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 .
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.
Focus On Monounsaturated Fats
As opposed to saturated fats, unsaturated fats have at least one double chemical bond that changes the way they are used in the body. Monounsaturated fats have only one double bond.
Although some recommend a low-fat diet for weight loss, a study of 10 men found a 6-week, low-fat diet reduced levels of harmful LDL, but also reduced beneficial HDL .
In contrast, a diet high in monounsaturated fats reduced harmful LDL, but also protected higher levels of healthy HDL.
A study of 24 adults with high blood cholesterol came to the same conclusion, where eating a diet high in monounsaturated fat increased beneficial HDL by 12%, compared to a diet low in saturated fat .
Monounsaturated fats may also reduce the oxidation of lipoproteins, which contributes to clogged arteries. A study of 26 people found that replacing polyunsaturated fats with monounsaturated fats in the diet reduced the oxidation of fats and cholesterol (
Monounsaturated fats like those in olive oil, canola oil, tree nuts and avocados reduce the bad LDL, increase the good HDL and reduce the oxidation that contributes to clogged arteries.
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.
You May Like: Are Mussels High In Cholesterol
Foods That Fight High Cholesterol
It’s easy to eat your way to an alarmingly high cholesterol level. And the reverse is true too changing what you eat can lower your cholesterol and improve the composition of the armada of fats floating through your bloodstream. Fresh fruits and vegetables, whole grains, and “good fats” are all part of a heart-healthy diet. But some foods are particularly good at helping bring down cholesterol.
How? Some cholesterol-lowering foods deliver a good dose of soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Others provide polyunsaturated fats, which directly lower LDL, or “bad” cholesterol. And those with plant sterols and stanols keep the body from absorbing cholesterol. Here are 5 of those foods:
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.
You May Like: Can Stress Raise Cholesterol
What Are Early Signs Of Fh
When you have FH, early detection of high cholesterol levels is key to getting the treatment that can lower your risk of cardiovascular disease. In addition to family history of early cardiovascular problems, you may also notice lumps forming under your skin.
These fatty deposits are called xanthomas, and are particularly noticeable around tendons in the hands, knees, Achilles tendons and elbows, and under the skin around your eyes. Sometimes an ophthalmologist may spot signs of cholesterol deposits in your eyes as well.
Whether or not you have obvious signs of high cholesterol, you should get checked if heart disease runs in your family. Talk to your family doctor about your concerns a simple blood test is all it takes to see if your cholesterol levels are in the healthy range. A high cholesterol level at a young age is a particular red flag that you may have FH. If your doctor suspects you have the condition, you can undergo genetic testing to confirm the diagnosis.
Are There Any Treatments For High Cholesterol Levels Caused By Genetics
Usually, the first line of treatment for high cholesterol is lifestyle modification, but if you have FH youll need more advanced treatment. Its always important to eat a low-fat diet, exercise and control your weight. Having a healthy lifestyle is crucial for heart health and for overall health, says Martin. However, people with FH could eat an extremely low-fat diet and still not be able to control their cholesterol because theyre genetically unable to handle it. For them, cholesterol is going to build up in the bloodstream regardless of what they eat.
Fortunately, there are medications that can substantially lower LDL cholesterol levels. The most common treatment for FH is statin drug therapy. Statin drugs work by blocking an enzyme that produces cholesterol in the liver and increases your bodys ability to remove cholesterol from the blood. They can lower your LDL cholesterol levels by 50 percent or more. Statins have been safely used to reduce the risk of heart disease for 30 years and continue to be the number one option when it comes to helping people with FH.
Other treatment options include medications that block cholesterol from being absorbed from your intestines into your bloodstream, or drugs that block an enzyme called PCSK9, which reduces the amount of LDL cholesterol in your blood.
You May Like: Does Beer Contain Cholesterol
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.
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.
