Myth: I Cant Do Anything To Change My Cholesterol Levels
Fact:;You can do many things to improve your cholesterol levels and keep them in a healthy range!
- Get tested at least every 5 years;.1,2 Learn more about cholesterol screenings.
- Make healthy food choices. Limit foods high in saturated fats. Choose foods naturally high in fiber and unsaturated fats. Learn more about healthy diets and nutrition at CDCs nutrition, physical activity, and obesity website.
- Be active every day.;The;Physical Activity Guidelines for Americans recommends that adults get 150 to 300 minutes of moderate physical activity each week. Learn more about physical activity basics and tips.
- Dont smoke or use tobacco products. Smoking damages your blood vessels, speeds up the hardening of the arteries, and greatly increases your risk for heart disease. If you dont smoke, dont start. If you do smoke, quitting will lower your risk for heart disease. Learn more about tobacco use and ways to quit at CDCs smoking and tobacco use website.
- Talk with your health care provider about ways to manage your cholesterol; if any medicines are given to you to manage your cholesterol, take them as they are prescribed. Learn more about medicines to lower cholesterol.
- Know your family history. If your parents or other immediate family members have high cholesterol, you probably should be tested more often. You could have a condition called familial hypercholesterolemia;.
Cholesterol And Saturated Fats
Cholesterol;is a fatty substance that’s mostly made by the body in the liver.
It’s carried in the blood as:
- low-density lipoprotein
- high-density lipoprotein
“Good” HDL cholesterol has a positive effect by taking cholesterol from parts of the body where there’s too much of it to the liver, where it’s disposed of.
What Happens If You Have High Cholesterol
What does high cholesterol mean?
High;cholesterol;means there is too much cholesterol in your blood. This can clog up your arteries the large blood vessels that carry blood around your body. Over time, this can lead to serious problems.
How does cholesterol clog up your arteries?
Excess cholesterol can be laid down in the walls of your arteries. Fatty areas known as plaques can form, and these become harder with time, making the arteries stiffer and narrower. This process is called atherosclerosis.
When the arteries become narrower, its harder for blood to flow through them. This puts a strain on your heart because it has to work harder to pump blood around your body. Eventually, the heart can become weak and cant work as well as it should.
Blood clots can form over the fatty, hardened parts of the arteries. The blood clots can block the artery completely, cutting off the blood flow. Bits of the blood clots can break away and become lodged in an artery or vein in another part of the body, which can cause a heart attack or stroke.
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Eat More Soluble Fiber
You’ve heard it a zillion times: dietary fiber lowers cholesterol. But do you know the more important kind when it comes to your blood fats? Soluble fiber directly reduces your low-density lipoprotein . You get it from oatmeal, beans, barley, Brussels sprouts, flaxseeds, apples, and pears. Need more ideas? Check out these 20 Easy Ways to Add Fiber to Your Diet.
Healthy Fats: The Power Of Omega
Omega-3 fatty acids are a type of polyunsaturated fat and are especially beneficial to your health. There are different types of omega-3s: EPA and DHA are found in fish and algae and have the most health benefits, while ALA comes from plants and is a less potent form of omega-3, although the body does convert ALA to EPA and DHA at low rates.
Research has shown that a diet rich in omega-3s may help to:
- Prevent and reduce symptoms of depression, ADHD, and bipolar disorder.
- Protect against memory loss and dementia.
- Reduce the risk of heart disease, stroke, and cancer.
- Ease arthritis, joint pain, and inflammatory skin conditions.
- Support a healthy pregnancy.
- Battle fatigue, sharpen your memory, and balance your mood.
|The Best Sources of Omega-3s|
|Fish: the best source of omega-3|
|Vegetarian sources of omega-3s|
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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.
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.
Good Fats Vs Bad Fats
Some people prefer unsaturated fats and shun animal-based saturated fat while others prefer saturated fat and avoid seed oils.; However, nearly all foods contain a mixture of different types of fats. So, its impossible to completely avid one type of fat.
The table below shows the breakdown of the intake of the various fat sources consumed by Optimisers.; On average, Optimisers get 52% of their energy from fat. Saturated fat is the largest source of energy, followed by monounsaturated and polyunsaturated. Meanwhile, omega 3, transfat and cholesterol only contribute a small proportion of energy in our diet.;;
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Natural Remedies And Lowering Cholesterol
Its very important to talk to your health professional before using any:
- natural remedies
- or complementary therapies.
Sometimes they can do more harm than good. They may interact with any medication that youre taking, which can be dangerous. They can also make your medication less effective. Your doctor needs to know everything that you are taking to ensure that the combination is safe.
If youve been prescribed cholesterol-lowering medication, make sure you take it as directed by your doctor. This is one of the most effective ways to keep your cholesterol levels down.
Myth #: Drugs Are The Only Way To Get A Good Cholesterol Balance
Don’t start or stop any medications without talking with your doctor.
And while drugs can certainly lower the bad LDL cholesterol they don’t seem to be able to raise the good HDL cholesterol all that well.
Guess what does?
Nutrition and exercise.
One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and vegetables. Every day.
