Start A Healthy Plan And Make A Delicious Recipe
One of the best ways to reduce or prevent high cholesterol is to cut back on the foods that cause it. Those include trans fats, often listed as partially hydrogenated oil on cookie and cracker packages, and saturated fats, found mostly in meat, cheese and butter. To replace those foods, eat more high-fiber plant foods and heart-healthy fats the foods known to lower cholesterol. We list seven of these superfoods below. If overhauling your entire diet sounds too hard, try making just one change per week to make healthy changes that stick.
Week 1: Opt for oats for breakfastOats just might be the perfect way to start your day. They energize you, keep you regular and have more soluble fiber the kind that kicks out bad LDL cholesterol than any other grain. You dont even have to cook them see below for the easiest recipe ever. Other good grain choices are oat bran, barley and whole grains in general.
Week 2: Add an apple a dayApples are high in pectin, another type of soluble fiber that lowers LDL cholesterol. Strawberries, blueberries, grapes and oranges also pack loads of pectin and other nutrients that give them their vibrant colors, so load up.
Week 4: Have a handful of nutsSnacking on a small handful of walnuts, almonds, peanuts, hazelnuts or pistachios every day can lower bad cholesterol by about 5 percent, studies show. The unsaturated fats in nuts are good for your heart too, unlike the saturated or trans fats in salami, cheese and many crackers.
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.
The Link Between Dietary And Blood Cholesterol
The liver produces as much cholesterol as the body needs. It packages cholesterol with fat in very low-density lipoproteins .
As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, or low-density lipoprotein, which carries cholesterol wherever it is needed.
The liver also releases high-density lipoprotein , which carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and 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 low in cholesterol, dietary cholesterol actually only has 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.
For example, a study randomly assigned 45 adults to eat more cholesterol in the form of two eggs daily. In the end, those eating more cholesterol did not have higher total cholesterol levels or changes in lipoproteins, compared to those eating less cholesterol .
While dietary cholesterol has little influence on cholesterol levels, other foods in your diet can worsen them, as can family history, smoking and a sedentary lifestyle.
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Work With Your Doctor On A Lower Cholesterol Plan
Lowering your cholesterol doesnt mean going it alone. Your primary care doctor is a helpful partner along your journey.
Your doctor can work with you to create an action plan just for you one that combines diet, exercise and other lifestyle changes to help you lower and manage your cholesterol.
For example, losing weight and quitting smoking can be big helpers for lowering cholesterol. Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your bad LDL cholesterol levels significantly.
But these two tasks arent easy. Fortunately, your primary care doctor can be a great resource to help you get started and find practical ways to stick with it. Plus, help with quitting smoking and losing weight may already be covered if you have health insurance.
Whether you want to quit smoking, lose weight or just learn more about how your personal health would benefit from lower cholesterol levels, regular check-ins with your doctor are key. They can also perform cholesterol tests the only way to actually measure cholesterol to check your progress and help you make adjustments based on the results.
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.
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How Quickly Can Cholesterol Levels Change
The Cholesterol Levels in the blood is not only affected by the daily diet, but also depends on the speed at which the body manufactures and eliminates LDL cholesterol, and heart disease is caused by the amount of LDL cholesterol in the blood. The body can make the cholesterol the body needs without having to get extra from food.
There are reasons
for high and low cholesterol. Many factors determine whether your LDL cholesterol level is high or low, including:
There are genetic genes in the body that control the rate at which LDL cholesterol is manufactured and eliminated, thus affecting the level of LDL cholesterol. And familial hypercholesterolemia is a special hereditary high cholesterol condition, 1 in 500 people suffer from it, leading to the occurrence of early heart disease.
There are two substances in food, which will increase LDL cholesterol
- Saturated fat: A type of fat mainly derived from animals.
- Cholesterol: It also comes from animal food.
Eating too many foods containing saturated fat and cholesterol is the main reason for high cholesterol and high heart disease rate because saturated fat can increase the level of Low cholesterol more than any other food. Therefore, reducing the consumption of saturated fat and cholesterol-rich foods is very important to reduce blood cholesterol levels.
Regular exercise can lower LDL cholesterol levels.
Age and gender
Friday: Enjoy A Blueberry Yogurt Parfait Dessert
I consider blueberries one of my superfoods, says Crandall, who eats them any chance he gets. All berries contain antioxidants, but certain berries contain more fiber. One serving size of blueberries contains 5 g another reason they’re a good choice to help lower cholesterol fast.
