Home Remedy For Lower Cholesterol #3 Drink Some Green Tea
Catechin, a major constituent of green tea, has been shown to reduce oxidized low-density lipoprotein.
In a 2007 study, volunteers consumed the equivalent of 6 to 7 cups of green tea daily and experienced a significant change in plasma LDL concentration.
These Jasmine Green Tea Dragon Pearls make tea time a little more special.
Red Wine Or Grapes: A Toast To Resveratrol
A plant-based chemical known as;resveratrol, found in the red grapes used to make red wine, can help to lower blood levels of;LDL;cholesterol. It also appears to protect against;coronary artery disease, thanks to its antioxidant and anti-inflammatory properties. Furthermore, a glass of red wine with a meal can help prevent the constriction of blood vessels that can follow a fatty meal and lead to atherosclerosis and;heart attack.
If you don’t drink, don’t start now. You can get;resveratrol;from red, black, and purple grapes, and from blueberries, cranberries, and even peanut butter.;If you do drink alcohol, limit your consumption of red wine to one or two 5 oz glasses a day.
Home Remedy For Lower Cholesterol #15 Exercise
Although exercise is very good for many reasons, promoting circulation and strengthening the body, it’s not a magic bullet when it comes to cholesterol.
Cleveland Clinic states that Exercise has the greatest effect on triglycerides and HDL, the good cholesterol . Exercise does not have much impact on LDL unless combined with dietary changes and weight loss. Start out slowly and gradually increase your activity levels.
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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.
What Is Ldl Cholesterol
Cholesterol is a fatty substance which is carried around the body in blood by small molecules known as lipoproteins. Although anything termed fatty is often considered bad for the body, cholesterol is actually essential for the body to function properly.
Low-density lipoprotein cholesterol is the most common form of cholesterol found in the body the next most common is high-density lipoprotein cholesterol and due to the buildup of plaque in your arteries it can cause, is referred to as bad cholesterol.
Ideally, you should be looking to have LDL cholesterol levels of less than 100mg/dL to be considered healthy, but nearly a 1/3 of US citizens still have unhealthy levels of LDL cholesterol and this can cause a wide range of health issues such as heart attacks and strokes.
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Study Suggests Lower Ldl Cholesterol Is Better
A recent meta-analysis published in JAMA Cardiology suggests that it is both safe and effective to lower LDL below 70 mg/dL. The authors reviewed a large database of CVD patients with LDL levels averaging 70 mg/dL or less at the start of the studies. On average, there was a 20% drop in CVD risk seen for every 39 mg/dL drop in LDL cholesterol. In other words, a drop in LDL from 70 mg/dL down to 31 mg/dL was associated with 20% fewer CVD events such as heart attack or stroke.
The benefit was consistent regardless of the medications used to lower cholesterol. The JAMA Cardiology meta-analysis looked at studies in which LDL was lowered with a statin drug, which works by lowering LDL production in the liver, or with a different type of medication, including ezetimibe , which interferes with absorption of LDL from the intestine, or PCSK9 inhibitors, newer injectable medicines that increase uptake of LDL from the bloodstream into the liver. The drop in CVD risk was in line with previous studies of patients who started with LDL levels around 130 mg/dL, and saw a drop in CVD events of about 22% for every 39 mg/dL drop in LDL.
In this study, there was no increased risk of adverse outcomes , even when LDL was lowered to as low as 20 mg/dL. Although statin medications themselves have been linked to side effects, especially at high doses, it appears that extremely low LDL concentrations are not responsible for side effects.
Substitute Healthy Oils In Place Of Butter And Margarine
Of course, its not always realistic to avoid fats when youre whipping up a tasty meal.
When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats like butter, margarine, shortening and lard. Solid fats are high in saturated fats, but oils are high in unsaturated fats, which remember are better for you. The American Heart Association recommends using oils that have less than 4 grams of saturated fat per tablespoon .
Many times, its easy to swap a solid fat to a healthier one. Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat.
For example, if youd rather use olive oil than butter, substitute ¾ the amount of butter in a recipe with olive oil. You might also bring out some new, surprising, subtle flavors, too.