According to this research, five servings a day appears to slightly lower your risk of heart attack and stroke. BUT pump it up to 10 servings a day, and you may lower your risk of cardiovascular disease by 28% and your risk of premature death by 31%. Simply extraordinary.
And don’t worry, the recipe below should help you add at least another salad to your day.
You can also exercise, strive for a healthy weight, stop smoking, and eat better quality fats.; That means nuts and seeds, fatty fish, avocados and olive oil.; Ditch those over-processed hydrogenated trans fats.
The science of cholesterol and heart health is complicated and we’re learning more every day.; You may not need to be as afraid of it as you are.; And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.
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Mistake : You Engage In Yo
Do you diet hop, going from one diet promising to help you reduce cholesterol and lose weight to another? According to Michos, the diets that seem to work best for improving heart health and reducing cholesterol are not necessarily new.
She recommends a Mediterranean diet, the tried-and-true eating plan that emphasizes fruits, vegetables, whole grains, healthy fats, and fish. Its high in omega-3 fatty acids, which are associated with a reduced risk of cardiovascular disease, and cuts way back on foods high in saturated fat, such as meat.
Does Cholesterol Predict Heart Disease Risk
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Myth #: Cholesterol Is Bad
Cholesterol is absolutely necessary for your body to produce critical things, like vitamin D when your skin is exposed to the sun, your sex hormones , as well as bile to help you absorb dietary fats.; Not to mention that it’s incorporated into the membranes of your cells.
Talk about an important molecule!
The overall amount of cholesterol in your blood isn’t nearly as important as how much of each kind you have in your blood.
While way too much LDL cholesterol as compared with HDL may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.
Omega : Omega 3 Ratio
Beyond the absolute value of omega 3 or omega 6, your ratio of omega 6:omega 3 ratio is even more critical.;;
The chart below shows the satiety response to the omega 6:3 ratio from Optimiser data.; To the left of this chart, we can see that we get a strong satiety response when we have an omega 6:3 ratio of less than 2.;;;
The frequency distribution chart shows that an optimal ratio is possible, but not common.; Even in this population of people focusing on nutrient density, there is a significant number of people with an omega 6:3 ratio of greater than 10 .
The key to improving your omega 6:omega 3 ratio is to prioritise seafood and avoid processed foods that contain some form of seed oil as an ingredient.
What Are Saturated Fats
Saturated fats are generally solid or waxy at room temperature and are most often found in animal products and tropical oils. The following foods contain saturated fats:
- Fatty cuts of beef, pork, lamb, veal, and the skin of poultry.
- Hot dogs, bacon and high-fat luncheon meats, such as salami and bologna.
- Full fat and processed cheeses, cream cheese.
- High-fat dairy products, such as whole milk, cream, half and half, butter and sour cream.
- Lard, bacon fat, sauces and gravies made from animal fat.
- Most fried foods and fast foods.
- Tropical oils – palm, palm kernel and coconut.
- Baked goods made with lard, butter or tropical oils.
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:
- Trim fat and remove 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 bring in extra fat.
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Breaking News: Statins Make You Fat
Introduction:A new study highlights the false hope that consumers place in statin drugs to lower cholesterol levels. Results of the 10-year analysis showed that individuals prescribed statins for high cholesterol levels had a larger increase in body-mass index than those who werent taking the drugs. These results once again call into question the wisdom of relying on statins to both reduce heart attack risk and extend life.
About 75% of the prescriptions for statins are written for people with no clinical evidence of cardiovascular disease . Statins have not been shown to increase life expectancy in these patients.
The list of statin drugs include:
- Zocor .
The easy conclusion is that the majority of people on statin drugs are achieving no real benefit from them. In fact, by not focusing on effectively reducing heart disease risk through diet, lifestyle, and proper nutritional supplementation the reliance is costing many people their lives.
Background Data:Statins do produce some benefits in reducing deaths due to a heart attack, but only in people with a history of a heart attack, stroke, or current signs and symptoms of existing CVD. Large studies in people without a history of heart attack or stroke who took statin drugs and lowered their cholesterol have shown they did not live any longer than the people in the placebo group.
Table 1. Caloric and Fat Intake by Statin Use Between 1999 and 2010
On the Dr Oz show
When To See A Doctor
According to the AHA, everyone over the age of 20 years should see their doctor for a cholesterol check every 46 years.
The AHA also recommends that young people have a cholesterol check once between the ages of 9 and 11 years and once between the ages of 17 and 21 years.
It is important that people see their doctor if they have a family history of high cholesterol and are experiencing symptoms.
High cholesterol can increase the risk of heart disease. High cholesterol can affect people of any weight, age, and sex. Individuals with a family history of high cholesterol might also inherit high levels.
High cholesterol risk factors include:
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You Can Begin Lowering Cholesterol Naturally Today
Sound like a lot to take on? Dont be intimidated. Bringing down your high cholesterol doesnt have to mean changing your life completely. Rather, start with changing your mindset. Instead of moving away from things, youre moving toward new habits that will help you create a healthier and more enjoyable future.
Now is always the right time to start taking care of your heart health. If you need a little support, lean on friends and family. And dont forget: Your doctor is always there for you with advice, motivation and encouragement so you can reach your goals and live healthier.
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.
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.