By now many people should know that a healthy diet can improve and lower your cholesterol, without any doubt if you are not monitoring what you are putting in your body you are at a high risk of having high cholesterol as well as diabetes. However many of us may not know exactly what causes high cholesterol and what can actually lower the cholesterol. New studies show that eating a diet high in citrus fruits such as oranges and consuming their juice can actually lower your cholesterol and here is why.
Oranges and lower cholesterol
Studies show that oranges have a specific ingredient called pectin, this is a common vitamin found in citrus fruits and is responsible for lowering cholesterol. If you are able to incorporate this in your diet you may see over time that your cholesterol will actually start to get lower quite rapidly. Over a blind study that was conducted on 20 individuals at the University of Dusseldorf one group was given a placebo of just water and sugar, while the other was given water, sugar, lemon, and orange juice. Over a period of 3 months it showed that the group consuming the lemon and orange juice had lowered their cholesterol by a drastic 40%!
So what can you do to lower your cholesterol without having to take a ton of different medications and going to the doctor and making it fun? Simply add citrus fruits to your diet and add in a lot of exercise. This is really important as having a diet void of exercise can also back fire.
How many oranges should you consume in a day?
Thanks to the ease of using commercial orange juicers at home we can now consume large amounts of citrus fruit in a sitting without having to sit their and peel a bunch of oranges. If you drink 3 or 4 glasses of 8oz fresh squeezed juice this should be more than enough to get your body started on its way to lowering cholesterol and getting a head of the game. Much of the time people over do the consumption of citrus fruits but many times they don’t have enough.
Another great practice to incorporate is to have healthy fats from fish, avocados, and nuts. All though these food items are high in fat they are high in LDL which will lower bad cholesterol in the system and get your system all cleaned up and ready to go.
Daily Exercise routine for lower cholesterol
Everyday you are going to want to walk a good 60 minutes a day and make sure to do a brisk walk. Cardiovascular exercise is one of the peak things that will help you lower your cholesterol and make you on the way to a healthy life style without any problems. Those people who tend to not do any cardiovascular exercise have shown scientifically to be obese and have alot of health problems. So if you want to lower your cholesterol and have a healthy life it is best to start now and get going!