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.
Modify Your Eating Habits
A great way to lower your cholesterol naturally is to start by replacing unhealthy fats with healthy fats .
This means becoming a food label reader, says Dr. Cho. Its important to limit your saturated fat intake. There should be no more than 2 grams of fat per serving and it should account for less than 7% of your daily calorie intake.
Saturated fats are most often found in palm oil and coconut oil, along with animal products like beef, pork, chicken skin, hot dogs and regular cheese.
Inflammation Causes Heart Disease Not Cholesterol
A common misconception is that cholesterol builds up and clogs your arteries, like grease blocking a pipe. The process is more nuanced than that.
As you read about in the last section, cholesterol is a repair molecule that shows up to heal damaged cells. When your arterial walls get damaged, cholesterol arrives to fix the problem. The issue is that LDL particles carrying cholesterol are large, and they can get stuck in the tear in your arterial wall. Thats when plaques begin to form.
The solution, then, shouldnt be to decrease your LDL and deprive your body of repair. It should be to get rid of whatevers tearing holes in the walls of your arteries. LDL is a symptom of an underlying problem, not a cause. The question is, what causes arterial damage in the first place?
The answer seems to be inflammation.
One of my favorite examples is smoking, Feldman says. Smoking causes oxidative stress that damages endothelial cellsthe damaged cells then become problematic, to the extent that it makes sense that the body would take action to repair them. Would you rather have a hole in the endothelial wall of your blood vessel, or would you rather have some spackle there to try to plug the leak?
Cholesterol seems to be a symptom of a larger problem. So why the confusion all these years about cholesterol causing heart disease?
The Framingham Study and related studies have found that the main risk factors for heart attack are:
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Spinach For Bad Cholesterol
Spinach also reduces the risk of heart stroke. It contains vitamin E. Spinach is loaded with lutein, preventing the cholesterol from getting attached to the arterial walls.
You can eat spinach raw. Put the spinach leaves in the microwave and eat it with white bread. This is an easy and effective remedy to treat bad cholesterol
So there are the best home remedies for high cholesterol levels. Now lets head to some important things to add to your routine to lower down the cholesterol level easily.
- Divide your meals into smaller meals and eat small meals in a day.
- Avoid smoking as much as possible.
- Start working out to maintain a healthy weight.
- If alcohol works, add a glass of wine after your dinner.
- Avoid eating food with higher fat.
- Ignore butter and dairy foods.
- Start eating healthy fruits as much as possible and opt for vegetables.
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With age, we start to face many health issues as this body is not immortal is gets older by time, and it takes proper care to maintain the health of this gods gift.
Age cannot be controlled, but we can live a healthy life at any age with just simply taking some precautions and bringing these home remedies into your routine.
These remedies are safe to fix bad cholesterol, and 100% natural to use. There are no side effects, and they dont cost you as much as the medicines do.
Reduce The Fat And Cholesterol In Your Diet
To curb the increasing size of the cholesterol spots near your eyes, it is important to keep a close eye on what you are eating. Eating high-fat and cholesterol-rich foods will just worsen the condition.
- Reduce the amount of fatty or deep-fried foods in your diet.
- Eat a diet low in saturated fats.
- Add moderate amounts of organic coconut oil to your diet. For instance, you can add 1 or 2 tablespoons of coconut oil in your morning coffee or smoothie drinks.
- Avoid excessive consumption of carbohydrates and processed sugars.
- Say no to foods that contribute to bad cholesterol, such as red meat, full-fat dairy products, egg yolks and processed foods.
- Eat more whole grains, fresh fruits and vegetables.
- Try low-fat or fat-free dairy products.
- Fiber-rich foods, such as beans, should also be part of your diet.
- Enjoy a bowl of oatmeal regularly to reduce your cholesterol levels.
- Strive to maintain a healthy weight.
- Quit smoking and avoid excess alcohol intake.
- Exercise for at least 30 minutes, 5 days a week, to improve your blood flow and the breakdown of accumulated fats.