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How To Lower Your Ldl Cholesterol
- Cholesterol and Lipoproteins
- How to Lower Your LDL Cholesterol
Here you can get information about How to Lower Your LDL Cholesterol. When it involves cholesterol, youve got HDL and LDL . If youre trying to lower your the bad kind, you are not alone! Many of us have high LDL cholesterol, which may block your arteries and lead to heart attacks and other health issues.
Thats why weve compiled an inventory of things you can do. Since diet is that the main thing youll control, well start there. Then well go through some lifestyle changes youll make, which will also help.
What Is Ldl Cholesterol & How Can You Control Yours
Oftentimes, we hear about the importance of lowering our cholesterol levels, without really understanding what cholesterol even is or how it affects our overall health. Yet, for 95 million adults in the U.S. over the age of 20, high cholesterol is a reality which demands attention and in some cases, medical intervention.
Left unaddressed, having too much LDL cholesterol could lead to serious issues, including heart attack and stroke. Discover what you need to know about this widespread issue and its potential implications on your health below.
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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.
What Are Unsaturated Fats
Unsaturated fats are considered the healthiest fats because they improve cholesterol, help reduce inflammation , and help decrease the overall risk of developing heart disease. The main source of unsaturated fats are plant-based foods. These fats are usually liquid at room temperature. There are two types of unsaturated fat: monounsaturated and polyunsaturated.
Monounsaturated fats are considered one of the healthiest sources of fat in the diet. These fats should make up most of your daily fat intake. Good sources of monounsaturated fats include:
- Olive, canola and peanut oils.
- Most nuts, nut oils and nut butters .
- Olives.
Good sources of Polyunsaturated Fats include:
- Safflower oil.
- Flax oil and flax seeds.
- Sunflower oil.
- Canola Oil.
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How Much Is Too Much Saturated Fats
Most foods you choose should contain no more than 2 grams of saturated fat per serving. To help lower your LDL cholesterol, no more than 5 to 6 percent of your daily calorie intake should come from saturated fats. Use the list below to figure out the maximum amount of saturated fat you can have each day.
- Daily Calories:1,200
- Daily Saturated Fat Limit : 7-8g
Weight Loss Can Lower Triglycerides And Ldl Cholesterol
It doesn’t take dramatic weight loss to lower LDL and triglyceride levels. Just 5 to 10 pounds can make a difference, says Jerry Blaine, M.D., who specialized in cholesterol management, lipid disorders, hypertension, and preventive medicine, including at the Lipid Clinic at Lahey Hospital and Medical Center in Burlington, Massachusetts, before retiring in 2013.
The same applies to triglycerides. The more calories you eat and don’t burn off, the more you store, which can lead to higher-than-normal triglyceride levels.
Additionally, there are other trim-down steps you can take to lower your LDL cholesterol and triglycerides:
— Set a goal to lose 5-10 percent of your total body weight. For example, a 200-pound adult would aim to lose 10-20 pounds. Once the weight is off, keep up your healthy lifestyle to maintain your new weight.
— Cut 200-500 calories a day from the number of calories it takes to maintain your weight. Reducing caloric intake will lower both LDL and triglycerides.
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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.
Foods That Raise Cholesterol
There are a number of high cholesterol foods which are seen as the building blocks for severe health issues e.g. heart attacks and strokes. Whilst these high cholesterol foods are acceptable as an occasional treat, a regular, long-term intake can cause health complications which can be life changing.
To avoid running the risk of high cholesterol, you should be aware that the following foods come packed full of cholesterol:
Fried foods should be avoided if you are looking to lower LDL
- Full fat cheese and other dairy products like cream
- Fatty meats such as sausages and bacon
- Butter
- Palm and coconut oil
- Fast food, particularly oily meals like fried chicken
All of these high cholesterol foods can spell disaster for your health, so avoiding them can really benefit your well-being and, in particular, your LDL cholesterol level.
It may be difficult to resist these appetizing foods , but the long term benefits will taste much better.
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What Causes High Ldl Cholesterol
As with many conditions, the causes of high cholesterol are vast. While some factors are within your control to change, others, such as age and family history, are not. Heres a closer look at some of the most common causes for high LDL cholesterol.
