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How Can Ldl Cholesterol Be Lowered

What Are Hdl Cholesterol Vs Ldl Cholesterol What Do They Do

How to lower LDL Naturally| Cholesterol Lowering Recipes

What is LDL cholesterol or the “bad” cholesterol?

  • LDL cholesterol is called “bad” cholesterol because elevated levels of LDL cholesterol are associated with an increased risk of coronary heart disease, stroke, and peripheral artery disease.
  • LDL lipoprotein deposits cholesterol along the inside of artery walls, causing the formation of a hard, thick substance called cholesterol plaque. Over time, cholesterol plaque causes thickening of the artery walls and narrowing of the lumen of the arteries, a process called atherosclerosis, which decreases blood flow through the narrowed plaque-filled vessel.
  • Narrowing of blood vessels in the heart may lead to angina or heart attack.
  • Narrowing of blood vessels in the brain may cause a transient ischemic attack or stroke.
  • Narrowing of the arteries throughout the body can lead to signs and symptoms of pain, including in the intestine and in the legs with walking .

What is HDL cholesterol or “good” cholesterol?

What does “total” cholesterol mean?

  • Total cholesterol is the sum of LDL cholesterol, HDL cholesterol, VLDL cholesterol, and IDL cholesterol.

What determines the level of LDL or “bad” cholesterol in the blood?

The previous goal of maintaining “normal” cholesterol levels has been replaced by an approach that suggests more people may benefit from cholesterol-lowering statin medications, and not just those with high cholesterol levels. These four groups include patients:

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.

Lowering Ldl Cholesterol Without Drugs

Are you searching for ways to control your cholesterol level? Are you trying out various tactics to lower cholesterol? Studies show that approximately 40% of individuals across the world strive to maintain their cholesterol level under check. If youre among them, then you are at a higher risk of getting various heart ailments. Heres the great news, however: researchers now have developed new strategies to lower and control cholesterol levels without using any drugs.

Earlier, higher cholesterol patients were solely determined by drugs and various practices which used to damage their body at a slow but harmful method. Now, its fairly easy for you to maintain a healthy cholesterol level simply by changing a few habits and adding a couple of things to your regular to-do list. Below are a few useful tips so you never have to be worried about your cholesterol level. If you follow these suggestions religiously and maintain a healthy lifestyle, they will reduce LDL cholesterol without medication.

1. Plan a Balanced Diet

2. Get 8-10 Hours of Sleep Every Night

Most metabolic actions happen in your body when you sleep. Statistics show that those who dont sleep for at least 8 hours each day are in fact leading a very unhealthy lifestyle. Deficiency of sleep leads to low blood pressure which, in turn, heats your body. This may lead to several sleep disorders. Sleeping can surely lower cholesterol by fostering several essential mechanisms within your body.

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Lowering Your Total And Ldl Cholesterol Levels

Here are some things you can do:

Lose weight if you are overweight.

  • Exercise regularly. For example, walk or ride a bicycle for 30 minutes at least three times a week.

  • Eat fewer high-fat foods, like butter, cheese, meat, and some vegetable fats . Foods that are high in saturated fat should be less than 7 percent of your total daily calories.

  • Eat more high-fiber foods, like vegetables, fruits, grains, and whole-grain breads, cereals, and pasta.

  • Your doctor can help you plan a heart-healthy diet. If exercising and changing your diet do not help enough, you might need to take a medicine to lower your cholesterol level.

    How Long Does It Take To Lower Cholesterol

    Hdlcholesterol How To Raise Good Cholesterol With Diet ...

    Overview

    Your cholesterol levels are directly tied to your heart health, which is why its so important to make sure theyre in a healthy range. The Centers for Disease Control and Prevention , reports that 78 million adults in the United States had high levels of low-density lipoprotein , or bad cholesterol, in 2012. The organization also states that people with high LDL cholesterol are at a much higher risk of heart disease.

    Dr. Nieca Goldberg, medical director of the Joan H. Tisch Center for Womens Health at the NYU Langone Medical Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting that it takes longer to see changes in women than men.

