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How To Control Blood Cholesterol Through Diet

Stage 3 The Plaque Bursts And A Blood Clot Blocks The Artery

How to Reduce Cholesterol Through Diet

Narrowing of the artery due to the build-up of plaque makes it harder for blood to flow through the artery. Forcing the blood through a narrower space increases blood pressure in the artery, which can tear open the fibrous cap of the unstable plaque.

As the cap bursts, the contents of the plaque including cholesterol, fats, and white blood cells are released into the blood. This can trigger the development of a large blood clot which can completely block the already narrowed artery.

Depending on where the blockage occurs, the blood clot can cause a medical emergency, such as a heart attack or a stroke .

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What Is Soluble Fiber

Soluble fiber provides the greatest heart-health benefits. It helps lower total and LDL cholesterol levels by binding to bile in the gut and removing it with the body’s waste. Bile is made up of cholesterol. Good sources of soluble fiber include:

  • Oats and oat bran.
  • Apples, bananas, pears and citrus fruits.
  • Brussel sprouts, broccoli, cabbage, sweet potatoes, squash.

Choose Food Products Fortified With Sterols And Stanols

Sterols and stanols are cholesterol-like substances that occur naturally in plant-based food. Research has shown that when eaten in adequate amounts , plant sterols reduce LDL cholesterol in the body by competing with LDL cholesterol for absorption. In fact, studies have shown that consistently consuming 2g of plant sterols per day can help lower LDL cholesterol by 10 per cent.3,4 Sterols and stanols are found naturally in vegetables, or in higher amounts in fortified products including:

  • Milks.

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Q: Can Statins Actually Reverse Plaque Buildup

A: Yes. There have been several clinical studies many of them done here at Cleveland Clinic that show statins can reverse plaque buildup.

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Two statins in particular, atorvastatin, which is sold under the brand name Lipitor, and rosuvastatin, which is sold under the brand name Crestor, are the strongest statins.

Clinical studies using ultrasound in the coronary arteries have shown that when you are on high doses of these medicines, even if you have plaque buildup already, you can stabilize the plaque on statin therapy.

If your LDL cholesterol is lowered below 70 mg/dL, you can even see a regression in the plaque by up to 24%. So having really a low LDL cholesterol level can help stabilize any plaque buildup you have, and prevent further plaque progression.

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What Is ‘bad’ Cholesterol

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Whilst cholesterol is seen as the enemy of a healthy diet, we actually need the fatty substance to stay healthy. “It’s needed to make cell membranes, various hormones, certain vitamins and bile salts which are important for the digestion of fat,” explains Garton.

The problem comes when there are high levels of cholesterol in the blood, increasing the risk of heart disease, stroke and vascular dementia. The risk increases the longer the higher cholesterol is left untreated.

There are actually two main types of cholesterol involved: low-density lipoprotein and high-density lipoprotein .

“LDL is the main carrier of cholesterol in the blood and is often called ‘bad’ cholesterol because too much LDL cholesterol can build up in your arteries and cause narrowing,” says Garton. “HDL is often called ‘good’ as it picks up excess cholesterol from the arteries and takes it back to the liver where it can be removed from the circulation. As well as LDL cholesterol, other non-HDL cholesterol is considered ‘bad’ as it can also contribute to fatty build-up in the arteries.

“The ideal situation is to have low non-HDL cholesterol. It’s also important that your HDL cholesterol does not drop too low.”

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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 , 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:

What Are The Risks Linked To High Cholesterol

Too much LDL cholesterol in the blood can increase your risk of heart and blood vessel disease .

The excess LDL cholesterol leads to fatty deposits called plaque forming in the artery walls. Over time, the plaque causes narrowing and hardening of the arteries .

