Lower Your Numbers Naturally

Making small adjustments to your diet with simple food replacements can offer big rewards when it comes to your health. See what you can do to bring down your cholesterol, blood pressure and blood-sugar levels without medicine. Click here for the 5 lifesaving numbers you need to know.

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Lower Your Cholesterol  
High cholesterol is a major risk factor for cardiovascular disease. Your HDL, the healthy cholesterol, needs to be 50 or better; your LDL, the unhealthy cholesterol, should be under 100. If your numbers do not fall in this range, discuss strategies for lowering your LDL and increasing your HDL with a health-care professional. Eliminate these 3 cholesterol culprits from your diet to see your numbers improve.

The Culprit: Butter

Food Substitution: Banana Puree

Banana puree can step in for butter during baking. Butter packs 30 mg of cholesterol per teaspoon. Banana puree has 0 mg of cholesterol.

The Culprit: Ice Cream

Food Substitution: Frozen Greek Yogurt

One half-cup serving of ice cream weighs in at 90 mg of cholesterol. Try frozen 2% greek yogurt instead. You’ll still get the rich, creamy texture you’re craving and consume only 10 mg of cholesterol by choosing this healthy alternative.


The Culprit: Mayonnaise

Food Substitution: Avocado Slices

This common culprit can find its way into many of your favorite foods – but at 5 mg of cholesterol, consider a healthier alternative: avocado slices. Try them on your favorite sandwich – all for 0 mg of cholesterol.