Lower Cholesterol And Triglycerides Without Medication

Treatment For High Cholesterol

Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.

• Move more. Regular physical activity is one of the best things you can do for your heart health. Increasing your physical activity from as little as 10 minutes a day to the Australian governments recommended 30 to 45 minutes a day, five or more days of the week, can help manage your cholesterol levels and reduce your risk of heart disease.
• Quitting smoking reduces the risk of heart disease and can help reduce cholesterol levels. The most effective way to stop smoking is with a combination of stop-smoking medicines and support from a service like Quitline . Speaking to your GP is also a great first step.
• Drinking alcohol doesnt have any health benefits. Alcohol contributes unnecessary kilojoules and is of low nutritional value. Alcohol is not a necessary or recommended part of a heart-healthy eating pattern. If you do drink, to reduce your risk of alcohol-related harm, healthy women and men should drink no more than 10 standard drinks a week and no more than four standard drinks on any one day.
• You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.

What Diet Is Best For Lowering Cholesterol

Studies have found that plant-based diets lower cholesterol levels more effectively than other diets. In 2017, researchers reviewed 49 studies that compared plant-based diets with omnivorous diets to test their effects on cholesterol. Plant-based diets lowered total cholesterol, LDL, and HDL levels when compared to omnivorous diets. Low-fat, plant-based regimens typically reduce LDL levels by about 15 to 30 percent.

Some recommendations for lowering cholesterol still include consuming chicken and fish. However, a number of studies have shown that heart disease patients who continue to eat these foods still tend to get worse over time. Those who adopt a low-fat, plant-based diet, get daily exercise, avoid tobacco, and manage stress have the best chance of reversing heart disease.

How Your Healthcare Provider Can Help

Your healthcare provider can help you get your triglyceride levels under control by ruling out possible causes like medications, thyroid issues, unmanaged diabetes and liver or kidney disease. They can then formulate an effective management plan with you. This might include medication and lifestyle changes like losing weight and eating smaller portions.

As mentioned before, a healthy, fiber-rich diet can help in the matter. Exercising regularly can also play a huge part in managing triglyceride levels. By cleaning up your existing routine, you could see changes in your triglyceride levels within a few months.

This article was adapted from Cleveland Clinic Heart Advisor.

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When Supplements Make Sense

Not everyone with an elevated cholesterol level needs to take a statin. There are ways to achieve moderate lowering of cholesterol levels without using such drugs.

If you are basically healthy, and a formal assessment of your cardiovascular risk places you in a low-risk groupor at least shows that your risk is not high enough to warrant statin therapythen non-prescription cholesterol lowering makes good sense.

Lets review some of the commonly used non-prescription means of lowering cholesterol.

Prepare Your Food A Little Differently

Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:

• Consider trimming fat and removing the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
• Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can add extra fat.

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What Causes High Cholesterol

Some causes of high cholesterol include:

• High intake of foods containing unhealthy fats such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products .
• Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol. Foods containing healthy fats include avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.
• Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
• Low levels of physical activity and exercise.
• Being overweight or obese and having too much body fat around your middle.
• Smoking can lead to high cholesterol levels.
• Genetics your family history may affect your cholesterol level. In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age . This type of pattern can be caused by genetics, including a genetic condition called familial hypercholesterolaemia. Its best to speak to your doctor as soon as possible if you think you might be affected.

Can You Lower Cholesterol Without Medication

4 Minute Read

If youre having a cholesterol test soon, you might wonder what to expect when you get your results. If theyre high, will this mean a lifetime of medicine? Are there other kinds of treatments?

You might be surprised to learn that some people can lower cholesterol without medication. It depends on your risk factors for heart disease, and what your doctor thinks is best for you.

Learn more about what your numbers mean and what options you might have for keeping your cholesterol in a healthy range, including the best foods to eat to maintain a heart-healthy diet.

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Lower Your Ldl Cholesterol And Triglycerides

High blood LDL cholesterol and triglyceride levels are the main risk factors associated with heart disease, which is still the most common cause of death in Britain and the United States. But you dont need to resort to dangerous drugs to lower your levels, as some simple diet and lifestyle changes can do the job even more effectively. So in this article Ill explain how you can lower your LDL cholesterol and triglycerides without drugs, and so reduce your risk of heart disease dramatically.

What Is The Ideal Cholesterol Level

The ideal blood cholesterol level is below 150 milligrams per deciliter , based on the results of the Framingham Heart Study and other research. At that level, heart disease is very unlikely. Unfortunately, nearly 107 million Americans have cholesterol levels that are greater than 200 mg/dL, which is dangerously close to 225 mg/dLthe average cholesterol level of coronary artery disease victims.

