High Cholesterol Doesnt Have To Be Permanent
Unlike many other physical conditions, high cholesterol levels can be rolled back to healthy levels. If your dangerously high cholesterol levels are identified only after blood vessels have been blocked then you would have to take medication to bring it under control. Otherwise, there are several very effective home remedies, and natural means to bring it under control. HDL is considered a good cholesterol because it moves fat deposits away from the vessel walls. On the other hand, LDL is considered dangerous for your health, especially your cardiac health because it deposits fat on the walls of your blood vessels, thereby clogging them. This places your kidneys under extreme stress. The trick is to not only consume more HDL fatty substances compared to LDL fats but also those foodstuffs which break down LDL.
Why Is It Important To Lower Cholesterol Levels
As it was said, high bad cholesterol levels may lead to heart attacks and strokes. And thats the most important reason to lower cholesterol levels of all. When its level becomes too high, it starts to stock up in your body, forming lesions, particularly in blood vascular system, and it gets harder for the blood to get to your heart and back. Which mean, you become oxygen deficient and your tissues and organs dont get enough blood. And when these lesions split, they can form clots, which causes thromboembolic disease, heart attacks, and strokes and can lead to a fatal outcome.
Will A Keto Diet Lower Triglycerides And Cholesterol
No, keto diets have been shown to increase cholesterol levels. The Mediterranean diet, however, has been shown to lower cholesterol levels and reduce the risk of cardiac events.
The Mediterranean diet promotes eating vegetables, fruits, whole grains, and healthy fats daily eating fish, poultry, beans, and eggs weekly reducing portions of dairy and limiting red meat.
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Limit Your Sugar Intake
Added sugar is a big part of many peoples diets.
While the American Heart Association recommends consuming no more than 100150 calories of added sugar per day, one study found that the average American eats about 308 calories of added sugar daily .
Added sugar is commonly found in sweets, soft drinks, and fruit juice.
Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.
A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were over 50% more likely to have high triglycerides, compared with those who did not drink them regularly .
Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .
Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels .
Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .
Summary
Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.
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The Link Between Dietary And Blood Cholesterol
The liver produces as much cholesterol as your body needs. It packages cholesterol with fat in whats called very low-density lipoproteins .
As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, which carries cholesterol wherever it is needed.
The liver also releases HDL, which then carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and it protects against clogged arteries and other types of heart disease.
Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process called oxidation. Oxidized LDL and VLDL are even more harmful to heart health .
Although food companies often advertise products as being low in cholesterol, recent research has shown that dietary cholesterol actually has only a small influence on the amount of cholesterol in the body .
This is because the liver changes the amount of cholesterol it makes depending on how much you eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.
Current guidelines by leading U.S. health organizations for lowering risk of heart disease no longer contain specific recommended levels for dietary cholesterol, including the:
- American Heart Association (
The 2020 DGA recommends, for people 2 years old and over, to limit intake of saturated fat to less than 10% of calories per day. They also recommend replacing saturated fats with unsaturated fats, particularly polyunsaturated fats .
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Natural Products Clinically Proven To Decrease Cholesterol
Whenever a patient is at risk of heart disease, the first thing they will need to do is control their cholesterol levels. Complementary or natural treatments are used to achieve those exact results. But, only a handful of products may deliver these effects.
Its vital that you learn to recognize them to obtain the results you are looking for. Here are the ten natural remedies that could prove useful.
A Warm Cup Of Cayenne Pepper Solution
Cayenne pepper, known for adding spicy heat to your foods, also helps lower triglycerides naturally. It contains an alkaloid compound, capsaicin, that helps reduce triglycerides and LDL cholesterol in obese individuals.
- Add a ½ to 1 teaspoon of cayenne pepper to 1 cup of hot water. Drink this solution twice daily for a few weeks.
- Another option is to take cayenne supplements. Consult your doctor for the proper dosage and its suitability for your case.
Note:
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Alternative Remedies For High Triglyceride Levels
Here are 10 home remedies to reduce your triglycerides.
Garlic is one of the best remedies to reduce triglycerides.
A 2016 study published in the Journal of Nutrition found that garlic supplements have the potential of lowering blood pressure in hypertensive individuals, stimulating the immune system and regulating slightly elevated cholesterol concentration.
