Consider The Following Options:
- Eat more fiber. Fruits, vegetables, beans and whole-grain foods like oats or barley may help to lower your bad LDL cholesterol levels.
- Saturated fats typically found in beef, pork, cheese, butter, chicken skin and coconut oil can increase your bad LDL and total cholesterol levels. For better health, gravitate away from red meat , aiming for leaner cuts of meat, fish and skinless chicken.
- Avoid trans fats. To help lower your bad LDL cholesterol levels, reach for heart-healthy oils like olive oil or avocado oil, instead of cooking with partially hydrogenated vegetable oils like margarine. Look at food labels and avoid cookies, crackers and other baked goods containing trans fat
- Go Mediterranean. Increasing nuts, avocados and olive oil , may help to lower bad LDL cholesterol levels. Also increasing fish , walnuts, flaxseeds and leafy green vegetables may help to lower bad LDL cholesterol levels.
While most think that dieting is equivalent to weight loss, the above recommendations are all diets, but focus on replacing components of what you eat with healthier alternatives and are not aimed at primarily reducing weight. That being said, maintaining a healthy weight is also very important for your cardiovascular fitness and health.
The age-old advice of routine exercise coupled with limiting your portion size remains the best long-term solution for obtaining and maintaining a healthy weight.
Lifestyle Changes To Lower Cholesterol
Heart-healthy lifestyle changes that can help you lower or control your cholesterol include:
- Heart-healthy eating. A heart-healthy eating plan limits the amount of saturated and trans fats that you eat. It recommends that you eat and drink only enough calories to stay at a healthy weight and avoid weight gain. It encourages you to choose a variety of nutritious foods, including fruits, vegetables, whole grains, and lean meats. Examples of eating plans that can lower your cholesterol include the Therapeutic Lifestyle Changes diet and the DASH eating plan.
- Weight Management. If you are overweight, losing weight can help lower your LDL cholesterol. This is especially important for people with metabolic syndrome. Metabolic syndrome is a group of risk factors that includes high triglyceride levels, low HDL cholesterol levels, and being overweight with a large waist measurement .
- Physical Activity. Everyone should get regular physical activity .
- Managing stress. Research has shown that chronic stress can sometimes raise your LDL cholesterol and lower your HDL cholesterol.
- Quitting smoking.Quitting smoking can raise your HDL cholesterol. Since HDL helps to remove LDL cholesterol from your arteries, having more HDL can help to lower your LDL cholesterol.
Turmeric For Bad Cholesterol
Turmeric is used for its antiseptic properties. In old times turmeric was used to heal wounds, but you can also use turmeric to lower your cholesterol level. Turmeric cuts down the plaque on the arterys walls.
The easiest way to do it is by adding turmeric powder to your daily food and vegetables. This will maintain the supply of this amazing herb for your cholesterol problems.
- Boil a minimal amount of water.
- Add a half tablespoon of turmeric powder to it.
- Now add two tablespoons of cooked mashed eggplants to it.
- Spread this paste on wheat bread and eat it after the meals.
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Simple Ways To Naturally Lower Cholesterol Levels
What is cholesterol and how do you lower cholesterol without taking drugs prescribed from your doctor?
Cholesterol, a waxy substance that the body uses to make hormones and other important substances. Its also found in some foods such as eggs, meat, poultry, and whole-milk dairy products.
The level of cholesterol in your blood is called blood cholesterol. If its too high over time, you may develop heart disease or stroke.
We have all heard that having a high cholesterol level can lead to many life-threatening conditions, but did you know that there is good and bad cholesterol?
The good cholesterol is called HDL Cholesterol, while the bad is called LDL Cholesterol.
Dont Forget Vitamin K2
When people think of Vitamin K, most people go to Vitamin K1, which helps with blood clotting. Its forgotten sibling, Vitamin K2, helps remove calcium buildup from the arteries . While this vitamin may not directly lower cholesterol, calcium buildup is a key component of the artery-clogging plaque. Good sources of Vitamin K2 include hard cheeses with whole milk, egg yolk, chicken breast, ground beef, butter, and liver. Grass-fed animals contain higher levels of Vitamin K2 compared to grain-fed.