- Get regular lipid and cholesterol tests so you whats happening with your levels.
- You can take fish oil supplements, after consulting your doctor, to keep your cholesterol level under control.
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How To Reduce Cholesterol
High blood cholesterol levels can be managed to a great extent with lifestyle changes. However, not taking medicine isnt a solution because only lifestyle changes may not be sufficient to treat high cholesterol levels. Some of the four lifestyle changes may help to lower the dose of the medicines along with their side effects, which include:
The ideal calorie requirement for different gender and activity levels chart
- Increasing your activity levels: Engaging in some physical activities for 2.5 hours every week is enough to increase HDL and alleviate LDL and triglycerides. Spend time in activities of your choice.
- Curb on alcohol or smoking: Moderating alcohol and cigarette smoking helps to lower cholesterol levels and serious health problems.
Home Remedy For Lower Cholesterol #11 Enjoy Some Garlic
A study published in 2013 analyzed 26 clinical trials and found that garlic was more effective than a placebo in reducing cholesterol levels, specifically total cholesterol and triglyceride levels.
Garlic did not appear to have a significant effect on HDL and LDL. Garlic is also anti-viral, antibacterial and anti-fungal, and may help lower blood pressure and improve liver function.
Fresh garlic packs more punch than cooked. Learn how to grow garlic.
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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.
Consume Foods That Have High Magnesium Content
Magnesium is an important nutrient that your body needs to function properly.
It might surprise you to know that magnesium is the 11th most common element in the human body.
A lower level of magnesium can result in an increase in bad cholesterol in your body.
In addition, a person deficient in magnesium will experience frequent fatigue, insomnia, cramps, and poor memory.
It is necessary that you incorporate foods rich in magnesium like leafy green vegetables, nuts, soy, peas, beans etc into your daily diet.
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Home Remedies To Naturally Reduce Cholesterol
In this post we’ll discuss 15 home remedies to naturally reduce cholesterol and lower the risk of heart attack, the role of cholesterol in the body, and side effects of statin medication.
Under the new guidelines issued by the American Medical Association, roughly 1/3 of all adults should consider taking cholesterol-lowering statin drugs to control their cholesterol levels.
Many healthcare practitioners feel that statin medications are overused in the United States. Statins may cause serious side effects, which I’ll get to in a bit.
Also, 50% of people who die suddenly from heart attacks do not have high cholesterol.
Note: Please check with your doctor if you are on any prescription medications. Some foods and supplements may interfere with certain medications. This post is for general information only.
Dangers Of High Cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.
While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.
But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.
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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.
Honey For Bad Cholesterol
How to reduce bad cholesterol naturally with honey? Yes, Lets start with something sweet, and thats honey. With a sweet taste and easy availability, honey is a perfect home remedy for cholesterol.
Honey comes with loads of minerals and vitamins the antioxidants present in the honey make it the best fighter against cholesterol.
These antioxidants prevent cholesterol from coming out of the blood and entering into the blood vessels linings.
- Take honey and some drinkable water.
- Add one tablespoon of honey to the water.
- You can also add ten drops of apple cider vinegar to it.
- Drink this solution every morning to maintain the cholesterol level.
- Take grinned cinnamon and a cup of boiled water.
- Now add one tablespoon of grinded cinnamon to the cup of boiled water and mix it.
- Cover it and leave it for thirty minutes.
- Now, strain this solution and add honey.
- Drink it every morning, empty stomach.
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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.
Myth: Eating Foods With A Lot Of Cholesterol Will Not Make My Cholesterol Levels Go Up
Fact: It can be complicated. We know that foods with a lot of cholesterol usually also have a lot of saturated fat. Saturated fats can make your cholesterol numbers higher, so its best to choose foods that are lower in saturated fats. Foods made from animals, including red meat, butter, and cheese, have a lot of saturated fats.
Instead, aim to eat foods with plenty of fiber, such as oatmeal and beans, and healthy unsaturated fats, such as avocados, olive oil, and nuts. Learn more about healthy diets and nutrition at CDCs nutrition, physical activity, and obesity website.