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How To Lower Triglycerides And Cholesterol Naturally

Your genes, diet, and lifestyle all affect your triglyceride and cholesterol levels. Some people naturally produce more triglycerides and cholesterol than others. This is based on their genetics and family history. Still, these levels are just part of your overall lipid levels, and lifestyle changes are one of the best ways to keep your numbers within a healthy range.

Try Vitamins And Supplements That Can Lower Your Cholesterol

Remember that pills should be a supplement to, not a substitute for, a good diet. If youre trying to lower your cholesterol, ask your doctor about the following options.

• Psyllium: This bulk-forming fiber laxative, which is sold over the counter , finds cholesterol and eliminates it from your body. Two grams a day can lower your cholesterol.
• Red yeast rice: Taking 1,200 milligrams twice a day may lower your cholesterol, but its critical that you talk to your doctor before taking it. Youll need to have your liver function monitored, Dr. Cho notes.
• Phytosterols: Phytosterol is similar to your bodys natural cholesterol and can block cholesterol from being absorbed into your body. Dr. Cho says two grams of phytosterol a day can lower your cholesterol by 10% and your LDL by 14%.

You may hear about garlic and grapeseed and other ways to lower your cholesterol, Dr. Cho says. But these ingredients wont impact your cholesterol, so save your money for something good like sneakers so you can go exercise!

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Supplements And Medications To Lower Triglycerides

âFish oil, in doses of 3.5 grams of omega-3 fatty acids per day, can effectively lower triglycerides. Lower doses are ineffective,â explains says Scott Shurmur, MD, cardiologist and professor of medicine at Texas Tech University Health Science Center School of Medicine in Lubbock. When prescription medication is needed, lowering triglycerides usually starts with medication that lowers LDL cholesterol levels many of the same medications used to lower cholesterol will also lower triglycerides.

Statins are usually effective and well tolerated, and are the most commonly prescribed drugs to lower cholesterol. Examples include Lipitor , Crestor , Zocor , Lescol , Pravachol , and Mevacor . Severe side effects that last are rare, but side effects may include forgetfulness, abdominal pain, constipation, and muscle aches. You shouldnât take one of these medications if you are pregnant or have active liver disease. Statins may interact with other drugs, including antibiotics and antivirals, so be sure to discuss all your medications with your doctor.

Fibrates like Tricor are used specifically to lower triglyceride levels. Side effects include stomach upset, gallstones, and muscle aches. You should not take fibrates if you have kidney disease or severe liver disease.

Some diabetes medications, Actos , for example, will also lower triglycerides, says Shurmur. However, this drug may cause or worsen congestive heart failure, warns the FDA.

What Other Lifestyle Changes Help Lower Triglycerides

Lifestyle strategies are a way to lower triglycerides naturally.

Weight loss has a positive effect on triglycerides. For every 5% to 10% weight reduction, triglycerides may be lowered by 20%. Another way to look at this: For every kilogram lost, triglycerides may be reduced by 2%.

Increasing physical activity lowers triglycerides.

• Aerobic activity of any kind, especially when done after a meal, uses up triglycerides that are in the blood ready to be used as fuel. This not only lowers triglycerides but also helps with abdominal obesity.
• Exercise is most effective for lowering triglycerides when they are very elevated. If triglycerides are optimal , exercise will not further lower the level.

All together, intensive lifestyle strategies can reduce triglycerides by 50% or more over a year. Lifestyle strategies can enable people to effectively reduce triglycerides without medicine or drugs, plus there are many other positive effects on other aspects of health and well-being. This is the recommended approach of the American Heart Association for anyone with triglycerides greater than optimal .

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Their Study Rocked The Natural Health World

This trial led by Dr. Vincenzo Mollace, Professor of Cardiology at the Magna Graecia University gave participants 500 mg of Bergamonte®, a patented form of bergamot extract daily which produced astounding changes in just 30 days:*

• Total cholesterol fell 21%
• Good HDL cholesterol jumped 22%
• Blood sugar levels dropped by 18%

In addition, it lowered dangerous triglycerides by a whopping 29%

How Often Should I Have My Cholesterol Tested

Adults should have their blood lipids measured every 5 years, starting at 45 years. Aboriginal and Torres Strait Islander people should start lipid blood tests at 35, because on average heart and blood vessel disease such as heart attacks and stroke happen 10 to 20 years earlier in Indigenous people.

All Australians in these age groups are eligible for a regular 20-minute heart health check with their doctor. This checks your blood pressure, cholesterol and blood sugar levels. Your doctor can then assess your risk of having a heart attack or stroke in the next 5 years.

