Heart health: Natural ways to help fight high cholesterol

High cholesterol can take a toll on your heart, but you do not have to give it that power. Simple natural methods and lifestyle changes allow you to lower cholesterol and take your health in your own two hands.

Diet

• Eat fewer high-fat, animal-derived foods, like red meat and whole-milk dairy products, which are high in cholesterol.  Additionally, fish, legumes and soy are excellent sources of protein.

• Avoid processed foods that contain highly saturated vegetable oils (coconut oil, palm and palm kernel oil). Even though these oils come from plant sources and don't contain any cholesterol, they stimulate your liver to manufacture cholesterol. Always be wary of foods that flaunt "low cholesterol" or "no cholesterol" on their labels; they can still contain saturated fat.

• Avoid trans fatty acids — also known as TFAs or trans fats. Found mainly in margarines and commercially baked goods, TFAs occur when any liquid vegetable oil is made solid or semi-solid by adding hydrogen. Like saturated fats, trans fats increase LDLs  (bad cholesterol) and reduce HDLs  (good cholesterol) . Tip: Remember to read labels and avoid products with the phrase "contains partially hydrogenated vegetable oil."

• Use olive and canola oils instead; they're good sources of monounsaturated fat, which is considerably healthier than saturated fat.

• Seek out foods that are low in fat and high in fibre, such as fruits, vegetables, whole grains.

• Drinking alcohol in moderation. A number of studies have shown that moderate alcohol consumption may boost HDLs. Men, however, should have no more than two drinks a day and women no more than one. Exceeding that amount can increase your health risks.

• Don't smoke and quit if you do.

Exercise

• Be sure to exercise regularly: burning at least 250 calories a day (the equivalent of 45 minutes of brisk walking or 25 minutes of jogging). This can raise your HDLs and significantly protect you against heart disease. For best results, combine aerobic activity with resistance training and strength training.

Reduce Stress

• Studies show that stress can boost lipid levels in the bloodstream. Therefore, find an activity or technique — such as yoga, meditation or tai chi  — to help you relax and manage your stress better.

Control Anger

• Anger may affect your cholesterol levels, according to a University of Maryland study of 103 healthy middle-aged women. Those prone to frequent angry outbursts had significantly poorer cholesterol profiles than their more even-tempered counterparts. Researchers speculate that poor anger control may be linked to the release of excess adrenaline and other hormones, which have been shown to affect blood lipid levels.

When it comes to fighting high cholesterol, an active lifestyle, healthy diet and a calm, relaxed mind can all help your heart function at an optimal rate.  Also, when it comes to maintaining good heart health, consider writing in a journal as another way to de-stress. Studies have shown that this activity may help you release painful emotions such as anger and sadness, and put these difficult feelings in perspective.