Talk with your health care provider about ways to manage your cholesterol. Learn more about medicines to lower cholesterol.
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Use Polyunsaturated Fats Especially Omega
Polyunsaturated fats have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fats reduce bad LDL cholesterol and decrease the risk of heart disease.
For example, one study replaced saturated fats in 115 adults diets with polyunsaturated fats for eight weeks. By the end, total and LDL cholesterol levels were reduced by about 10% .
Another study included 13,614 adults. They replaced dietary saturated fat with polyunsaturated fat, providing about 15% of total calories. Their risk of coronary artery disease dropped by nearly 20% .
Polyunsaturated fats also seem to reduce the risk of metabolic syndrome and type 2 diabetes.
Another study changed the diets of 4,220 adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes .
Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Theyre found in seafood and fish oil supplements .
Omega-3 fats are found in high amounts in fatty fish like salmon, mackerel, herring and deep sea tuna like bluefin or albacore, and to a lesser degree in shellfish including shrimp .
Other sources of omega-3s include seeds and tree nuts, but not peanuts.
All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits.
Misconception: If The Nutrition Facts Label Shows No Cholesterol The Food Is Heart Healthy
A foods Nutrition Facts label can be helpful for choosing heart-healthy foods, if you know what to look for.
Many foods marketed as low-cholesterol have high levels of saturated or trans fats, both of which raise blood cholesterol.
Look for how much saturated fat, trans fat and total calories are in a serving. Ingredients are listed in descending order of use, so choose products where fats and oils are near the end of the ingredients list.
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What Is The Difference Between Hdl And Ldl Cholesterol
Cholesterol doesnt dissolve in blood. To be transported in the bloodstream, cholesterol is packed into two types of carriers: low-density lipoproteins or high-density lipoproteins . LDL cholesterol, which is sometimes known as bad cholesterol, is necessary in limited quantities , but high LDL cholesterol levels can dramatically increase your risk of a heart attack. Thats because LDL particles can contribute to atherosclerosisor clogged arteries. HDL cholesterolsometimes called good cholesterolhelps clear LDL cholesterol from the arteries.
When doctors measure cholesterol levels, they first look at total cholesterol as a quick way to assess a persons risk. For a more exact guide, they divide the total level by the HDL level. Heart attack risk is minimized by having a lower total cholesterol and a higher proportion of HDL cholesterol. The ratio of total cholesterol to HDL should be less than 4 to 1.
Unfortunately, the average American man has a ratio of 5 to 1. Vegetarians, on the other hand, average about 3 to 1. Smoking and obesity lower HDL vigorous exercise and foods rich in vitamin C may increase it.
How To Lower Cholesterol In Seven Days According To A Nutritionist
Consider this your day-by-day guide to getting your cholesterol levels down and your health a kickstart in seven days.
Consider this your day-by-day guide to getting your cholesterol levels down and your health a kickstart in seven days.
Changing something as important as your cholesterol might seem an insurmountable task. Here, nutritionist Lisa Guy gives seven day-by-day tips to help you on your way.
Increase your fruit and vegie intake. They are rich in important nutrients, low in saturated fats and are cholesterol-free. They are also rich in fibre, which has a cholesterol-lowering effect. Aim to have at least five serves a day, and to eat a variety of different coloured fruits and vegies each day.
Reduce your intake of unhealthy fats. Saturated and trans fats raise blood cholesterol levels. Trans fats are the worst, so limit your intake of processed and fast foods. Choose low-fat dairy products, healthy oils such as olive oil, and flaxseed oil instead of butter. Trim fat from meat and skin from poultry.
Cook with olive oil, a source of healthy monounsaturated fats. It has a higher oxidation threshold than most monounsaturated oils and remains stable at higher temperatures, so is more resistant to hydrogenation and the formation of trans fats. Monounsaturated fats help to lower total cholesterol levels.
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