You may notice that the best sources of Vitamin K2 also contain saturated fat, which has been accused of causing heart disease since the 1970s. This recommendation is quite controversial in the medical community. A large review of nearly 350,000 people followed for over 20 years showed a lack of evidence connecting saturated fat to the development of heart disease .
While saturated fat should not be the primary source of fat in your diet, do not be afraid to add these Vitamin K2 powerhouses because of the saturated fat content. Most importantly, ensure your K2 sources are high-quality, grass-fed, and pasture-raised animal sources. But, as always, plants should still be the predominant part of our meals.
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Foods Fortified With Plant Sterols And Stanols
Sterols and stanols are substances extracted from plants. They inhibit the ability of the body to absorb cholesterol from food. A number of foods fortified with these compounds are on grocery store shelves, or you can take them as a supplement. Two grams of plant sterols or stanols each day may lower your bad LDL cholesterol by around 10 percent.
If Lifestyle Changes Arent Enough
Take medications, if you need to, to lower your cholesterol into healthy ranges. Drugs like statins can be very effective, says Dr. Danine Fruge, MD, ABFP – Medical Director at the Pritikin Longevity Center, but do continue in your efforts to eat well and exercise because a healthy lifestyle can give you far, far more than drugs alone.
With a healthy living program like Pritikin, youre not only reducing cholesterol quickly, youre also creating changes throughout your body that can profoundly improve your overall well-being. Youre reducing blood sugar levels and blood pressure. Other heart disease risk factors like triglyceride fats are also dropping dramatically. Youre also reducing inflammatory factors that sicken arteries. Youre shedding excess weight. And, quite simply, youre feeling better, much better. Many of our guests at Pritikin tell us, I had no idea I could feel this good again.
Can any pill or combination of pills do all of the above? I highly doubt it. But a healthy lifestyle like Pritikin can.
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What Should I Eat For Dinner To Lower My Cholesterol
Low-Cholesterol RecipesSheet Pan Chicken Fajitas. Recipe | Courtesy of Food Network Kitchen. Healthy Cauliflower Rice. Recipe | Courtesy of Food Network Kitchen. Healthy Summer Pasta Salad. Balsamic-Roasted Brussels Sprouts. Vegan Banana Bread. Vegan Lentil Burgers. Grilled Peaches with Cinnamon Sugar Butter. Pasta and Beans: Pasta e Fagioli.More items
How To Raise Good Cholesterol And Lower Bad Cholesterol
This article was medically reviewed by Victor Catania, MD. Dr. Catania is a board certified Family Medicine Physician in Pennsylvania. He received his MD from the Medical University of the Americas in 2012 and completed his residency in Family Medicine at the Robert Packer Hospital. He is a member of the American Board of Family Medicine.There are 17 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 93% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 407,040 times.
Research suggests that making an effort to improve your cholesterol reduces your risk of heart disease and stroke.XTrustworthy SourceAmerican Heart AssociationLeading nonprofit that funds medical research and public educationGo to source Improving your cholesterol numbers means not only lowering LDLs, but raising your HDLs as well. Studies show that by making lifestyle changes and eating a balanced diet, you can take steps to raise your good HDL cholesterol and lower bad LDL cholesterol to take control of your health.XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source
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Fda Warns Cheerios On Health Claims
FDA Calls Cheerios Misbranded Because of Health Claims Rules General Mills Stands by Its Science
May 13, 2009 The FDA is warning General Mills about health claims on the Cheerios label, but General Mills says its science is strong.
In a warning letter sent to General Mills, the FDA notes Cheerios is misbranded in a way that makes the cereal sound like a drug to prevent, mitigate, and treat high cholesterol and heart disease.
As evidence, the FDA points to language on the Cheerios label that includes this statement: Did you know that in just 6 weeks Cheerios can reduce bad cholesterol by an average of 4 percent? Cheerios is clinically proven to lower cholesterol. A clinical study showed that eating two 1.5 cup servings daily of Cheerios cereal reduced bad cholesterol when eaten as part of a diet low in saturated fat and cholesterol.
