Ways On How To Lower Cholesterol Naturally And Quickly
There is no doubt that our body system needs some amount of cholesterol to function adequately. However, this does not give you the license to take a bite of every food that comes your way. You should try as much as possible to avoid foods that are high in trans fat. These foods are bad news for your body as they raise your bad cholesterol. You might be right if you are thinking they make food taste good. However, they are a danger to your heart.
In addition to avoiding trans fat, you should also incorporate the following effective home remedies on how to lower cholesterol naturally, into your daily routine
Foods Rich In Unsaturated Fats
Cutting down on saturated fat and replace some of it with unsaturated fats is great way to lower your cholesterol. Foods which contain unsaturated fats include:
- vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
- avocado, nuts and seeds
- fat spreads made from vegetable oils, such as sunflower and olive oil
- oily fish
Oily fish are a good source of healthy unsaturated fats, specifically a type called omega-3 fats. Aim to eat two portions of fish per week, at least one of which should be oily. A portion is 140g, but you could have two or three smaller portions throughout the week. Tinned, frozen or fresh all count e.g. salmon, sardines, pilchards, trout, herring and mackerel.
Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat.
Replace Saturated And Trans Fats With Unsaturated Fats
Not all fats are bad. Once you limit your intake of saturated and trans fat, the next step is to eat foods that are considered heart-healthy, which includes foods that contain unsaturated fats.
There are two kinds of unsaturated fats: monounsaturated fats and polyunsaturated fats. And when eaten in moderation, they both can help improve your cholesterol levels, especially when used in place of saturated and trans fats.
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Eat More Plant Sources Of Protein
Excellent plant proteins include beans all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.
Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.
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Understanding & Overcoming The Risk Factors
There are many different risk factors associated with having a first heart attack, especially a first heart attack at a relatively young age.
Having high blood pressure and diabetes is one of them. Prolonged stress levels certainly contribute as well.
Smoking is one of the worst habits that anyone can have, and it is certainly a strong factor. People who don’t consume fruits and vegetables every day are also at a higher risk of having a heart attack.
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Having too much LDL cholesterol is one of the most important factors.Of course, a lack of daily exercise is one of the most critical predictors of whether or not a person is going to have a heart attack.
Since exercise lowers a person’s risk of diabetes, cancer, heart attacks, high blood pressure, high cholesterol, and stress, it is safe to assume that exercise is truly one of the most important factors in whether or not a person is going to have a heart attack.
Having the right health and wellness routine seems to mean having the right exercise routine, especially when it comes to managing cholesterol levels.
Tactics To Reduce Cholesterol Quickly
For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.
Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.
Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.
Thats what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1
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Q& a If Cholesterol Is So Bad Why Do We Have It
Why do we need cholesterol if it can be so bad for our bodies?
Cholesterol is a fatty substance produced by the liver and used to build cell walls, create a protective glove around nerves and to make other chemicals such as hormones.
Cholesterol gets round our bodies by combining with protein to form a protective coating around tiny balls of fat absorbed from our diet termed lipoproteins. The purpose of this coating is to hold fat together, so we dont have oil slicks of fat in our bloodstream.
The two lipoproteins usually measured are low-density lipoprotein and high-density lipoprotein . LDL is like a juggernaut big clumps of fat and protein that trundle along the arteries and can only be cleared from our system by the liver. As it travels, fat can break away and enter the artery walls, becoming embedded. This build-up called atherosclerosis causes artery walls to narrow so blood cannot get through, resulting in blood clots that can trigger a heart attack or stroke.
HDL is known as good cholesterol. It is much smaller in size and hoovers up fat deposits from the artery wall as it moves around the body. This is why its important to know how much LDL and HDL are in your blood, as the ratio between these two types of fat is what really matters when it comes to risk.
What causes levels to rise?
How is cholesterol measured?
How often do I need to get a test?
Does a high reading mean Im going to have a heart attack?
Will I need to take statins?
When A Doctor Will Recommend Medication
“For some patients who don’t respond well to lifestyle changes, it is necessary to take medication,” says Massachi. This may include those with a family history of high cholesterol, and those who also have cardiovascular diseases or type 2 diabetes.
In these cases, Massachi says taking cholesterol medication can lower your cholesterol levels, and also help manage other pre-existing conditions. You should talk with your doctor if you think this might be the right option for you.
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How Can I Reduce My Ldl And Total Cholesterol Levels
Eating a low-fat, heart-healthy diet is a good start. Try not to eat fatty cuts of beef and pork. Eat more chicken, turkey and fish. Drink fatfree milk instead of whole milk. Avoid other high-fat dairy foods like cheese, butter and ice cream. Avoid fried foods. Eat lots of fresh fruits and vegetables.
Can Garlic Reduce High Cholesterol Levels
Garlic can be effective in reducing elevated total serum cholesterol. Total cholesterol levels greater than 200 mg/dL are considered elevated.
In fact, according to studies, garlic intake can reduce total serum cholesterol by 17 mg/dL! Most noteworthy, garlic can reduce LDL-cholesterol by 9 mg/dL, while slightly increasing HDL-cholesterol levels.