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Risks And Side Effects

Although most people benefit from statins, these drugs can have side effects. The most serious side effects occur in people who are taking other medications or who have an underlying health condition. Many side effects go away as your body adapts to the medication.

The most common side effect of statins is muscle and joint aches and pains. The medication can also cause nausea and vomiting.

More serious side effects include liver and kidney damage, an increase in blood sugar, and neurological side effects. In some people, statins can cause a breakdown in muscle cells and lead to permanent muscle damage.

And Limit Unhealthy Ones

Namely, trans fats or partially hydrogenated oils, which sometimes show up in baked goods, snack foods, fried foods, refrigerated dough , nondairy creamers, and margarines.

Eating these harmful fats can send your triglycerides up in just a few short weeks, not to mention raise your LDL cholesterol and lower your HDL cholesterol.

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Why Try To Reduce Cholesterol Without Medication

You might not want to take medication to bring your cholesterol down for several reasons.

Statins are a type of medication used to manage high cholesterol. The side effects of statins may be seen by some as worse than the risks of having high cholesterol. These side effects can include:

, you should get your cholesterol levels checked:

• every 5 years after you turn age 20
• more often if you have a family history of high cholesterol or cardiovascular conditions

Healthy Eating Tips To Lower Cholesterol

As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:

• The Heart Foundation recommends that people follow a heart-healthy eating pattern, which is built on eating mostly plant-based foods. Eating more plant-based foods like vegetables, legumes, fruit, wholegrains, nuts and seeds is good for heart health.
• Include legumes , beans in at least two meals a week. Check food labels and choose the lowest sodium products.
• Beans make a great alternative to meat in tacos, or snack on hummus with vegetable sticks. You can also add legumes to soups, pasta sauces, curries and stews.
• Use tofu or lentils instead of meat in stir fries or curries.

Choose wholegrain breads, cereals, pasta, rice and noodles.

Snack on plain, unsalted nuts and fresh fruit .

Use avocado, nut butters, tahini or spreads made from healthy unsaturated fats instead of those made with saturated fat .

Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.

For people at high risk of heart disease, the Heart Foundation recommends people eat 2-3 grams of plant sterol-enriched foods every day .

Enjoy fish two to three times a week .

Most people dont need to limit the number of eggs they eat each week. However, a maximum of seven eggs each week is recommended for people with high cholesterol, type 2 diabetes and heart disease. Select lean meat and limit unprocessed red meat to less than 350g per week.

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Know The Dangers Of Trans Fats

Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.

Exercise On Most Days

Engaging in moderate exercise can help raise your HDL cholesterol while boosting your overall cardiovascular health. If youre fairly sedentary now, start with small amounts, working your way up to 30 minutes of exercise five times each week. If you prefer more vigorous aerobic exercise, 20 minutes three times a week will suffice.

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Eat Less To Lose Weight

High triglycerides come from regularly eating more calories than your body burns, so eating less overall is one of the best ways to start reining them in.

How much less, exactly? You may want to cut back by 500 to 1,000 calories a day, depending on how many calories youre consuming. Thats enough to help you lose weight, which is key.

Dropping 5 to 10 percent of your body weight is enough to reduce your triglycerides significantly. But definitely get the OK from your doctor before making any major changes to your diet.

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How Can I Lower My Cholesterol By Making Lifestyle Changes

You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if that’s what your doctor advises. Some people will only need to improve their lifestyle and diet to get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as well.

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What Are Ldl Hdl And Triglycerides

LDL cholesterol is the “bad” cholesterol that is associated with atherosclerosis . Triglycerides are derived from excess calories that are not used up for energy, particularly those from sugar and refined carbohydrates and in fact having high triglycerides is an even greater risk factor for heart disease than high LDL cholesterol is.

HDL is the “good” cholesterol that transports excess LDL cholesterol to the liver, where it is excreted in the bile. So ideally you want to keep your LDL and triglycerides fairly low, and your HDL high.

Actually, there are two main types of LDL cholesterol too. There is the small dense LDL, which is the one that does the damage, and there is also the large fluffy LDL, which is fairly benign. So if you have a relatively low LDL level, and most of what you have is the large fluffy type, you will have a particularly low risk of heart disease.

Most adults in the western world have raised LDL and triglycerides, and most people who die from a heart attack have particularly raised levels. And chances are, if you need to lower one, you will need to lower the other as well. Fortunately, however, what works for one will usually work for the other with just a few minor differences.

The orthodox treatment for raised LDL and triglycerides is to take cholesterol lowering drugs such as statins. And although these are effective at lowering levels of both, they can also have some very unpleasant side effects, which may include severe liver damage.