    Read on for more information on how to lower your LDL levels.

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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.

    Use Alcohol In Moderation

    When used in moderation, the ethanol in alcoholic drinks increases HDL and reduces the risk of heart disease.

    A study of 18 adult women found that drinking 24 grams of alcohol from white wine daily improved HDL by 5%, compared to drinking equal amounts of white grape juice .

    Alcohol also improves reverse cholesterol transport, meaning cholesterol is removed from blood and vessel walls and taken back to the liver. This reduces the risk of clogged arteries and heart disease .

    While moderate alcohol intake reduces heart disease risk, too much alcohol harms the liver and increases the risk of dependence. The recommended limit is two drinks daily for men and one for women .

    summary

    12 drinks per day may improve HDL cholesterol and reduce the risk of clogged arteries. However, heavier alcohol use increases heart disease risk and harms the liver.

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    Consider Plant Sterols And Stanols

    Multiple types of supplements show promise for managing cholesterol.

    Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.

    However, because parts of their chemistry are different from human cholesterol, they do not contribute to clogged arteries.

    Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.

    Small amounts of plant stanols and sterols are naturally found in vegetable oils, and are also added to certain oils and butter substitutes.

    One study of 60 men and women found consuming yogurt with one gram of plant stanols reduced LDL by about 15%, compared to a placebo. Another study showed they decreased LDL by 20% .

    In spite of these benefits to cholesterol, available studies have not proven that stanols or sterols decrease the risk of heart disease. The higher doses in supplements are not as well tested as the small doses in vegetable oils .

    summary

    Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.

    There is strong evidence that fish oil and soluble fiber improve cholesterol and promote heart health. Another supplement, coenzyme Q10, is showing promise in improving cholesterol, although its long-term benefits are not yet known.

    Can I Pass Fh To My Kids

    Nutrition : How to Lower LDL Cholesterol and Triglycerides

    If you inherited FH from one parent, theres a 50% chance youll pass it on to your children. If both of your parents passed the FH trait to you, your children will definitely have FH. Thats why its crucial to get children with a family history tested at an early age and begin cholesterol-reducing treatment for those with FH.

    People with FH are usually not diagnosed until their 30s or 40s or later. Unfortunately, far too few are diagnosed as children. But early treatment can significantly impact a persons lifetime cardiovascular health by lowering their long-term exposure to high cholesterol levels, Martin advises. The treatment keeps their arteries healthier and prevents premature heart attacks and strokes.

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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.

    Who Is Most At Risk For Fh

    Familial hypercholesterolemia can affect anyone whose family carries the genetic mutation. However, its found more frequently in those who are of French Canadian, Ashkenazi Jewish, Lebanese or Afrikaner descent. The biggest problem with FH is that more than 90% of people who have it havent been diagnosed, which means you should pay careful attention to your family history,

    Seth Martin, M.D., M.H.S., associate professor of medicine at the Johns Hopkins University School of Medicine and director of the Advanced Lipid Disorders Center.

    If people in your family have had heart attacks, needed stents or had bypass surgery earlier in life before age 55 in men and before 65 in women those are signals that theres something causing your family to be at higher risk for heart disease, he explains. It could be familial hypercholesterolemia.

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    Use Polyunsaturated Fats Especially Omega

    Polyunsaturated fats have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fats reduce bad LDL cholesterol and decrease the risk of heart disease.

    For example, one study replaced saturated fats in 115 adults diets with polyunsaturated fats for eight weeks. By the end, total and LDL cholesterol levels were reduced by about 10% .

    Another study included 13,614 adults. They replaced dietary saturated fat with polyunsaturated fat, providing about 15% of total calories. Their risk of coronary artery disease dropped by nearly 20% .

    Polyunsaturated fats also seem to reduce the risk of metabolic syndrome and type 2 diabetes.

    Another study changed the diets of 4,220 adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes .

    Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Theyre found in seafood and fish oil supplements .

    Omega-3 fats are found in high amounts in fatty fish like salmon, mackerel, herring and deep sea tuna like bluefin or albacore, and to a lesser degree in shellfish including shrimp .

