for healthy salad dressing recipes!)

Beans are amongst my favorite. I usually eat beans 4-6 times a week. They are really rich in soluble fiver, they are rich in protein (I’m a vegetarian so I’m always on the look out for good source of protein) AND they are complex carbs (hence our body needs a long time to digest them).

If you would like to read my post about what type of carbs to eat and why it is so important to eat the right type of carbs  you can find it here:

I love beans! The cool thing with beans is that you have so many choices! Kidney beans, lentils, garbanzo beans, navy, black-eyed peas, etc etc. My favorite recipe: Super Yummy Beans Burger! Next time I’ll make some I’ll take a picture and post the recipe!

Apples, citrus fruit, grapes and strawberries are rich in pectin – a soluble fiber that lowers your cholesterol. But please make sure you get organic ones.  They are usually heavily sprayed with pesticides. I would be sad if while reducing your cholesterol you pollute your body with pesticides.

There is a fifth and last way to get your cholesterol in check. Read the next post to know what it is!


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