Ways To Lower Cholesterol
Check your own cholesterol level and if it’s high, ask to have your kids’ levels checked.
Here are 5 ways to help keep your family’s cholesterol in control:
It’s important to make healthy living a family effort. The steps you take to improve your family’s lifestyle will have a positive effect on your family’s health now and far into the future.
Can Eating Change A Cholesterol Test
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Cholesterol testing is recommended every five years for people over the age of 20, MayoClinic.com explains. Eating in the hours before a cholesterol test may interfere with the results, but it may not make a significant difference. Before taking a cholesterol test, talk to a doctor to discuss any steps needed to prepare.
What Do The Results Mean
Cholesterol is usually measured in milligrams of cholesterol per deciliter of blood. The information below shows how the different types of cholesterol measurements are categorized.
| Total Cholesterol Level |
|---|
| Less than 40 mg/dL | A major risk factor for heart disease |
A healthy cholesterol range for you may depend on your age, family history, lifestyle, and other risk factors. In general, low LDL levels and high HDL cholesterol levels are good for heart health. High levels of triglycerides may also put you at risk for heart disease.
The LDL on your results may say “calculated” which means it includes a calculation of total cholesterol, HDL, and triglycerides. Your LDL level may also be measured “directly,” without using other measurements. Regardless, you want your LDL number to be low.
Learn more about laboratory tests, reference ranges, and understanding results.
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Bottom Line: Fatty Meals And Your Heart
Yes, statin drugs may help speed repairs to damaged arteries, but it is becoming increasingly clear that relying on drugs alone is likely to produce disappointing results, notes Gomer. For many people, drugs plus diet are necessary.
What has been scientifically documented to heal arteries and reverse atherosclerosis are lifestyle changes involving regular exercise and a diet like Pritikin that is full of whole plant foods naturally low in fat and naturally nutrient-rich.
Like a good contractor for the remodeling of your house, a healthy lifestyle takes care of all the variables needed to refurbish your arteries. ;Your arteries get the complete makeover they so desperately need.
How Long Does It Take Cholesterol To Go Down
People who need to use medications such as statins to lower their cholesterol should see their cholesterol levels fall quickly.
These medications may work in a matter of weeks, and they generally work to a larger degree than lifestyle changes.
However, because diet affects the levels of cholesterol in the body, doctors commonly recommend that people make changes to their diet and lifestyle in addition to taking medications.
Making simple changes to the diet and lifestyle can help reduce cholesterol.
These changes vary depending on how strictly a person adheres to their diet, as well as other factors, such as exercise and weight loss.
Some dietary changes may cause minor reductions in cholesterol in as little as
Dietary and lifestyle changes and medications can all help lower blood cholesterol levels.
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Replace Some Saturated Fats With Monounsaturated Fats
In the largest and highest quality studies, saturated fat is not linked to increased heart attacks or death from heart disease .
However if you have problems with cholesterol, then it is a good idea to try to replace some of the saturated fats you are eating with monounsaturated fats.
This simple modification may help to bring your levels down.
Cook with olive oil instead of butter and coconut oil. Eat more nuts and avocados. These foods are all loaded with monounsaturated fats.
If this alone doesnt work, then you may even want to start replacing some of the fatty meat you are eating with leaner meat.
I cant emphasize olive oil enough quality extra virgin olive oil has many other benefits for heart health that go way beyond cholesterol levels.
It protects the LDL particles from oxidation, reduces inflammation, improves the function of the endothelium and may even lower blood pressure .
It is definitely a superfood for the heart and I think anyone at risk of heart disease should be using olive oil, no matter whether their cholesterol is high or not.
It is also important to eat fatty fish that is high in Omega-3 fatty acids, at least once per week. If you cant or wont eat fish, supplement with fish oil instead.
Bottom Line:
Monounsaturated fats, like those found in olive oil, avocados and nuts, may have cholesterol lowering effects compared to saturated fats.
Will Eating Or Fasting Affect The Results
According to the American Heart Association , in the past, healthcare professionals have recommended that people fast for 912 hours before having a cholesterol test.
The United Kingdoms National Health Service explains that there are two ways to measure someones cholesterol.
One method is a finger prick test. In this, a person pricks their finger and places a drop of blood on a strip of paper. This strip of paper then goes into a machine that checks the cholesterol levels within minutes.
Another method involves taking blood from the arm. In this, a healthcare professional will draw blood from the arm and send the sample to a laboratory for the results. This method may require a person to fast.
However, a paper in the Journal of the American College of Cardiology suggests that for people aged 20 years and older who are not taking cholesterol lowering medications, there seems to be little difference between fasting blood tests and non-fasting blood tests in terms of their accuracy and ability to estimate cardiovascular risk.