    Other sources of omega-3s include seeds and tree nuts, but not peanuts.

    summary

    All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits.

    Dangers Of High Cholesterol

    Does Green Tea Help Lower LDL Cholesterol? Effects The ...

    Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.

    Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.

    So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.

    While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.

    But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.

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    Lifestyle Changes To Improve Your Cholesterol

    Cholesterol is a waxy, fat-like substance in your body. Your body uses it to protect nerves, make cell tissues, and produce certain hormones. Your liver makes all the cholesterol your body needs. But you also get cholesterol directly from food you eat. Common sources include eggs, meats, and dairy products. This can add too much cholesterol into your body. If this happens, you may have high cholesterol. That can have negative effects on your health. Luckily, there are lifestyle changes you can make to improve your cholesterol.

    Green Tea: Antioxidants Help Lower Ldl Cholesterol

    All varieties of antioxidant-rich tea can help lower LDL. Green tea, which is particularly rich in the powerful antioxidant epigallocatechin gallate , has shown the best results. EGCG lowered LDL cholesterol levels by about 9 milligrams per deciliter in 17 trials reviewed in the International Journal of Food Science Nutrition in September 2016.

    Unlike other teas, which are made from fermented leaves, green tea leaves are steamed, which prevents the EGCG from being oxidized. While some studies have been done with an intake of seven or more cups a day, drinking a few cups of green tea daily should help and will keep you from getting too much caffeine. Preparing your green tea with loose tea, rather than tea bags, provides more EGCG.

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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.

    Questions To Ask Your Doctor

    LDL Cholesterol: How Low Can You Go?
    • Am I at risk for heart disease?
    • How often should I get my cholesterol tested?
    • What are my cholesterol levels? What do they mean?
    • What lifestyle changes do I need to make to help improve my cholesterol levels and heart health?
    • Is there a chance that Ill need cholesterol-lowering medicine?
    • What are the risks and benefits of taking this medicine?

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    What Else Can You Do

    Start reading labels. Try to choose foods with zero cholesterol. For instance, 1 cup of lobster bisque soup has 100 mg of cholesterol whereas creamy butternut squash soup made without butter has 0 mg cholesterol.

    Eat at home to control your ingredients. But if you plan on eating out, ask for a nutrition guide! This is a must because you cant just guess that an El Torito Grilled Chicken Quesadilla has 481 mgs of cholesterol. If the restaurants nutrition guide doesnt include cholesterol, go somewhere else!

    Exercise is helpful. But you already knew this.

    Weight loss helps. Easier said than done.

    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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    Curb Cholesterol Not Flavor

    Itâs no secret that certain foods can help you lower your LDL cholesterol, which causes a buildup of plaque in the arteries that leads to heart disease, heart attacks, and stroke. But what may surprise you is that many of these foods are delicious and easy to incorporate into your everyday meals without sacrificing flavor or fun.

    What Is The Difference Between Hdl And Ldl Cholesterol

    4 Simple Ways to Lower Your LDL Cholesterol

    Cholesterol doesnt dissolve in blood. To be transported in the bloodstream, cholesterol is packed into two types of carriers: low-density lipoproteins or high-density lipoproteins . LDL cholesterol, which is sometimes known as bad cholesterol, is necessary in limited quantities , but high LDL cholesterol levels can dramatically increase your risk of a heart attack. Thats because LDL particles can contribute to atherosclerosisor clogged arteries. HDL cholesterolsometimes called good cholesterolhelps clear LDL cholesterol from the arteries.

    When doctors measure cholesterol levels, they first look at total cholesterol as a quick way to assess a persons risk. For a more exact guide, they divide the total level by the HDL level. Heart attack risk is minimized by having a lower total cholesterol and a higher proportion of HDL cholesterol. The ratio of total cholesterol to HDL should be less than 4 to 1.

    Unfortunately, the average American man has a ratio of 5 to 1. Vegetarians, on the other hand, average about 3 to 1. Smoking and obesity lower HDL vigorous exercise and foods rich in vitamin C may increase it.

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