LDL-cholesterol is the bad, while HDL-cholesterol is the good cholesterol. High levels of HDL cholesterol can lower the risk of heart disease and stroke.
Actually, scientists have found that an 8% reduction in cholesterol levels reduces the risk of coronary events by 38%! Hence, eating garlic regularly could protect your heart.
Elevated homocysteine is another key risk factor for the heart as well.
Additionally, garlic protects the heart, as it can help reduce high blood pressure! Hypertension is also one of the major risk factors of cardiovascular disease.
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Eat Fewer Refined Grains Such As White Flour
Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.
Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.
In Harvard Universitys Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2
When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?
The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.
Sneaky Causes Of High Cholesterol
If youre doing all you can to lower your cholesterol, but your numbers are still high, know that youre not alone. Here are some of the most common reasons.
1. You have a genetic risk of high cholesterol. If youre someone who has a relatively healthy lifestyle and your cholesterol levels are high if you have an LDL greater than 160 you probably have some genetic component that leads to high cholesterol, says Raj Khandwalla, MD, cardiologist and director of digital therapeutics at Smidt Heart Institute at Cedars-Sinai in Los Angeles. Familial hypercholesterolemia is an inherited condition that leads to cholesterol accumulating in the bloodstream, according to the FH Foundation.
Once you receive a diagnosis of high cholesterol, your doctor may prescribe a statin, a type of medication that blocks a substance your body uses to make cholesterol. Statins help lower LDL cholesterol, which reduces the risk of stroke or death from a heart attack, Dr. Khandwalla says.
2. Youre following a trendy diet. Khandwalla emphasizes that people who have high cholesterol should avoid the keto diet, a high-fat, low-carbohydrate diet touted for weight loss. The most effective diets to lower cholesterol are a plant-based diet or vegan diet in which you decrease your dietary intake of cholesterol, says Khandwalla. If you still want to include meat in your diet, stick to lean proteins, such as chicken, turkey, and fish.
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Cholesterol Myths And Facts
Cholesterol can be confusing! Learn answers to common questions about blood cholesterol.
What do your cholesterol numbers mean? Can the foods you eat change your cholesterol levels?
Learn the difference between cholesterol myth and fact. Then commit to getting your cholesterol checked this year so you know your numbers and your risk for heart disease and stroke.
Commit to getting your cholesterol checked this year so you know your numbers and your risk for heart disease and stroke.
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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How Quickly Can You Improve Your Cholesterol Levels
Your cholesterol levels are directly tied to your heart health, so its important to make sure theyre in a healthy range. If theyre not, youll need to work on raising your good cholesterol levels and lowering your bad ones . Medications can also improve your levels, but its best to make healthy changes that will improve your overall health and wellness.
Some of the best ways to lower your LDL levels are by:
- Eating heart-healthy foods and foods rich in omega-3 fatty acids
- Reducing your intake of saturated fats and trans fats
- Exercising most days of the week
- Quitting smoking if you smoke
- Losing weight
- Drinking alcohol in moderation
There are many factors that contribute to having high cholesterol levels, and your diet is a major one. However, genetics play a role too. If your levels are still high with a better diet and more exercise, your doctor may recommend medication to keep your levels in check.
How Long Does it Take to Improve Cholesterol Levels?
One of the great things about making healthy lifestyle changes is that you can see improvements fairly quickly. Most people see their levels improve within three to six months. Research shows that it takes longer for women, so dont be hard on yourself if your levels havent gone down as much as you want. Each body is different.
How Often Should I Check My Cholesterol?
How Much Garlic Should I Eat A Day
Moreover, garlic is well-tolerable by most people. Its unlikely to cause any side effects. Its much safer than conventional cholesterol-lowering medications. Hence, people with slightly elevated cholesterol could start eating garlic regularly.
There isnt a standard recommended daily dose for garlic, though. In studies, researchers used daily dosages of 0.3-20g.
Thus, a tsp of garlic powder a day, as part of a healthy, well-balanced, low-in-saturated-fats diet, seems to be a pretty beneficial dose. Its about 3 grams.
This dose of garlic is good for weight loss as well.
In any case, you should start consuming low amounts of garlic, steadily increasing them. High amounts of garlic may cause heartburn or stomach disturbances to people with a sensitive stomach. Also, people who take blood thinners should consult their physician before consuming garlic. It may increase the risk of bleeding.
Last, you should consume garlic for 2-3 months, in order, to help you lower elevated cholesterol.
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Limit Your Alcohol Intake
Alcohol can increase your levels of triglycerides. Along with LDL cholesterol, high levels of triglycerides raise your risk of heart disease.
Excess alcohol consumption also increases blood pressure and can lead to obesity both additional risk factors for heart disease.
To reduce the risk of heart disease and other risks from alcohol, limit your intake to no more than 10 standard drinks per week and no more than 4 drinks per day.
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 Does The Term Total Cholesterol Mean
The term total cholesterol refers to the total amount of the different kinds of cholesterol in your blood. One kind of cholesterol is the LDL cholesterol. Another kind is the HDL cholesterol. LDL stands for low-density lipoprotein. LDL is the bad cholesterol. HDL stands for high-density lipoprotein. HDL is the good cholesterol.
Eating Well + Exercise
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.
All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
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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.