Lowering Cholesterol With Diet And Exercise
Exactly how exercise works in improving your cholesterol levels is still not totally clear. Although there have been studies examining the effects of exercise on cholesterol, these studies have also been coupled with other cholesterol-lowering lifestyle changes, such as following a healthy diet or;losing weight.
Recent studies examining the effect of exercise alone reveal a few ways that exercise may help improve your cholesterol;levels:
- Lipoprotein particle size. Some studies have shown that exercise can change;your LDL . Smaller lipoproteins, such as small, dense LDL, have been associated with contributing to cardiovascular disease;but having larger LDL particles do not carry this same risk. Studies have shown that moderate exercise can increase the size of your LDL particles, which can help to reduce your risk of developing cardiovascular disease. In one study, a 12-week endurance exercise;program reduced small,;dense LDL;by up to 17%.
- Reverse cholesterol transport. A few studies in mice have suggested that exercise can enhance the transport of cholesterol from the bloodstream to the liver, where it will eventually be filtered out of the body.
- Absorption.;A few studies have shown that eight;to 12 weeks of endurance exercise may slightly reduce the absorption of cholesterol from the small intestine into the bloodstream. The amount of cholesterol made by the liver does not appear to be affected by exercise.;
Medication May Be Needed
For some people, diet and lifestyle changes are not enough. High blood cholesterol levels often have a genetic component. Some people inherit altered genes that cause high cholesterol and this cannot usually be changed sufficiently by lifestyle or diet.
If you are at risk of coronary heart disease and your LDL cholesterol level doesnt drop after scrupulous attention to diet, your doctor may recommend medications to force your blood LDL levels down. Cell cholesterol levels, however, remain normal, so lowering blood cholesterol has no effect on most cell metabolic processes.
Some people get muscle aches from statins, which are the most commonly used medication to lower blood cholesterol. However, diet and exercise will still be important, even if you are taking medication. Your doctor may also refer you to a specialist who treats cardiovascular disease.
Effects Of Moderate Exercise On Ldl
Although researchers are still trying to determine exactly how exercise affects your cholesterol, the bottom line is clear: moderate exercise appears to have favorable effects on your cholesterol levels:
- Moderate exercise reduced;LDL cholesterol by up to 10% in some studies. There are a few studies that suggest that exercise may have a slightly positive or neutral effect on LDL.
- Exercising regularly can increase your HDL cholesterol by between 3 and 6%.
Although this may not seem like much, combining exercise with other lifestyle changes can help keep your;cholesterol levels, as well as the rest of your body, healthy.
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Try Having One Vegetarian Meal Every Week
Dont let the word vegetarian scare you. By choosing a smartly prepared vegetarian meal, youre hitting multiple cholesterol-lowering goals at the same time, like eating healthier fats and getting more soluble fiber. Plus, many vegetarian meals are just as flavorful and filling as their meaty cousins.
Heres one idea for a low-cholesterol recipe: Try a freshly prepared salad with a sesame vinaigrette and some grilled, spiced tofu. For dessert, add some fresh blueberries, strawberries and oats to low-fat vanilla yogurt.
The key here is to build up a routine, like making every Tuesday night vegetarian night. Once that becomes the norm, try expanding to different nights, or add a weekly vegetarian lunch, too. You can also be flexitarian by just eating smaller portions of meat. Over time, these modifications can really add up and pay off.
What Kind Of Test Measures Cholesterol
Everyone over the age of 20 should get their cholesterol levels measured at least once every five years. Your healthcare provider will order a blood test that will indicate how much cholesterol is carried in your bloodstream. This test will give your cholesterol levels. Your provider might also order what is called a lipid panel or a lipid profile. The panel gives you the following numbers:
- Total cholesterol.
- Non-HDL cholesterol.
- Ratio between cholesterol and HDL.
There are advanced tests that break down the size and shapes of LDL cholesterol levels, and also give the LDL particle number, but those are not normally ordered. Some test makers say that the more advanced tests are better at indicating who is at risk for heart disease, but most providers still feel that the usual tests are adequate.
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Dietary Tips To Avoid Cholesterol
The most important thing you can do to reduce your cholesterol level is to maintain a healthy lifestyle. You should try to:
- Increase the amount and variety of fresh fruit, vegetables and wholegrain foods you have each day.
- Choose low or reduced-fat milk, yoghurt and other dairy products or have added calcium soy drinks.
- Choose lean meat .
- Limit fatty meats, including sausages and salami, and choose leaner sandwich meats like turkey breast or cooked lean chicken.
- Have fish at least twice a week.
- Replace butter and dairy blends with polyunsaturated margarines.
- Include foods in your diet that are rich in soluble fibre and healthy fats, such as nuts, legumes and seeds.
- Limit cheese and ice cream to twice a week.
Other storage fats that are transported in blood lipoproteins include triglycerides. When present in high concentrations in the blood, this fat is also a risk for heart attack. Some foods will affect the cholesterol level or the triglyceride level and some will affect both.
