How Fast Can Hdl Change
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It might go against everything you thought you knew about cholesterol, but you actually need high-density lipoproteins, also known as HDL cholesterol. Having low HDL levels can put you at an increased risk for heart disease, and raising them can lower that risk. Certain dietary and lifestyle changes can help boost your HDL levels, but the rate at which that occurs varies from person to person.
Plant Sterols Can Lower Cholesterol Levels
Plant sterols are found naturally in plant foods including sunflower and canola seeds, vegetable oils and in nuts, legumes, cereals, fruit and vegetables. Some margarine and milks have concentrated plant sterols added to them. Margarines enriched with plant sterolslower LDL cholesterol in most people if the correct amount is eaten .
It Starts With A Healthy Lifestyle With Statins For Those Who Need Them
A healthy diet and regular physical activity are recommended for all age groups as the foundation to prevent cardiovascular disease and CVD risk factors such as high cholesterol.
However, once there is atherosclerotic cardiovascular disease , the new guidelines recommend that high-intensity statin therapy or maximally tolerated statin therapy should be used, in addition to lifestyle modification, to reduce low-density lipoprotein cholesterol . For example, this recommendation applies to patients with a history of prior cardiovascular events such as heart attacks, or of procedures such as stenting. The goal is to lower LDL-C levels by 50% or more.
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Myth: I Dont Need Statins Or Other Medicines For My Cholesterol I Can Manage My Cholesterol With Diet And Exercise
Fact: Although many people can achieve good cholesterol levels by making healthy food choices and getting enough physical activity, some people may also need medicines called statins to lower their cholesterol levels. Guidelinesexternal icon also suggest that other medicines in addition to statins may be needed to help control cholesterol.2
People who may need statins or other medicines to manage cholesterol levels include the following:
- People with familial hypercholesterolemia or people with very high levels of bad cholesterol. FH is a genetic condition that causes very high LDL cholesterol levels beginning at a young age. If left untreated, cholesterol levels will continue to get worse. This greatly raises the risk for heart disease, heart attack, and stroke at a young age.
- People with cardiovascular disease . People with CVD may already have narrowed arteries because of too much plaque. Medicines that lower cholesterol may help reduce the risk for heart attack or stroke.
- People with diabetes.Type 2 diabetes lowers HDL or good cholesterol levels and raises bad cholesterol levels. This combination raises your risk of heart disease and stroke.
Other groups of people may also need medicines to manage their cholesterol, including people who have a high risk for CVD. Always talk to your health care provider about the best ways to manage your cholesterol.
Increase Your Physical Activity
Physical activity increases levels of HDL cholesterol the good cholesterol that removes LDL cholesterol from the blood. Vigorous aerobic exercise is best.
If you havent been exercising much lately, gradually build up to the recommended amount of physical activity:
- People aged 18-64 years should do 30 to 60 minutes of moderate-intensity physical activity on most days of the week.
- People aged 65 years and over should aim for a total of 30 minutes of moderate physical activity on most days .
Moderate-intensity exercise is a level that increases your heart rate and breathing but allows you to keep talking. Vigorous intensity exercise makes your heart rate higher and makes you breathe more heavily.
Resistance training and muscle-toning exercises can increase HDL cholesterol. Aim to do this twice a week.
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What Are Unsaturated Fats
Unsaturated fats are considered the healthiest fats because they improve cholesterol, help reduce inflammation , and help decrease the overall risk of developing heart disease. The main source of unsaturated fats are plant-based foods. These fats are usually liquid at room temperature. There are two types of unsaturated fat: monounsaturated and polyunsaturated.
Monounsaturated fats are considered one of the healthiest sources of fat in the diet. These fats should make up most of your daily fat intake. Good sources of monounsaturated fats include:
- Olive, canola and peanut oils.
- Most nuts, nut oils and nut butters .
- Olives.
Good sources of Polyunsaturated Fats include:
- Safflower oil.