The foods that people eat can affect the level of triglycerides in their blood. Triglycerides are a type of fat in the blood. According to the paper above, a fasting blood test may be necessary when the results of a non-fasting blood test indicate a triglyceride level of 400 milligrams per deciliter or higher.
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Whats Behind The New Recommendation
This change has been coming for some time. It is driven by data from a dozen-plus studies that include more than 300,000 people whose cholesterol and other lipids were measured when they hadnt fasted. Their levels predicted cardiovascular risk, as well as, or possibly better than, fasting lipid levels.
What Is A Healthy Blood Cholesterol Level
For people who have plaque in their arteries or who have other factors that put them at risk for cardiovascular disease, doctors recommend an ideal LDL level well below 70 mg/dl. For those without risk factors who have an LDL level at or above 190 mg/dl, the recommendation is to get this level down to below 100 mg/dl. People age 40 to 75 who are living with diabetes and whose LDL is at 70 or above may need medication.
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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.
Cholesterol Levels Rise After A 24
Is Increase Due to Breakdown of Lipid Stores?
A 24-hour fast consisting only of water causes an acute increase in total serum cholesterol by raising both LDL cholesterol and HDL cholesterol, according to findings presented at the 2011 American College of Cardiology meeting in New Orleans. The data were collected from tertiary outcomes of the 2010 FEELGOOD Trial, which examined the effect of fasting on physical changes related to cardiovascular disease.
Data from previous studies suggest that caloric restriction reduces coronary heart disease risk factors, such as cholesterol levels, blood pressure, glucose, and obesity. The purpose of the study was to assess how fasting on water for a period of 24 hours might affect these risk factors.
We wanted to find out if there were any acute changes during a 24-hour fast that could lead to long term effects that could have health benefits, said Benjamin Horne, Director of Cardiovascular and Genetic Epidemiology at the Intermountain Medical Center in Murray, Utah.
The mean baseline value for total serum cholesterol level in the group was 190.7 mg/dL. After fasting, it rose by 9.5 mg/dL. After eating, it fell by 4.8 . Baseline LDL was 103.8, rose by 23.1, fell by 10.3, respectively . HDL was 55.9, rose by 3.7, fell by 1.0 . Triglycerides were 134.2, fell 52.4, rose 11.2 . Weight was 81.3 kilograms, fell 1.5, rose 0.5 . Glucose was 83.3 mg/dL, fell 8.0, rose 5.9 .
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An End To The Dreaded Overnight Fast
Guidelines for lipid panels have evolved over the past decade, supported by evidence from studies involving hundreds of thousands of people. Most recommendations now support non-fasting cholesterol tests for routine testing.
Some fasting lipids tests will remain necessary, especially in people with very high triglycerides. And some people will still need to fast for blood sugar levels, although an alternative test for diabetes has replaced much of this testing. But for most, including those having routine cholesterol tests to weigh cardiovascular risk and for those taking drug therapy, this news is good news.
So ask your doctor if you really need to skip breakfast before your next blood draw. Traditions die hard, but both science and convenience may ultimately steer this one to its end. This is one change doctors and patients should celebrate together.
Excessive Drinking Worsens Cholesterol Levels
After a long day, you may want to wine down with a glass, but have too much to drink can backfire with more than a hangover. “Alcohol can increase HDL levels if consumed in moderation. Alcohol tends to increase serum triglyceride levels that’s not good,” Deborah Murray, MS, professor at Ohio University’s College of Health Sciences and Professions tells Health Digest. Indeed, a 2013 review in Current Opinion in Lipidology describes the effects of alcohol as a J-shaped curve where the low amounts of alcohol can lower fats called triglycerides. In contrast, a high intake of alcohol is linked to higher triglyceride levels and an increased risk of cardiovascular disease, alcoholic fatty liver disease, and pancreatitis development.
Ordering a sugary drink can make it harder to toast to good health. “Watch consumption of alcohol such as margaritas and strawberry daiquiris that contain added fat and sodium,” Murray tells Health Digest. According to Healthline, high sugar levels found in cocktails increase triglyceride levels.
Fortunately, whiskey, vodka, and gin are good alternatives for someone who wants a cholesterol-free drink. Healthline also says that wine has resveratrol, which is good for heart health and can increase HDL levels just be careful of that potential wine-induced headache.
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Nonfasting Levels Might Be Better
After you eat, your digestive system converts some of the carbohydrates and fats into triglycerides. Their level in the bloodstream rises, then gradually falls. If the triglyceride level rises too much, its a signal that the body has trouble metabolizing food. Think of eating as a stress test for metabolism. Thats something you cant see if youve been fasting.
The Basics: What Is Cholesterol
Cholesterol is a waxy substance that is essential for the life of all animals, including humans.2 Cholesterol is found in virtually every cell of your body and is necessary for many bodily functions, including:
- Cell integrity: As an integral part of every cell membrane in the body, cholesterol is required for maintaining cell structure and fluidity.
