Recently I've been seeing a lot of clients with high cholesterol.This is becoming more and more common.这促使我今天写这篇博文，澳门金莎游戏网址so I can help educate anyone who's been struggling with high cholesterol.
通过简单的饮食和生活方式的改变，我们可以做很多事情。I've seen many clients come off their medication (with my help alongside support from their GP) and are now aware of how to manage their cholesterol naturally.I hope this post helps anyone else who has high cholesterol levels understand a little bit more about how you too can stay off medications and maintain healthy cholesterol levels.
当涉及到高胆固醇时，working on the liver and diet are the best place to start.Family history does play a role too,some people are more predisposed to having high cholesterol,but there is lots you can do to help manage it and reduce it.
Diet is absolutely key to help manage cholesterol,以及保护您的身体免受高低密度脂蛋白胆固醇的潜在风险bad"胆固醇）。从某种意义上讲，胆固醇本身并不坏，it's more its potential to do bad if there is a lot of inflammation present in the body.
Key dietary advice which may help to lower cholesterol naturally.
Follow an anti-inflammatory diet.This can help protect the body from the potentially damaging effects of high LDL.An anti-inflammatory diet includes nutrient-dense plant foods,and avoids processed and refined foods and meats.Plant-based doesn't have to mean no meat.My version of plant-based means 70-80% of your diet should come from plant sources (fruits,vegetables,nuts,seeds,legumes,beans) and 20-30% can come from organic and/or free-range meat (if not vegetarian or vegan).
减少饱和脂肪和输血。输血是人工脂肪，通常在加工食品中发现，for example crackers and potato chips.肉和乳制品中含有饱和脂肪。When eating meat it's best to only eat lean cuts of meat such as chicken or turkey.
You also need to ensure you eat LOTS of fibre!!可溶性和不溶性纤维都有助于降低胆固醇。一些可以帮助降低胆固醇的高纤维食物是燕麦，chia seeds,whole flaxseeds,brown rice,quinoa. Upping fibre intake can also be achieved by increasing dietary intake of fresh fruit and vegetables.I like my clients eating 6 servings of vegetables per day (one serving is the size of a closed fist),not only does this increase fibre it also increases intake of vitamins,minerals and antioxidants.
Omega 3 oils have cholesterol lowering capability.Oily fish,walnuts,pumpkin seeds,chia seeds and flaxseed oils are good sources of omega 3,so be sure to include lots of these in your diet.Supplementation with a good quality (non-rancid) fish oil can be very beneficial.
Garlic is another well-researched cholesterol-lowering food据说是为了提高高密度脂蛋白good cholesterol"）降低低密度脂蛋白和甘油三酯。大蒜还抑制引起动脉粥样硬化和动脉硬化的过程。Use garlic in lots of your meals and add an extra clove for good luck!!
Antioxidant foodsare really important to protect your blood vessels from damage and reduce the risk of cardiovascular disease due to high cholesterol.富含抗氧化剂的食物包括丰富多彩的水果和蔬菜（甜菜根，purple cabbage,berries,mango,carrot,dark leafy greens,pumpkin) along with green tea.
Supporting your liver is vital when it comes to lowering cholesterol,an important function of the liver is to produce and clear cholesterol in the body.肝脏也过滤血液（每分钟超过1.4升），每天有300多个工作要做。这意味着所有的好营养，以及我们最终摄取或吸入的杂质和毒素。肝脏是我们身心活力的基石之一，就像任何过滤器一样，it can become overworked and blocked with impurities.Click here to find out some喜欢肝脏的食物.
Maintaining a healthy weightthrough regular exercise is also very important.