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.
Include More Plant Sterols Or Stanols
Plant sterols and stanols are found naturally in small amounts in fruits and vegetables, grains, legumes, nuts, and seeds. They are also added to some products such as cereals, cooking oils, granola, margarine, orange juice, and salad dressings in more significant amounts, and these products are often labeled as having “Cholesterol-lowering” benefits that are good for your heart.
But what are they? Plant stanols and sterols have a similar structure to cholesterol, and our digestive system finds it difficult to tell the difference between these and cholesterol. This confusion can prevent cholesterol from being absorbed into our bloodstream, which means it just gets excreted along with other body waste.
Studies show that sterols and stanols lower LDL cholesterol levels by an average of 6% and perhaps as much as 14% in as little as four weeks. Foods naturally high in sterols and stanols include almonds, apples, avocados, blueberries, Brussel sprouts, peanuts, pumpkin seeds, and tomatoes.
While everybody should add foods high in plant stanols and sterols to their diet, the American Heart Association recommends only people who actually have high cholesterol eat sterol and stanol fortified products, with the aim to consume 2 grams of sterols or stanols per day.
Indian Diet To Reduce Cholesterol & Triglyceride : Tip 6 Fish/ Chicken / Meat Can Be Added As A Part Of Meal
Fish/ meat/ chicken are great sources of first-class protein, vitamins, and minerals. Even if you have high cholesterol and triglyceride level, a moderate amount of fish/ chicken can be a part of your regular diet.
Having a medium piece of fish or 3-4pieces of chicken is fine for a day.
Red meat consumption needs to be more restricted, may be taken once or twice a month in limited amounts. Try to choose the lean part of the meat/ chicken.
Try to bring variety to your fish plate. You may consume small to medium size fish for 3-4 days and large fatty fish for 2 days a week. Its a great source of omega 3 fatty acids.
The problem arises when you go beyond your limit and start overconsuming. Avoid having processed meat like sausage, salami, etc.
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Increase Your Level Of Physical Activity
Since all of us have varying levels of physical and cardiovascular fitness, its perhaps too forceful to say exercise more. But one thing that doctors agree on is that staying active is important in terms of your cholesterol level, as being too sedentary can increase LDL while lowering HDL.
One good guideline to get you started, regardless of your fitness level, is to increase your regular physical activity so that you move consistently throughout the week 2.5 hours per week is a good target. And dont worry about being constrained to traditional definitions of exercise, as anything that keeps you moving and elevates your heart rate applies.
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.
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What Is High Cholesterol
Cholesterol is made by your liver. Its a waxy substance that your body uses to build cells, among other processes.
Eating fatty foods and oils can cause your liver to make extra cholesterol. It can also come from the meat and dairy products in your diet.
When you have a cholesterol screening, the levels of two types of cholesterol will be reported in your results: LDL cholesterol and HDL cholesterol.
LDL cholesterol is whats known as bad cholesterol. High LDL can also be linked to high triglycerides, a type of fat in your blood that comes from your diet.
If you have too much LDL cholesterol, it can build up into a hard, waxy substance in your arteries, called plaque. When this happens, your arteries become narrow and less flexible.
High cholesterol is one of the biggest risk factors for cardiovascular conditions such as heart disease and stroke. But while HDL cholesterol is considered good cholesterol, and not having enough of it can be a problem, too.
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.
- 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
6. Soy products
7. Plant sterols
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Apple Cider Vinegar For Bad Cholesterol
How to reduce bad cholesterol in body with ACV? Yes, From high blood pressure to upper respiratory infections, apple cider vinegar is used to treat many human bodies problems.
Apple cider vinegar is one of the best home remedies for the treatment of high cholesterol.
Well, I know the taste is not good, but you can add it to some juices like apple grape or any other fruit juices and make the taste better for a better taste. This remedy starts showing improvements in your cholesterol level in approx one month.
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Eat To Lower Your Cholesterol
Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.
Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.
But did you know that you can reduce your cholesterol level by making smart food choices? Its true!
Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.
Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.
Now heres how to make nutritious choices to lower your blood cholesterol.
Keep eating simple
In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:
Cook at home
Choose more fibre
Each of these options will provide you with two grams:
- ½ ripe avocado
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Lifestyle Changes To Lower Cholesterol
Heart-healthy lifestyle changes that can help you lower or control your cholesterol include
- Heart-healthy eating. A heart-healthy eating plan limits the amount of saturated and trans fats that you eat. It recommends that you eat and drink only enough calories to stay at a healthy weight and avoid weight gain. It encourages you to choose a variety of nutritious foods, including fruits, vegetables, whole grains, and lean meats. Examples of eating plans that can lower your cholesterol include the Therapeutic Lifestyle Changes diet and the DASH eating plan.
- Weight Management. If you are overweight, losing weight can help lower your LDL cholesterol. This is especially important for people with metabolic syndrome. Metabolic syndrome is a group of risk factors that includes high triglyceride levels, low HDL cholesterol levels, and being overweight with a large waist measurement .
- Physical Activity. Everyone should get regular physical activity .
- Managing stress. Research has shown that chronic stress can sometimes raise your LDL cholesterol and lower your HDL cholesterol.
- Quitting smoking.Quitting smoking can raise your HDL cholesterol. Since HDL helps to remove LDL cholesterol from your arteries, having more HDL can help to lower your LDL cholesterol.