You can eat blueberries dried, and you can cook with them, too. If theyre not in season, you can buy packs of frozen blueberries just be careful to use them as soon as they thaw out, so they’re still firm. An excellent way to enjoy blueberries is to layer them with fat-free or low-fat yogurt for a tasty parfait as a desert.
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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.
Does Lowering Your Cholesterol Protect You From Ever Having A Heart Attack
Not necessarily. Since their arrival in the 1990s in Americans medicine cabinets nationwide, statin drugs have indeed proven very effective for reducing high LDL levels, and they do slow the progression of cholesterol-filled plaques. But sadly, the #1 cause of death in Americans taking statins to lower their elevated LDL levels is still heart attacks, states Kimberly Gomer, MS, RD, LDN, one of the many faculty who teach wellness education and nutrition workshops at the Pritikin Longevity Center.
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How Long Does It Take To Reduce Cholesterol Levels
How long it takes to lower your cholesterol can vary, but changing your numbers over a six-month time period is a realistic goal, Grace Derocha, RD, CDE, a registered dietitian and certified diabetes educator at Blue Cross Blue Shield of Michigan, tells LIVESTRONG.com.
Why? Six months gives your body time to process excess cholesterol and for you to form healthy habits that can help lower and prevent high cholesterol, she says.
Good Vs Bad Cholesterol
The human body needs cholesterol to produce vitamin D and certain hormones, build cell membranes and support bile production. This waxy substance is an integral component of the cell plasma membrane and plays a key role in cellular functions. It’s synthesized in the liver and transported to your cells through the blood.
Read more:What Is the Function of Cholesterol in the Body?
Not all cholesterol is created equal, though. HDL cholesterol removes excess plaque and cholesterol from your system, leading to a lower risk of stroke and cardiovascular problems. The LDL version builds up on the artery walls and narrows the blood vessels. Therefore, HDL is considered the “good” cholesterol, while LDL is referred to as the “bad” cholesterol.
As MedlinePlus notes, LDL cholesterol should not exceed 100 milligrams per deciliter. HDL cholesterol levels should be at least 50 milligrams per deciliter in women and 40 milligrams per deciliter or higher in men. Total cholesterol levels of between 125 and 200 milligrams per deciliter are considered normal for healthy adults.
Read more:Normal Cholesterol Levels by Age
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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.
Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats.;An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains.;Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans.;Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra.;These two low-calorie vegetables are good sources of soluble fiber.
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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.
How To Lower Triglycerides And Cholesterol Naturally
Your genes, diet, and lifestyle all affect your triglyceride and cholesterol levels. Some people naturally produce more triglycerides and cholesterol than others. This is based on their genetics and family history. Still, these levels are just part of your overall lipid levels, and lifestyle changes are one of the best ways to keep your numbers within a healthy range.
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Lower Your Cholesterol Whether You’re Eating Breakfast Lunch Dinner Dessert Or Even A Snack
Did you know cholesterol in food only plays a small part in increasing our bodies cholesterol levels? But what we eat has a big role to play in managing our cholesterol and heart health.Consistently poor eating habits, combined with a lack of physical activity can lead to unhealthy weight gain, which can also raise levels of unhealthy cholesterol levels and lower levels of HDL cholesterol which can negatively affect your heart health.
High-density lipoprotein is often called the good cholesterol because it helps to remove other forms of cholesterol from your bloodstream and helps to keep cholesterol from building up in the arteries. Low-density lipoprotein is often called the bad cholesterol because it is the main source of cholesterol build-up and blockage in the arteries.
Time and time again we hear that balance is the key to health. There are some foods that can improve LDL cholesterol levels and eating these foods in moderate amounts can help keep us fighting fit. Foods containing healthier fats or soluble fibre are great examples of this. So with this in mind, here are some delicious ideas that can help you eat your way to a healthier heart.
Cut Back On Animal Fats
Forgo fatty, processed meats such as bologna, salami, pepperoni and hot dogs, as well as fatty red meats like ribs and prime cuts of beef, pork, veal or lamb. Also, skip skin-on chicken or turkey. Avoid full-fat dairy products such as whole milk, cheese, cream, sour cream, cream cheese and butter. These foods contain saturated fat as well as cholesterol, which are both associated with higher blood cholesterol and plaque buildup.
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/8the Normal Level Of Ldl In The Body
The total amount of cholesterol in both men and women should not be more than 199 milligrams per deciliter . This includes the amount of LDL and HDL. 100 mg/dL or lower LDL is considered good or healthy, while between 130 to 159 mg/dL is considered borderline. Above 160 mg/dL is termed as high cholesterol.
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?
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