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How to Control Lipids Naturally

The word "lipid" literally means fat. Blood lipids are linked to heart disease, the number one cause of death for Americans. Cholesterol and triglycerides are two types of fatty substances that move through the blood stream in protein-encased packages called lipoproteins. The body produces good cholesterol; however, a diet high in saturated fats is largely to blame for bad cholesterol, which can harm the heart. The body produces triglycerides when we consume large amounts carbohydrates, proteins or alcohol. Ideal blood lipid levels include cholesterol at or below 200 mg/dL. and triglycerides at less than 150 mg/dL. Although medication may be recommended, lipids can be controlled naturally, through diet and exercise.

Things You'll Need

  • Planner
  • Pen
  • Paper
  • Walking shoes
  • 2 - 5 lb. hand-weights
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Instructions

  1. Meal Planning, Activity and Supplements

    • 1
      Fried foods contain saturated fats, which increase blood lipids.

      Go through the kitchen and eliminate foods containing trans-fats or saturated fats. Commercially baked products like snack cakes, junk foods and fried foods all contain trans-fats and saturated fats which contribute to higher lipid levels.

    • 2
      Oats are a healthy choice for lipid control since they natrually lower cholesterol levels.

      Using a weekly planner, create a meal plan for the week that includes oats, corn, buckwheat, soybeans, peanuts, onion, ginger, garlic, eggplant, sweet potato, carrots, celery, leeks and mushrooms as these foods can reduce blood lipids, blood pressure and cholesterol. Add cold-water fish or fish-oil supplements to your diet to reduce triglycerides.

    • 3
      Foods that are high in fiber and low in fat help control cholesterol and triglycerides.

      Make a shopping list and plan to stay with that list when you get to the store. Your shopping cart should include low-fat, high-fiber foods and snacks that are devoid of saturated fat. Limit carbohydrates and keep cholesterol under 200 mg. a day.

    • 4
      Taking a brisk walk 20 minutes a day can help increase your activity level.

      Put on your walking shoes and take a brisk walk for 20 minutes or more each day. A sedentary lifestyle leads to weight gain, which increases blood lipids. Brisk daily walks increases your heart rate and help maintain a healthy weight.

    • 5
      Adding hand-weights to your walk can help you burn more calories.

      Add 5 lb. hand-weights to your walks to increase the calories burned during your walks. Move your arms with the rhythm of your steps to increase your heart rate and to get the most from your walks.

    • 6
      Joining a gym can help you drop extra weight that contributes to high blood lipids.

      Join a gym or enroll into an exercise class if you are 10 to 15 lbs. overweight. Losing weight can lower blood lipid levels.

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