- Flax oil and flax seeds.
- Sunflower oil.
- Canola Oil.
Misconception: Using Margarine Instead Of Butter Will Help Lower Cholesterol
Butter is high in saturated fat and has some trans fat raising LDL cholesterol and contributing to atherosclerosis. But many hard margarines also have a high amount of saturated and trans fat.
The healthiest choice is a liquid or soft tub margarine. These are made with vegetable oils. They have less partially hydrogenated fat and saturated fat than solid spreads such as hard stick margarine and butter. Look for margarines that say 0 g trans fat on the Nutrition Facts label.
Switching from butter to soft margarine is a good step. But by itself, it probably wont reduce your cholesterol to healthy levels.
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You Forget About Fiber
There are 2 types: soluble, which dissolves in water, and insoluble, which doesnât. Both are good for your heart health, but soluble fiber in particular helps lower your LDL levels. Add it to your diet with a bowl of oatmeal in the morning or with oat bran, fruits, beans, lentils, or vegetables.
Does One Meal Matter
A single fatty meal wont put you at risk for heart disease. Nor is it likely to change your cholesterol levels or test results. But over time, a diet high in saturated fats and carbohydrates can greatly increase your risk.
Other risk factors include obesity, smoking and a lack of exercise, according to the Mayo Clinic. Genetics, older age and conditions like diabetes can also be risk factors.
The best way to manage your risk for high cholesterol and triglycerides â and reduce your risk of heart attack or stroke â is to follow a healthy diet, exercise regularly and to quit smoking.
Discuss your cholesterol with your doctor. In some cases, you may also be prescribed medication to help manage your risk.
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How To Lower Your Cholesterol
If youve been told that you have high cholesterol or you just want to prevent it what can you do?
There are several ways to manage it, including:
Medication: Depending on your overall cardiovascular disease risk, you might be treated with a cholesterol-lowering medication, such as a statin. The decision to use a statin is based on a womans overall risk for heart attack and stroke including all these factors and the LDL cholesterol value.
If you already have vascular disease or evidence of atherosclerosis, or if you are at high risk for cardiovascular disease, a statin for prevention is strongly recommended because this treats the plaque in the arteries, and lowers LDL cholesterol, Michos says.
Diet and lifestyle:Diet and lifestyle are very important to help maintain healthy cholesterol levels. Even for women who are recommended to take cholesterol-lowering medications, a healthy lifestyle helps these drugs work better, says Michos.
Heres how to maintain a lifestyle that promotes healthy cholesterol levels:
Add these to your shopping list:
- Fatty fish such as salmon, trout, mackerel, sardines and albacore tuna
- Nuts, including walnuts, pecans, almonds and hazelnuts
- Olive oil to drizzle lightly over your salads and vegetables
While nobody wants to have high cholesterol, there are plenty of ways to keep it in check. With regular checkups and attention to what you eat, its possible to manage your cholesterol and blood fats to keep your heart healthy, says Michos.
If Cholesterol Is Necessary Why Do We Have To Worry About How Much We Have
Having enough cholesterol to meet your needs is important. Having too much cholesterol can cause problems. If your cholesterol levels are high, the condition is called hypercholesterolemia. If your cholesterol levels are low, the condition is called hypocholesterolemia. It is not common to have cholesterol levels that are too low, but it can happen.
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/8here Is How To Lower Bad Cholesterol Level
High level of LDL cholesterol, also referred to as bad cholesterol is a common health concern. It is linked with serious health ailments like heart attack, stroke, high blood pressure and diabetes, which at times can turn fatal. This makes it vital to keep a track of the cholesterol level to evade life-threatening health issues.
Lifestyle Tips To Cut Cholesterol
Changing some of your lifestyle habits may also help to reduce your cholesterol and triglyceride levels. Suggestions include:
- Cease alcohol consumption or reduce your alcohol intake to no more than one or two drinks a day. Avoid binge drinking. This may help lower your triglyceride levels.