How Cholesterol Moves Around The Body
Cholesterol is a white, insoluble and waxy substance. It is carried around the body by two key transport systems in the blood, which include:
- Low-density lipoprotein cholesterol carries most of the cholesterol that is delivered to cells. It is called the bad cholesterol because when its level in the bloodstream is high, it can clog up your arteries.
- High-density lipoprotein cholesterol is called the good cholesterol, because it helps remove excess cholesterol out of the cells, including cells in the arteries.
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How I Lowered My Cholesterol 44 Points Without Medication
NOTE: This post was written in 2013 but has been revised and updated several times since.
6 months ago I opened the letter from my clinic and saw the results of my blood test. My cholesterol was 243. Thats high. Medication is often recommended for a cholesterol level above 240. So now I knew I had to do something.
I had just been in for a routine physical exam. I knew my cholesterol could be a little high. 2 years ago it was 203 which is borderline high.
With my level now at 243 my doctor recommended I try to lower my cholesterol naturally with diet and exercise. Then, after trying that, if my cholesterol was still high I would be advised to go on cholesterol lowering medication. I did not want that. So I started researching about how to lower my cholesterol without medication.
Lowering My Cholesterol Getting StartedThe most common advice is to eat less fatty foods and less junk food. Eat more fruits and vegetables. And of course get more exercise.
Most people already know these things. But there were a few new things I learned.
I had no idea that sugar could cause heart disease. I thought it was just fatty foods and lack of exercise. More about this in a minute.
I hadnt really thought about processed food being bad. The more I learned the more I discovered it to be true.
White bread should be avoided. Im even getting to the point of avoiding wheat bread because there is apparently evidence that wheat is bad for you.
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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What Diet Is Best For Lowering Cholesterol
Studies have found that plant-based diets lower cholesterol levels more effectively than other diets. In 2017, researchers reviewed 49 studies that compared plant-based diets with omnivorous diets to test their effects on cholesterol. Plant-based diets lowered total cholesterol, LDL, and HDL levels when compared to omnivorous diets. Low-fat, plant-based regimens typically reduce LDL levels by about 15 to 30 percent.;
Some;recommendations for lowering cholesterol still include consuming chicken and fish. However, a number of studies have shown that heart disease patients who continue to eat these foods still tend to get worse over time. Those who adopt a low-fat, plant-based diet, get daily exercise, avoid tobacco, and manage stress;have the best chance of;reversing heart disease.
Add Plant Stanols Or Sterols
Include 2 grams of plant stanols or sterols per day. This may help lower your LDL cholesterol. Stanols and sterols are found in fortified foods or supplements. To add these in your diet you can:
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Add foods fortified with stanols and sterols. Ask your dietitian for more information.
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Include daily supplements such as CardioSterols or Cholestoff capsules and Benecol chews.
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Myth: Eating Foods With A Lot Of Cholesterol Will Not Make My Cholesterol Levels Go Up
Fact:;It can be complicated. We know that foods with a lot of cholesterol usually also have a lot of saturated fat. Saturated fats can make your cholesterol numbers higher, so its best to choose foods that are lower in saturated fats. Foods made from animals, including red meat, butter, and cheese, have a lot of saturated fats.
Instead, aim to eat foods with plenty of fiber, such as oatmeal and beans, and healthy unsaturated fats, such as avocados, olive oil, and nuts. Learn more about healthy diets and nutrition at CDCs nutrition, physical activity, and obesity website.
Talk with your health care provider about ways to manage your cholesterol. Learn more about medicines to lower cholesterol.
How Can Foods Help Lower Cholesterol
People can often reduce their cholesterol levels dramatically by changing the foods they eat. Diets high in saturated fats, trans fats, and cholesterolfound in meat, dairy products, and eggsraise cholesterol levels, which increases heart attack risk. Foods high in saturated fat are especially dangerous;because they can trigger the body to produce extra cholesterol.
Plants do the opposite. They are very low in saturated fat and free of cholesterol. Plants are also rich in soluble fiber, which helps lower cholesterol. Soluble fiber slows the absorption of cholesterol and reduces the amount of cholesterol the liver produces.;Oatmeal, barley, beans, and some fruits and vegetables are all good sources of soluble fiber.
It is important to continue to work closely with your health care provider to monitor your health and manage medications, even as you make dietary changes.
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How Quickly Can You Improve Your Cholesterol Levels
Your cholesterol levels are directly tied to your heart health, so its important to make sure theyre in a healthy range. If theyre not, youll need to work on raising your good cholesterol levels and lowering your bad ones . Medications can also improve your levels, but its best to make healthy changes that will improve your overall health and wellness.
Some of the best ways to lower your LDL levels are by:
- Eating heart-healthy foods and foods rich in omega-3 fatty acids
- Reducing your intake of saturated fats and trans fats
- Exercising most days of the week
- Quitting smoking if you smoke
- Losing weight
- Drinking alcohol in moderation
There are many factors that contribute to having high cholesterol levels, and your diet is a major one. However, genetics play a role too. If your levels are still high with a better diet and more exercise, your doctor may recommend medication to keep your levels in check.