How Is High Cholesterol Treated
If your child has an LDL cholesterol level of 130 mg/dL or higher, your doctor will talk to you about lifestyle changes or refer you to a dietitian. The goals are to:
- reduce fat and cholesterol in the diet
- increase exercise
- lose weight, if needed
Your doctor will probably do a cholesterol check again after 36 months of lifestyle changes.
Medicine might be considered for kids 10 and older whose LDL cholesterol is 190 mg/dL or higher if changes in diet and exercise haven’t worked. Kids with risk factors, such as diabetes or high blood pressure or a family history of high cholesterol or heart disease, may need treatment at lower LDL levels.
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Does Lowering Ldl Cholesterol Prevent Heart Attacks And Strokes
Lowering LDL cholesterol is currently one of the primary public health initiatives preventing atherosclerosis and heart attacks.
The benefits of lowering LDL cholesterol are:
- Reduces or stops the formation of new cholesterol plaques on the artery walls
- Reduces existing cholesterol plaques on the artery walls and widening the arteries
- Prevents the rupture of cholesterol plaques, which initiates blood clot formation and blocks blood vessels causing heart attack or stroke
- Decreases the risk of strokes
The same measures that decrease narrowing in coronary arteries also may benefit the large arteries in the neck and brain as well as the femoral arteries that supply blood to the legs and the arteries that supply blood to the intestine.
Try Taking Coenzyme Q10
Coenzyme Q10 is a naturally occurring compound that helps lower LDL cholesterol in the body.
This is because they help reduce inflammation and blood pressure which can lower your risk for heart disease over time.
Studies show that taking Coenzyme Q-CoQ pills may lower LDL cholesterol levels by up to 15%. The best part about this supplement is it does not have any side effects unless you are allergic to seafood!
This is one of many supplements created from natural sources as well, so be sure to speak with a doctor before beginning any new medication or supplementation regimen.
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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.
Beans: Healthy Pintos And Garbanzos Stand Out
All types of;beans and other legumes; pinto, red, white, navy, black, garbanzo,;lima, and lentil, for example are excellent;sources of soluble fiber. Fiber;binds to cholesterol-laden bile salts in the small intestine and promotes their excretion along with waste. When this happens, the liver must use more cholesterol to produce more bile salts, therefore lowering the amount of cholesterol available to make;LDL.
Still,;results of;nutrition surveys published in January 2016 in;PLoS;One;show that awareness of the cholesterol-lowering benefits of beans is low. Eating as little as one half cup of cooked pinto beans per day may lower total cholesterol and;LDL;cholesterol significantly, noted a study published in the;Journal of the American College of Nutrition;in June 2007.
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Strike A Few Yoga Poses
After all this talk about aerobic exercise and lifting weights, it may seem odd that yoga would show up on the list. After all, yoga is mostly stretching, right?
Studies show, however, that yoga may reduce risk of heart disease. In some cases, it may directly affect cholesterol levels.
Researchers reported in the Indian Heart Journal that a three-month yoga program helped reduce total cholesterol and LDL cholesterol. It also improved HDL cholesterol levels in diabetics. The participants practiced for about one hour a day.
In a large study review published in the European Journal of Preventive Cardiology, those who regularly practiced yoga showed significant improvement in LDL cholesterol, HDL cholesterol, and blood pressure over those who didnt exercise.
What Is Hdl Cholesterol Versus Ldl Cholesterol
Cholesterol is important for the body because it helps make the hormones and other substances that help regulate important body functions. HDL cholesterol is good for your heart because it helps lower bad LDL cholesterol in the blood.
HDL removes excess amounts of LDL from cells while also reducing inflammation in the arteries, which may cause atherosclerosis or hardening of artery walls.
On the other hand, LDL Cholesterol clogs up arteries over time by increasing plaque formation with its deposits; this leads to high-risk factors such as increased chances of stroke, heart attack, angina, and vascular dementia, among others.
The level of cholesterol in your bloodstream is called blood lipid levels. High levels can lead to coronary disease and strokes if not managed well.
Since HDL has a positive effect on lowering LDL levels, if we have more of this good kind , thats better for us!
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Stop Smoking If You Smoke
If you are a smoker, then you probably already know all the reasons why you shouldn’t smoke.
But did you know that if you are a smoker with high cholesterol, and a close family member already has heart disease, then you have a ten times greater risk of developing heart disease than somebody with a normal cholesterol who doesn’t smoke?
Smoking is hard on your arteries. It damages their lining, leading to inflammation which increases the build-up of plaque – plaque is a waxy substance composed of cholesterol, fibrin, and calcium that narrows your arteries, making it harder for your heart to pump blood around your body.
Smoking also increases LDL and triglyceride levels. At the same time, it lowers HDL cholesterol levels. But research has shown that within a few weeks of quitting, HDL levels have mostly returned to normal in ex-smokers. Within a few years, your risk of a heart attack has also decreased significantly.
We all know quitting is hard, so gather up some support and take advantage of a number of free resources available, such as:
- 1-800-QUIT-NOW: Free phone-based service with coaches and referrals to local resources
- Smokefree.gov: Web-based quit-smoking advice
- 1-800-DÃJELO-YA : en Espanol.
Home Remedy For Lower Cholesterol #2 Get More Vitamin C
As an antioxidant, vitamin C helps to reduce inflammation. A 2008 study showed a significant decrease in serum LDL cholesterol and tryglyceride concentrations with the supplementation of at least 500mg/d of vitamin C. Some good sources of vitamin C include:
- citrus fruits such as oranges, grapefruit, lemons and limes
- sweet bell peppers green or red
- cruciferous vegetables such as cabbage, cauliflower, broccoli and kale
- sweet potatoes
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