This can lead to:

  • Angina when plaque builds up in the major arteries that supply your heart, known as the coronary arteries, they become narrower and are partially blocked, reducing blood flow and oxygen supply to the heart. This may cause shortness of breath and chest pain.
  • Heart attack if a plaque in a coronary artery bursts , a clot may form and block the supply of blood to the heart, starving it of oxygen.
  • Stroke if the blood vessels that supply the brain become narrower or blocked by plaque, blood supply to the brain can be severely reduced or cut off, causing a stroke. Strokes can also be caused when a clot from another part of the body travels through the blood and lodges in an artery in the brain.
  • Peripheral vascular disease this usually affects the arteries that supply the legs and feet, causing leg pain when walking , and even pain when resting, when the circulation is more badly affected

A high level of HDL cholesterol is good because HDL cholesterol helps remove other forms of cholesterol from the blood, taking them back to the liver where they’re removed from the blood and passed out of the body.

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Include One Or Two Vegetarian Meals Per Week To Reduce Saturated Fat Intake

In recent years, there has been a stronger push for more plant-based diets. This push is now reflected in most café and restaurant menus, through the growing vegetarian and vegan options available that may not have been available in the past. There are a number of health benefits in following a plant-based diet, one of those being improved cardiovascular health due to limiting intake of saturated fat and encouraging a high intake of heart-friendly wholegrains, legumes, nuts, fruits and vegetables.

Saturated fat is typically consumed in animal products such as red meat, eggs and whole-fat dairy, although it also appears in some plant-based oils . You dont have to switch completely to a vegetarian or vegan diet to help improve your cholesterol levels you can start by simply thinking about eating one or two meat-free meals a week. There are plenty of delicious options to try, such as:

  • Vegetarian pad Thai
  • Tacos filled with Mexican-style beans
  • Tofu honey and soy stir-fry.

Replace Saturated Fats With Healthier Fats

Eating Healthy – How to Decrease Cholesterol and Blood Pressure

Replacing foods that contain mainly saturated fats with foods that contain unsaturated fats such as polyunsaturated and monounsaturated fats will help reduce your cholesterol level.

For example, instead of butter and cream in cooking, use olive oil, nut butters or avocado.

Healthy unsaturated fats are found in:

  • nuts
  • olives
  • oily fish
  • avocado
  • fruits and vegetables

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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.

Eat Fibre To Lower Cholesterol

Eating high-fibre food can also help to lower your cholesterol. Fibre helps reduce the amount of cholesterol that is absorbed into the blood stream from your intestine.

  • Make sure you get at least five portions of fruit and vegetables a day as these contain fibre along with other nutrients
  • Eat plenty of other high fibre foods like pulses oats and seeds.
  • Choose more wholegrain foods when you can, such as brown or granary bread over white.

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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.

The Link Between Dietary And Blood Cholesterol

15 Home Remedies to Naturally Reduce Cholesterol

The liver produces as much cholesterol as your body needs. It packages cholesterol with fat in whats called very low-density lipoproteins .

As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, which carries cholesterol wherever it is needed.

The liver also releases HDL, which then carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and it 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 being low in cholesterol, recent research has shown that dietary cholesterol actually has only 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.

Current guidelines by leading U.S. health organizations for lowering risk of heart disease no longer contain specific recommended levels for dietary cholesterol, including the:

  • American Heart Association (
  • 7 )

The guidelines do recommend moderating cholesterol consumption, but this is more to limit the saturated fat that often accompanies cholesterol in foods than to limit intake of cholesterol itself .

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Foods That Lower Your Cholesterol

Some foods can actively help to lower your cholesterol and they all work in different ways. Try to include these foods in your meals whenever you can:

1. Oats and barley

Eating whole grain foods reduces your risk of heart disease. Oats and barley are extra special because they are high in a type of soluble fibre called ‘beta glucan’. Beta glucan helps to lower ‘bad’ LDL cholesterol in your blood2,3.

Tip: Flavoured oat products like ‘Quick Oats’ often contain added salt and/or sugar. Choose products that contain 100% oats as they’re closest to how theyre found in nature.