- Diet: Cholesterol comes from two sources: the liver and a regular consumption of poor food choices. Foods with trans fats, including heavily processed meats, cause the liver to produce even more cholesterol, which can lead to high cholesterol levels in some individuals. In addition to heavily processed animal products, many baked goods also contain trans fats and should therefore be avoided.
- Exercise Habits: Inactivity can contribute to high LDL cholesterol. While any exercise can support optimal health, regular aerobic activity, in specific, can help control LDL levels.
- Weight: Obesity and excess abdominal fat are associated with high cholesterol.
- Age & Gender: Cholesterol levels tend to rise naturally with age. Prior to menopause, womens total cholesterol levels tend to be lower than their male peers. After reaching menopause, however, their LDL cholesterol often rises.
- Family History: Individuals with a family history of high cholesterol, heart attack, or stroke should begin having their cholesterol tested at a young age, as they could be at a higher risk for elevated LDL levels. While younger adults should have their levels tested every 5 years, men should begin testing annually at the age of 45, and women at the age of 55.
Eat Fewer Refined Grains Such As White Flour
Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.
Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.
In Harvard Universitys;Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2
When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?
The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.
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Healthy Fats Can Help Lower Cholesterol
Replace unhealthy fats, such as saturated and trans fats, with monounsaturated fats and polyunsaturated fats rich in omega-3 and omega-6 fatty acids. To eat more omega-3 fats, include fatty fish, flaxseed or ground flax, and walnuts in your eating plan. The oils that contain omega-3 fats are olive and canola oils. The ADA recommends eating two servings of omega-3-rich fish per week as part of a heart-healthy diet. The oils high in omega-6 fats are corn, soybean, and sunflower oils.
Eat less of these unhealthful fats:
— Saturated fat: The biggest food contributor to elevated LDL cholesterol is saturated fat. To remedy the cause-and-effect relationship between saturated fat and LDL, the ADA recommends limiting saturated-fat intake to less than 7 percent of your daily calories. So if you’re trying to eat no more than 2,000 calories a day, that would mean eating no more than 140 calories from saturated fat daily, or 15 grams of saturated fat.
— Trans fat: The ADA also recommends avoiding foods that contain trans fat. Although many restaurants and manufacturers advertise products as having zero trans fat, if the ingredients include shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oil, the food likely contains trans fat. Labels are not required to list trans fat if the total is less than 0.5 grams per serving. Eating multiple servings of such foods means trans-fat intake can add up.
What Are The Types Of Cholesterol
Cholesterol in the blood doesn’t move through the body on its own. It combines with proteins to travel through the bloodstream. Cholesterol and protein traveling together are called lipoproteins;.
Low-density lipoprotein and high-density lipoprotein are the lipoproteines that most of us have heard about.
Low-density lipoproteins, or “bad cholesterol,” can build up on the walls of the arteries. Cholesterol and other substances in the blood form plaque;. Plaque buildup can make blood vessels become stiffer, narrower, or blocked. Plaque makes it easier for blood clots to form. A blood clot can block a narrowed artery and cause a heart attack or stroke.
Atherosclerosis , or hardening of the arteries, also leads to decreased blood flow to vital organs, including the brain, intestines, and kidneys.
High-density lipoproteins, or “good cholesterol,” carry cholesterol away from the arteries and back to the liver. In the liver, cholesterol is broken down and removed from the body.
High levels of LDL and low levels of HDL increase a person’s risk of heart disease.;
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Healthy Eating Tips To Lower Cholesterol
As well as sticking to a varied and healthy diet, try these ;tips to help you manage your cholesterol:;
- Limit takeaway foods to once a week .
- Limit salty, fatty and sugary snack foods to once a week .
- Eat plenty of vegetables aim for 5 serves of vegetables every day. .
- Choose wholegrain breads, cereal, pasta, rice and noodles.
- Snack on plain, unsalted nuts and fresh fruit .
- Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.;
- Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
- Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
- Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
- Include 2 or 3 serves of plant-sterol-enriched foods every day .
- Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
- Include up to 7 eggs every week.
- Select lean meat and limit unprocessed red meat to less than 350g per week.
- Choose ;reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.;
- Limit or avoid processed meats including sausages and deli meats .
If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.