- Hormone synthesis: Cholesterol is needed to make steroid hormones such as estrogen, testosterone, cortisol, and other related hormones, such as vitamin D3.
- Creation of bile acids: Your liver converts cholesterol into bile acids, which help you absorb fats and the essential fat-soluble vitamins A, D, E and K.
- Myelin formation: The myelin sheath that surrounds and protects nerve cells contains plenty of cholesterol.3
;Your body makes most of the cholesterol that is found in your bloodstream. Its primarily produced in the liver.
Dietary cholesterol found in animal foods like eggs, shellfish, cheese, and organ meat makes up a smaller portion of your blood cholesterol pool.
Unlike fat, which contains nine calories per gram, cholesterol has no calories. Because its present in foods in very small amounts, its measured in milligrams instead of grams. Most fatty meats and whole-milk dairy products contain just a little cholesterol, whereas some shellfish and organ meats are high in cholesterol, yet low in fat.
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Does A Person Need To Do Anything Else To Prepare For A Cholesterol Test
Before a person has their cholesterol test, they should inform a healthcare professional about their family history of heart health and any symptoms or medical conditions they are currently experiencing.
The person should also let the healthcare professional know about any medications, vitamins, herbal remedies, or supplements that they are taking.
If the person is taking any medications that may affect their cholesterol levels, the healthcare professional may ask them to stop taking them for a period of time before their test.
The person should only stop taking their medication if the healthcare professional asks them to and while under medical supervision.
A cholesterol blood test will measure the amount of each of the following in a persons blood:
- Total cholesterol: This is the sum of the cholesterol content in the blood.
- Low-density lipoprotein cholesterol: This is the type of cholesterol that contributes to the buildup of fats within the arteries, leading to a
- help protect a person from experiencing a stroke or heart attack. It carries the LDL back to the liver, which can break it down and help remove it from the body.
- Triglycerides: These store excess energy from a persons diet and can contribute to the buildup in a persons arteries.
According to the , the ideal levels of each type are as follows:
Looking For Reference Ranges
You may be able to find your test results on your laboratorys website or patient portal. However, you are currently at Lab Tests Online. You may have been directed here by your labs website in order to provide you with background information about the test you had performed.;You will need to return to your labs website or portal, or contact your healthcare practitioner;in order to obtain;your test results.
Lab Tests Online is an award-winning patient education website offering information on laboratory tests. The content on the site, which has been reviewed by laboratory scientists and other medical professionals, provides general explanations of what results might mean for each test listed on the site, such as what a high or low value might suggest to your healthcare practitioner about your health or medical condition.
The reference ranges for your tests can be found on your laboratory report. They are typically found to the right of your results.
If you do not have your lab report, consult your healthcare provider or the laboratory that performed the test to obtain the reference range.
For more information, please read the article;Reference Ranges and What They Mean.
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Is There Anything Else I Need To Know About My Cholesterol Levels
High cholesterol can lead to heart disease, the number one cause of death in the United States. While some risk factors for cholesterol, such as age and heredity, are beyond your control, there are actions you can take to lower your LDL levels and reduce your risk, including:
- Eating a healthy diet. Reducing or avoiding foods high in saturated fat and cholesterol can help reduce the cholesterol levels in your blood.
- Losing weight. Being overweight can increase your cholesterol and risk for heart disease.
- Staying active.;Regular exercise may help lower your LDL cholesterol levels and raise your HDL cholesterol levels. It may also help you lose weight.
Talk to your health care provider before making any major change in your diet or exercise routine.
What Are Normal Cholesterol Levels
The recommended targets for cholesterol vary slightly among different countries and health agencies. The US National Institutes of Health website lists the following optimal cholesterol and triglyceride values for people at low risk for heart disease, measured after a fast of 9-12 hours:
- Total cholesterol:< 200 mg/dL
- LDL cholesterol:< 100 mg/dL
- HDL cholesterol:> 40 mg/dL for men, > 50 mg/dL for women
- Triglycerides:< 150 mg/dL
;LDL levels >160 mg/dL are considered high, and levels 190 mg/dL and above are considered very high.
Many factors can affect your blood cholesterol, including genetics, hormonal changes, injury, and certain health conditions. For instance, people with untreated hypothyroidism often have elevated cholesterol.
A persons diet can also influence cholesterol levels sometimes significantly.9
Some would argue that since these cut-off points are based on epidemiologic studies, they likely do not apply the same to all individuals regardless of their baseline metabolic health and overall health. For instance, there are data that show people with low LDL levels can have heart attacks and people with high LDL can live long lives.10
The point is that LDL levels should be regarded as one of many variables for evaluating cardiovascular risk, using an individuals metabolic status and other risk factors to adjust that risk assessment up or down.
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