Another 2006 study published in the Journal of Nutrition further highlighted the effectiveness of garlic compounds in suppressing low-density lipoprotein oxidation, which may be one of the mechanisms that make garlic contributive to better cardiovascular health. However, further studies are required to comprehensively validate this health-promoting attribute of garlic.
Do take note that raw garlic has a more profound effect than boiled garlic in controlling these parameters, given fresh garlic has lipid-lowering activity.
- Eat 2 to 3 raw garlic cloves on an empty stomach daily for a few months. You can also include fresh garlic in your salad dressings.
- Alternatively, take garlic supplements after consulting your doctor.
Consume Red Yeast Rice
In Chinese medicine, red yeast rice is a popular and oft-recommended treatment for lowering triglycerides.
It contains a group of naturally occurring statins and has a marked modulating effect on lipids and C-reactive protein concentrations. This, in turn, helps lower triglycerides and high cholesterol levels.
A 1997 study published in Current Therapeutic research found that red yeast rice preparations in conjunction with a proper diet produced a favorable lipid-lowering effect in hyperlipidemic patients. Use red yeast rice by following the instructive guidelines that come with the packaging or as directed by your doctor.
Note:
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Limit Sugar Refined Carbohydrates And Too Much Alcohol
Do you have to eat a keto diet to lower triglycerides? Not necessarily. Reducing sugars, refined carbohydrates, and alcohol may be enough to lower your levels.
As we mentioned, any caloric excess can increase triglycerides. However, the most likely sources of extra calories are excess sugar, refined carbs, and alcohol.19
One reason carbs and sugars commonly increase triglycerides may be that carbs and sugars are two of the most commonly overconsumed foods. However, another reason could be that fructose and alcohol are more likely to cause fatty liver, which can raise triglycerides.20
One study reports that simply replacing sugar-sweetened beverages with water reduced triglycerides.21
And another reports that decreasing alcohol consumption lowered fasting triglycerides.22
Other factors, such as baseline obesity and insulin resistance, may make it more likely that eating carbs would cause an individuals triglycerides to rise.23
If youre overweight or have insulin resistance, the evidence shows its important to reduce carbs. However, the data suggests that most people with high triglycerides even people with normal weight would benefit from reducing sugar, refined carbs, and alcohol.
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How Can Levels Of Hdl Cholesterol Be Increased
- The first step in increasing HDL cholesterol levels is by implementing and maintaining therapeutic life style changes.
- Regular aerobic exercise, loss of excess weight , and smoking cessation will increase HDL cholesterol levels.
- Regular alcohol consumption in moderation will also raise HDL cholesterol. Because of other adverse health consequences of excessive alcohol consumption, alcohol is not recommended as a standard treatment for low HDL cholesterol.
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Eating Reishi Mushroom Can Help
Reishi mushroom is beneficial to the cardiovascular system due to its high content of heart-saving substances including sterols, ganoderic acids, coumarin, mannitol, and polysaccharides.
According to a 2016 study published in PLOS One, reishi mushrooms, scientifically known as Ganoderma lucidum and originating in Mexico, were found to contain bioactive compounds that exhibit hypocholesterolemic properties and prebiotic effects.
The ganoderic acids in Reishi mushroom help lower triglyceride levels, remove excess cholesterol from the blood, lower blood pressure, reduce platelet stickiness, and even help correct arrhythmias.
For lowering triglycerides, you can take reishi mushroom extract. The appropriate dose depends on factors such as age and current health conditions, so consult your doctor first.
Note:
How To Lower Triglycerides
What does it mean when you have high triglycerides? How do you lower your triglycerides?
If youve been told that you have high triglycerides a type of fat found in the bloodstream youre not alone. One report suggests that nearly one-third of Americans have elevated triglycerides.1
Higher than normal triglyceride levels are a problem because theyre associated with increased risk of metabolic dysfunction, heart attacks, and strokes.2
Although many people focus on the risks associated with high low-density lipoprotein cholesterol, high triglycerides may be even more predictive of future heart events.3
The good news is, you can use the advice in this guide to work with your healthcare provider to reduce your triglycerides naturally. You can also consider discussing medications or supplements to lower your triglycerides if needed.
Heres what you need to know about reducing your triglycerides.