The FDA does allow a health claim linking soluble fiber from whole-grain oats with a lower risk of coronary heart disease, and also to include as part of that statement a note about lowering total and LDLcholesterol levels.
But according to the FDA, the Cheerios label inappropriately separates the heart disease and cholesterol claims.
The FDA also takes issue with a General Mills web site mentioned on the Cheerios label that uses language that doesnt comply with approved health claims.
In response, General Mills has posted a statement on its web site.
Ditch The Fizzy Drink
Instead of drinking sugary fizzy drinks, drink water. Sugary drinks contain lots of refined sugar, which is bad for your heart and overall health. Another bonus tap water is free!
If you would like a cholesterol test or have any questions or concerns about your heart health, please contact your GP or healthcare provider for advice.
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Is Diet The Only Way To Improve My Cholesterol Levels
While diet is one of the best ways to improve cholesterol levels, there are other lifestyle modifications that can also help!
- Weight loss: If you are above a healthy weight, losing 5-10% of your body weight can reduce total and LDL cholesterol and increase HDL cholesterol.
- Exercise: Aiming for at least 30 minutes of moderate-intensity aerobic activity on most days can improve your cholesterol levels. Try starting off with improving your daily step count!
- Quitting smoking: Smoking lowers HDL cholesterol. Quitting smoking is important to reduce your risk of heart disease and stroke, especially if you have high cholesterol.
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Eat Foods High In Soluble Fibre
Soluble fibre is a type of fibre found in plant food. Because it is not absorbed in the intestine, soluble fibre can bind cholesterol in the intestine and remove it from the body. Its found in fruits, vegetables, grains and legumes.
As you eat more fibrous foods, be sure to also drink plenty of water to prevent constipation.
Focus On Fruits Vegetables Whole Grains And Beans
Our typical American diet is now abbreviated as SAD by scientists nationwide because its full of foods that do sad things to both hearts and waistlines. Hyperprocessed foods like potato chips and French fries. Sugar-saturated drinks. And fatty, artery-clogging meats and full-fat dairy foods like cheese.
We dont have to become complete vegetarians to get our cholesterol levels into healthy ranges, studies on the Pritikin Program have found, but clearly, the more vegetables, fruits, potatoes, and other naturally-fiber-rich plant foods we eat, the healthier well be.
Plant foods high in soluble fiber are especially beneficial in lowering total and LDL bad cholesterol levels. Good sources include beans , yams, oats , barley, and berries.
For simple tips on bringing more fruits, vegetables, whole grains, and beans into your life, here is a 5-day sample healthy meal plan from the doctors and dietitians at Pritikin Longevity Center.
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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.
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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Will Stopping Smoking Lower My Cholesterol
If you’re a smoker you might already know you should stop if you have high cholesterol. Smoking increases bad cholesterol and lowers good cholesterol, increasing your risk of heart attacks and stroke.
- If youre struggling to stop smoking, talking to your GP is a great first step, or if youre in England you can call the NHS Stop Smoking Service on 0300 123 1044.
- There are also free services in Scotland, Wales and Northern Ireland.
These services will be able to give you useful advice on how to deal with cravings and gradually stop smoking.
Find out more about what smoking does to your body.
Dangers Of High Cholesterol
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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Cholesterol And Healthy Eating
What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. Try to eat a wide variety of foods from each of the five food groups. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.
The Heart Foundation recommends:
- Plenty of vegetables, fruits and wholegrains.
- A variety of healthy protein sources , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it is lean and limit to 1-3 times a week.
- Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
- Healthy fat choices nuts, seeds, avocados, olives and their oils for cooking
- Herbs and spices to flavour foods, instead of adding salt.
Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.
Ideally, a healthy plate would include servings of ¼ protein, ¼ carbohydrates and ½ vegetables.
Serving size can vary depending on age, gender and specific nutrition needs.