2. Vegetables and fruit

Eating a variety of colourful vegetables and fruit everyday can help protect you against heart disease, stroke and some cancers4,5. Many vegetables and fruit are high in soluble fibre which helps to reduce the absorption of cholesterol and lower ‘bad’ LDL cholesterol in your blood.

Tip: Leave the skins on vegetables like pumpkin, kmara and carrot to maximise your intake of fibre. Use orange and lemon peel in dressings and sauces.

3. Foods rich in heart-healthy fats

Eating plenty of foods that contain heart-healthy mono and poly-unsaturated fats increases the levels of ‘good’ HDL cholesterol in your blood.

These foods contain heart-healthy fats.

  • Avocado
  • Olives
  • Vegetable oils and spreads

Eating these foods instead of foods high in saturated fat improves your cholesterol. Itll reduce your risk of heart disease too6.

4. Legumes and beans

5. Nuts

6. Soy products

7. Plant sterols

How Do I Know If I Have High Cholesterol

Many Australians don’t know they have high cholesterol, because there are no symptoms. High cholesterol can only be detected through a blood test.

Some people have a condition called familial hypercholesterolaemia where a genetic problem leads to high cholesterol. About one in 500 Australians has this condition and many dont know they have it. If you have a family history of high cholesterol or of heart disease at a young age, ask your doctor about your risk.

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The Dietary Guidelines For Americans Summarized

Heres a summary of the 2015-2020 Dietary Guidelines for Americans:

  • Avoid industrial trans fats.

  • Replace saturated fats with polyunsaturated fats, and aim to get less than 10% of your calories from saturated fats.

  • Reduce calories from solid animal fats with plant oils when possible.

  • Prioritize seafood , lean meats, poultry, eggs, legumes , nuts, seeds, and soy products over red and processed meats as sources of protein.

  • Treatment For High Cholesterol

    Cholesterol Control: How can diet and medication help?

    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.

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    Foods To Avoid If You Have High Cholesterol

    Still, if your doctor recommends it, you may need to limit your dietary cholesterol.

    Foods to limit or avoid include:

    • Red meat and other meats that contain visible fat
    • Organ meats, such as liver
    • Full-fat dairy products, including whole milk, cream, ice cream, butter, and cheese
    • Deli meats
    • Baked goods made with saturated or trans fats, like doughnuts, cakes, and cookies
    • Foods containing any “partially hydrogenated” oil in the ingredients list
    • Solid fats, including shortening, stick margarine, and lard
    • Fried foods
    • Store-bought dough

    The Key Is Lowering Ldl And Making Lifestyle Changes

    High blood levels of cholesterol encourage the formation and growth of vascular plaques that put you at risk for . So, can we reduce plaque buildup? Making plaque disappear is not possible, but we can shrink and stabilize it, says cardiologist Dr. Christopher Cannon, a Harvard Medical School professor.

    Plaque forms when cholesterol lodges in the wall of the artery.

    Image: Thinkstock

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    What Foods Will Make My High Cholesterol Worse

    If you have high cholesterol, its most important to eat less saturated fat. Foods that are high in saturated fats are things like fatty and processed meat, pies and pastry, butter, cream, and coconut oil.

    Some foods contain dietary cholesterol but surprisingly they dont make a big difference to the cholesterol in your blood. These are foods like eggs, some shellfish like prawns and crab and offal such as liver, liver pate and kidney. They are low in saturated fat and so are fine to eat as part of a healthy diet.

    Find out more about cholesterol and eggs

    What Are The Good And Bad Types Of Cholesterol

    Top 10 Superfoods to Lower Cholesterol

    Low-density lipoprotein is bad cholesterol. The more LDL you have in your blood, the higher your risk of heart disease. High-density lipoprotein is good cholesterol. This type lowers your risk of heart disease.

    Triglycerides are another type of fat in your blood. People with diabetes and those who are at risk of diabetes tend to have high triglycerides. When you make changes in your lifestyle to improve your cholesterol levels, you want to lower LDL, raise HDL, and lower triglycerides.

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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.

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