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Know Your Numbers And What To Do About Them
When it comes to cholesterol, it’s important to know your numbers. Hyperlipidemia means your blood has too many lipids , such as cholesterol and triglycerides. One type of hyperlipidemia, hypercholesterolemia, means you have too much non-HDL cholesterol and LDL cholesterol in your blood. This condition increases fatty deposits in arteries and the risk of blockages.
Another way your cholesterol numbers can be out of balance is when your HDL cholesterol level is too low. With less HDL to remove cholesterol from your arteries, your risk of atherosclerotic plaque and blockages increases.
If youre diagnosed with hyperlipidemia, your overall health and other risks such as smoking or high blood pressure will help guide treatment. These factors can combine with high LDL cholesterol or low HDL cholesterol levels to affect your cardiovascular health. Your doctor may use the ASCVD Risk Calculator to assess your risk of a coronary event in the next 10 years.
The good news is, high cholesterol can be lowered, reducing risk of heart disease and stroke. If youre 20 years or older, have your cholesterol tested and work with your doctor to adjust your cholesterol levels as needed.
Often, changing behaviors can help bring your numbers into line. If lifestyle changes alone dont improve your cholesterol levels, medication may be prescribed. Lifestyle changes include:
Thoughtful Talks With My Health Care Professional: My Cholesterol Treatment Plan
Your health care professional can help you reach your health goals, including keeping your cholesterol at healthy levels.
Making decisions with your health care team is the best way to create a treatment plan youll be more likely to stick to. If you dont understand something, ask for further clarification.
Heres a helpful checklist that you and your health care professional can go through to determine your risk and the best treatment options for you.
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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.
- 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.
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.
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Eat A Mediterranean Diet
If youre looking for an overall diet plan that will lower triglycerides, the Mediterranean style may be the way to go it is, after all, one of the best diets for heart health. It encompasses all of the TG-lowering foods weve talked about. A diet that promotes eating more fatty fish, healthy plant-based oils, and nuts and seeds like the Mediterranean diet may be beneficial to reducing TG levels and improving heart health, Palinski-Wade says.
Eat More Soluble Fibres:
Foods like oats, rice bran, citrus fruits, apples, strawberries, peas, whole grains, and seeds are rich in soluble fibres. These reduce the absorption of cholesterol in your bloodstream and help your body flush it out.
Try these home remedies for high cholesterol along with cardio based exercises for 10 to 20 minutes daily for best results.If your cholesterol levels are unstable, consult your doctor before starting any home remedy or exercise routine. You can find more articles on health & well-being at our activ-living blog section. On our website, you can also check out how you can be protected against high cholesterol emergencies and get comprehensive Medical Cover For Heart Patients.
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Listen To Grandmas Home Remedies To Save Your Heart
Think of all the advice you brushed off thinking, What does grandma know? Much more than you ever realized. You should avoid, as far as reasonably practical, baked foods like pies, pizzas, cakes, pastries, and doughnuts. You can begin with substituting red meats with fish like sardines, albacore tuna, rohu, catla, halibut, pabda, herring, and salmon, that have omega-3 fats. This would help you substitute saturated fats with polyunsaturated fats. However, be wary of fish like king mackerel and swordfish which might have high levels of mercury. Note that nuts such as almonds, walnuts, pecans, hazelnuts, and cashews which come from trees, and seeds like flaxseed are a good source of omega-3 oils, sterols, and fiber.
Natural Ways To Lower Your Cholesterol Levels
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Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones.
However, like anything in the body, too much cholesterol creates concerns.
Like fat, cholesterol does not dissolve in water. Instead, to move around the body, it depends on molecules called lipoproteins. These carry cholesterol, fat, and fat-soluble vitamins in your blood.
Different kinds of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein results in cholesterol deposits in blood vessel walls, which can lead to (
In contrast, high-density lipoprotein helps carry cholesterol away from vessel walls and helps prevent these conditions (
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Avoid Refined Sugars And Grains
Whole grains are another good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice. Old-fashioned oatmeal is also a good choice, but not the quick-cooking versions, which have had much of the fiber processed out.
And dont substitute sugar for fat. Its one of the worst choices you can make, McManus warns. Food manufacturers may boost the sugar content of low-fat salad dressings and sauces to add flavor. If you see sugar, corn syrup, or any word ending in ose near the top of the list of ingredients, choose a higher-fat version without trans fats instead.