How Long Does it Take to Improve Cholesterol Levels?
One of the great things about making healthy lifestyle changes is that you can see improvements fairly quickly. Most people see their levels improve within three to six months. Research shows that it takes longer for women, so dont be hard on yourself if your levels havent gone down as much as you want. Each body is different.
How Often Should I Check My Cholesterol?
Effects Of High Cholesterol Levels
The liver is the main processing centre for cholesterol and dietary fat. When we eat animal fats, the liver transports the fat, together with cholesterol in the form of lipoproteins, into our bloodstream.
Too much cholesterol circulating within LDL in our bloodstream leads to fatty deposits developing in the arteries. This causes the vessels to narrow and they can eventually become blocked. This can lead to heart disease and stroke.
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Best Ways To Lower Cholesterol
Once you are diagnosed of high cholesterol level, you should ensure to act immediately on how to reduce it. Your doctor may prescribe medication, but there are simple and natural ways to lower the cholesterol level.
; Lifestyle changes
Practicing a healthy lifestyle is the key to prevent the risk of developing health conditions. Lifestyle changes can help to lower the cholesterol level. Dr. Eugenia Gianos said that lifestyle and dietary changes can lower the cholesterol level by 20 percent, but may also vary on how the person practices it.
Usually, it takes about 3 to 6 months to lower the cholesterol level by doing regular exercise and healthy diet. But, the changes are noticeable shortly in men than women.
; Diet
Included in the lifestyle changes is improving your diet as it plays significant role to lower the cholesterol level. This is possible by reducing intake of saturated fat and increasing the dietary fiber.
You should avoid consuming hyper processed foods that are harmful to your heart. Likewise, fatty foods can clog your artery that may lead to stroke and other heart problems.
With this you should avoid if not reduce intake of saturated fats and trans fats that that easily raise bad cholesterol and heart-damaging. Instead, you should increase intake of omega-3 fatty acids that can protect you from heart disease.
How Quickly Can I Lower My Cholesterol
Your cholesterol levels may lower as quickly as a few weeks to a few months, depending on your treatment plan.
If your levels are very high, your healthcare provider may recommend taking medications at the start of your treatment plan. This may help lower your cholesterol levels more quickly. The sooner you can lower your bad cholesterol levels, the sooner you can lower your risk for plaques to form.
You can also lower your cholesterol through lifestyle and diet changes alone, but it may take three to six months to see results. Talk with your healthcare provider to figure out the best treatment plan for you.
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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.
Foods Rich In Unsaturated Fats
Cutting down on saturated fat;and replace some of it with unsaturated fats;is great way to lower your cholesterol. Foods which contain unsaturated fats include:;
- vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
- avocado, nuts and seeds
- a medium sized vegetable; such as a turnip, parsnip, sweet potato, leek, tomato or carrot
- a medium sized fruit; for example, an apple, orange or banana
- 2 small fruits; such as plums or satsumas
- a handful of berries or grapes; and other small fruits like strawberries and prunes
- a good-sized slice of a larger fruit; such as a melon, mango or pineapple
- a tablespoon of dried fruit
- a 150ml glass of fruit juice
- a bowl of salad
Fruits and vegetables can be fresh, tinned, frozen or dried. They all count. If you choose tinned, choose options in juice or water, without added sugar or salt.
Potatoes, yams, cassava and plantains are exceptions. They dont count because they count as a starchy food, like rice or pasta.
Unsweetened fruit juice and smoothies count too, but only one portion. More than one doesnt count because the loose sugar and acid in them can damage your teeth.
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Misconception: With Medications No Lifestyle Changes Are Needed
Medications can help control cholesterol levels, but making diet and lifestyle changes are the best way to reduce heart disease and stroke risk. To lower your cholesterol, eat a heart-healthy diet and get at least 150 minutes of moderate- to vigorous-intensity aerobic exercise a week.
Its also important to take your medication exactly as your doctor has instructed.
Learn more about cholesterol medications.
Misconception: Only Men Need To Worry About Cholesterol
Both men and women tend to see higher triglyceride and cholesterol levels as they get older. Although atherosclerosis typically occurs later in women than men, cardiovascular disease remains the leading cause of death in women. Weight gain also contributes to higher levels.
Premenopausal women may have some protection from high LDL levels of cholesterol, compared to men. Thats because the female hormone estrogen is highest during the childbearing years and it tends to raise HDL cholesterol levels. This may help explain why premenopausal women are usually protected from developing heart disease.
But cholesterol levels can still rise in postmenopausal women, despite a heart-healthy diet and regular physical activity. So women nearing menopause should have their cholesterol levels checked and talk with their doctor about their risk factors and treatment options.
At one time, it was thought that hormone replacement therapy might lower a womans risk of heart disease and stroke. But studies have shown that HRT doesn’t reduce the risk of heart disease and stroke in postmenopausal women. The American Heart Association doesn’t endorse HRT as a means to lower cardiovascular risks.
Doctors should consider women-specific conditions, such as premature menopause and pregnancy-associated conditions, when discussing their cholesterol levels and potential treatment options.
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