- Dont smoke. Smoking increases the ability of LDL cholesterol to get into artery cells and cause damage.
- Exercise regularly . Exercise increases HDL levels while reducing LDL and triglyceride levels in the body.
- Lose any excess body fat. Being overweight may contribute to raised blood triglyceride and LDL levels.
- Control your blood sugar levels if you have diabetes. High blood sugars are linked to an increased risk of atherosclerosis , heart attacks and strokes.
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Limit Bad Fats And Cholesterol
Research shows that there isn’t really a link between how much fat you eat and your risk of disease. The biggest influence on your risk is the type of fat you eat. Two unhealthy fats, including saturated and trans fats, increase the amount of cholesterol in your blood cholesterol and increase your risk of developing heart disease. However, two very different types of fat monounsaturated and polyunsaturated fats do just the opposite. In fact, research shows that cutting back on saturated fat and replacing it with mono and polyunsaturated fats can help lower the level of LDL cholesterol in your blood.
Misconception: With Medications No Lifestyle Changes Are Needed
Medications can help control cholesterol levels, but making diet and lifestyle changes are the best way to reduce heart disease and stroke risk. To lower your cholesterol, eat a heart-healthy diet and get at least 150 minutes of moderate- to vigorous-intensity aerobic exercise a week.
Its also important to take your medication exactly as your doctor has instructed.
Learn more about cholesterol medications.
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Treatments For High Cholesterol Levels
If your doctor determines that your cholesterol levels are borderline or too high, they may start you on a management plan to lower your levels. Ways to manage your cholesterol levels include:
Medication
Your doctor may prescribe cholesterol-lowering medication, like statins, if you are at an increased heart disease risk. Statins are used as a preventive measure because they treat plaque buildup in your arteries.
Diet and lifestyle
According to Erin Michos, M.D., quoted in Johns Hopkins Medicine, diet and lifestyle are very important to maintaining healthy cholesterol levels. Reducing the amount of saturated fats you eat and exercising for at least 30 minutes a day for five days a week can help you lose weight and reduce your cholesterol levels.
Limit smoking and alcohol intake
If you smoke and your cholesterol levels are high, you are at greater risk for artery buildup which can lead to a heart attack or stroke. If you are able to, you should consider a plan to give up smoking. Limiting your alcohol consumption can also help lower your triglycerides and total cholesterol levels.
Cholesterol Levels Rise Fall With Changing Seasons
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Contact: Beth Casteel, [email protected], 240-328-4549
SAN FRANCISCO Cholesterol levels seem to fluctuate significantly with the turning seasons, which may leave some people with borderline high cholesterol at greater cardiovascular risk during the winter months, according to research being presented at the American College of Cardiologys 62nd Annual Scientific Session.
While prior studies have shown that heart attacks and heart-related deaths increase during the winter months, researchers in Brazil were interested in finding out whether the prevalence of high cholesterol a well-known cardiovascular risk factor might follow a similar pattern.
People should be aware that their cholesterol and triglyceride levels vary significantly year-round, which in some cases, may lead to a misinterpretation of a persons actual cardiovascular risk, said Filipe Moura, MD, a PhD student at the State University of Campinas, Brazil and the studys lead investigator. This should especially concern those who are near the upper cholesterol limit as they may be at higher risk than expected. This is not to say these patients should have check-ups all the time, but we do have to keep a close eye on them and know seasonal variation may play a role.
The change in climate and behavior that follows each season can have an effect on lipid metabolism and possibly even heart health, Dr. Moura said. However, in order to make this link more research is needed.
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Normal Cholesterol Levels By Age
Cholesterol is a waxy, fat-like substance that plays many roles in the body, including synthesizing hormones and vitamin D. It also assists in the transporting of lipids. Cholesterol is found in the foods you eat, but it is also made by the liver.