Read Also: Is Shrimp Cholesterol Bad
How Do I Lower My Cholesterol Your 5 Top Questions Answered
High cholesterol could be caused by things we can control like lifestyle habits, or things we cant like age and family history. Keeping on top of the things you can control with simple changes can help to lower your risk of heart and circulatory disease. We answer your questions with simple tips to help you start making changes today.
Tactics To Reduce Cholesterol Quickly
For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.
Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.
Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.
Thats what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1
You May Like: Is Shrimp Bad For Your Cholesterol
Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.
A Guide To Healthy Eating: Strategies Tips And Recipes To Help You Make Better Food Choices
Eat real food. Thats the essence of todays nutrition message. Our knowledge of nutrition has come full circle, back to eating food that is as close as possible to the way nature made it. Based on a solid foundation of current nutrition science, Harvards Special Health Report A Guide to Healthy Eating: Strategies, tips, and recipes to help you make better food choices describes how to eat for optimum health.
Also Check: Does Tuna Contain Cholesterol
/9natural Remedies For Cholesterol
Cholesterol is a type of fat present in the blood. The body uses cholesterol to perform various activities such as keeping the cell walls flexible, synthesizing of hormones, bile acid and vitamin D. There are mainly two types of cholesterol-Low-Density Lipoproteins which is the bad cholesterol that increases your risk of heart disease and the High-Density Lipoproteins which is the good cholesterol that reduces your risk of heart diseases. Being overweight, age, family history and foods rich in saturated and trans fat are the factors that affect your cholesterol levels. Cholesterol can lead to the blockage of arteries, but can be reduced by making few changes like following a healthy diet and exercising regularly. Here is a list of home remedies that can help you lower bad cholesterol levels naturally.
Medication For High Cholesterol
Your doctor may recommend medication as part of your treatment plan. Statin drugs are commonly used and reduce the amount of cholesterol produced in the liver. Other common drugs include those that decrease absorption of cholesterol or increase its elimination.
Cholesterol-lowering medications arent a substitute for lifestyle change but can be a part of an effective and individualized treatment plan.
Read Also: How Much Cholesterol In Pork Chops
Skip The Sweet Drinks
One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week — that means three 12-ounce cans of soda.
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 .
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.
Don’t Miss: How Much Cholesterol Is In Shrimp
Cholesterol Is Not All Bad
First things first, not all cholesterol is bad. Your body needs cholesterol for several very important functions according to Hayleigh D. Slezak, PA, Physician Assistant at Riverside Primary Care Hidenwood.
Cholesterol is found in the membranes of cells. Its used as a building block for hormones and also helps the body make vitamin D and digest foods.
Cholesterol is classified as good and bad, based on what it does in the body:
- Bad cholesterol is known as LDL because it is harmful to health and associated with increased risk of heart disease and stroke.
- Good cholesterol is known as HDL because it is protective of health and associated with reduced risk of heart disease and stroke.
How Long Does It Take To Reduce Cholesterol
Cholesterol drops over time, not suddenly, after a few days of healthier living. There is no set period in which cholesterol is guaranteed to drop.
Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks. It is possible for lifestyle changes to change cholesterol levels within weeks. However, it may take longer,
- Total cholesterol: less than 200 milligrams per deciliter
- LDL bad cholesterol: less than 100 mg/dL
- HDL good cholesterol: higher than 60 mg/dL
- Triglycerides: less than 150 mg/dL
According to an article in the journal Circulation, the American College of Cardiology and the American Heart Association recommend using statins to lower cholesterol in people with cholesterol higher outside of these levels.
However, they also recommend doctors consider a persons cholesterol levels and overall risk of cardiovascular disease before prescribing a cholesterol-lowering medication.
The AHA recommends that people with atherosclerotic cardiovascular disease get high-intensity statin therapy maximally tolerated statin therapy to lower LDL by at least 50%.
The AHA also recommends high-intensity statin therapy for individuals with severe primary hypercholesterolemia .
There are a number of habit changes a person can incorporate into their daily routines in order to gradually and consistently lower their LDL levels over time. Including:
Recommended Reading: Pork Cholesterol Levels