We need some cholesterol to build healthy cells, but an accumulation of the bad kind can be problematic, increasing the risk of atherosclerosis. The recommended ranges for your cholesterol will depend on your age. Find out what cholesterol levels are, why age is a factor, and how to keep your levels within a healthy range.
Verywell / Jessica Olah
What Do Your Cholesterol Numbers Mean
Your numbers help your doctor know your risk of getting heart disease or having a heart attack or stroke. But it’s not just about your cholesterol. Your doctor uses your cholesterol levels plus other things to calculate your risk. These include:
- Your blood pressure.
For more information, see the topic Heart Attack and Stroke Risk Screening.
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Plant Stanols And Sterols
Sterols and stanols are plant compounds which have a similar size and shape to cholesterol. They work by blocking the absorption of cholesterol in the gut, so reducing the amount of cholesterol getting into the bloodstream, explains Garton.
Tiny amounts of sterols and stanols can be found in a range of plant-based foods but eating fortified foods like milk, yoghurt drinks and spreads can help you to eat enough.
Eating 1.5 to 2.4 g of plant sterol or stanols daily can reduce blood cholesterol by between 7 and 10% over the course of two to three weeks, says Garton. Its important to note that they need to be eaten on a regular basis and as part of a meal because they only work by mixing with the food you have eaten.
Misconception: Diet And Physical Activity Dictate Your Cholesterol Level
Diet and physical activity do affect overall blood cholesterol levels, but so do other factors.
Being overweight or obese tends to increase bad cholesterol and lower good cholesterol . Getting older also causes LDL cholesterol to rise. For some, heredity may play a role.
So, a heart-healthy diet and regular physical activity are important to everyone for maintaining cardiovascular health.
Understand the sources of cholesterol.
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What You Should Worry About
Should you actually worry about cholesterol in food? The greater danger for everyone is in foods that are high in trans fats.
Those often appear on food labels as hydrogenated oils or partially hydrogenated vegetable oil, he says. Those types of fats do tend to raise cholesterol and do tend to increase the risk of heart disease.
All in all, look for trans fat and saturated fat on labels at the grocery store. The American Heart Association recommends limiting dietary saturated fat intake and focusing more on eating fruits, veggies, whole grains, lean animal protein or plant protein sources.
You Eat A Lot Of Saturated Fat
This comes from beef, pork, lamb, and full-fat dairy like butter, cream, milk, cheese, and yogurt, as well as tropical oils like palm and coconut. All those things can raise your LDL, or âbadâ cholesterol. It can help to trim visible fat from meats and go with skim milk and low-fat yogurt. If your LDL is high, you shouldnât get more than 6% of your calories from saturated fat.
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Misconception: Cholesterol Isnt A Concern For Children
High cholesterol can be inherited. This is referred to as familial hypercholesterolemia.
Children who have this genetic disorder are at very high risk of heart disease. This problem is underdiagnosed and undertreated worldwide. Once identified, children with this condition may require aggressive treatment with medications.
Cholesterol testing could be considered for children and adolescents with elevated risk. That includes children or adolescents with:
- Family history of early cardiovascular disease
- Family history of total cholesterol of 240 mg/dL or above
- Obesity or other metabolic risk factors
Regardless of their risk, all children benefit from a healthy diet and lifestyle. Establishing healthy eating and physical activity habits early can reduce the risk of cardiovascular problems over time.
Evidence shows that the atherosclerotic process begins in childhood and progresses slowly into adulthood. Later in life, this often leads to coronary heart disease, the leading cause of death in the United States.
To reduce your childs risk, its important to:
- Discourage cigarette smoking.
- Identify and treat high blood pressure.
- Help your child maintain a healthy weight.
- Diagnose and treat diabetes.
- Encourage a healthy diet.
Children age 2 and older should eat a diet that emphasizes fruits, vegetables, fish, whole grains and limits sodium and sugar sweetened foods and drinks.