Can High Cholesterol Be Prevented Or Avoided
Making healthy food choices and exercising are two ways to reduce your risk of developing high cholesterol.
Eat fewer foods with saturated fats . Choose healthier fats. This includes lean meats, avocados, nuts, and low-fat dairy items. Avoid foods that contain trans fat . Look for foods that are rich in omega-3 fatty acids. These foods include salmon, herring, walnuts, and almonds. Some egg brands contain omega-3.
Exercise can be simple. Go for a walk. Take a yoga class. Ride your bike to work. You could even participate in a team sport. Aim to get 30 minutes of activity every day.
What Causes Low Hdl Cholesterol
Lower levels of HDL cholesterol can have an underlying cause such as a health problem or certain medications. If you have low HDL cholesterol, your doctor can try to find out the cause so that they can treat it and bring your HDL up to a healthy level. Below are some of the possible causes.
Smoking can lower your HDL levels because a chemical in cigarette smoke called acrolein appears to change the way HDL works in the body. It does this by changing the structure of a protein called Apolipoprotein A1, which forms part of HDL cholesterol.
This might speed up the process of atherosclerosis because HDL is less able to remove cholesterol from the artery walls.
If you have too much fat stored in your body, particularly around your waistline, the hormone insulin is less able to control your blood sugar. This is known as insulin resistance.
Insulin resistance can lead to type 2 diabetes and its one of the problems that makes up the metabolic syndrome, which raises the risk of heart attacks and strokes.
Insulin resistance also leads to characteristic changes in the pattern of fats often referred to as dyslipidaemia. Typically, this means:
- high triglycerides
- low HDL cholesterol
- normal or slightly raised LDL cholesterol. The LDL cholesterol also tend to be smaller and more harmful to the arteries.
The Difference Between Good And Bad Cholesterol
Dr. Tam explains, “High cholesterol is commonly defined by having total cholesterol levels above 200 mg/dL but this is not actually the full picture. It’s important to then break this value down to your low density lipoprotein and your high density lipoproteins . High levels of low-density lipoprotein , or “bad cholesterol,” have been associated with an increased risk of atherosclerosis, potentially leading to several other conditions such as coronary artery disease, stroke, and peripheral arterial disease. It does so by accumulating in your blood vessel walls, subsequently forming plaque that can put you at higher risk for strokes and heart attacks by causing blockages in these blood vessels. High-density lipoproteins , or “good cholesterol,” helps clear cholesterol by bringing it to the liver to get processed.”
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How Do I Raise My Hdl By 20 Points
There is no one answer to this question as different people have different dietary requirements, exercise habits, and overall health conditions. However, some tips on how to raise your HDL levels can include: eating a healthy diet with a variety of fruits, vegetables, and whole grains, maintaining a healthy weight, getting enough exercise, and avoiding unhealthy saturated fat.
Is 34 Hdl Bad
There is no single answer to this question as the benefits and drawbacks of HDL vary for everyone. However, when it comes to heart health, a high HDL level is associated with a lower risk for heart disease and other chronic health conditions. Additionally, a low HDL level can lead to a greater risk for developing heart disease, stroke, type 2 diabetes and other chronic health conditions.
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Cut Back On Sugar For Higher Hdl Cholesterol Levels
According to a study published in November 2015 in the journal Nature, a diet high in carbohydrates like added sugar, white bread, cookies, and cakes reduces HDL cholesterol levels, increasing the risk for metabolic disorders. Refined carbohydrates found in foods labeled low-fat make these just as bad as full-fat foods because the fat is often replaced with carbohydrates from added sugar and other starches.
A study of 2,500 people with diabetes, published in October 2016 in the journal Nutrition Metabolism Cardiovascular Disease, found that following nutritional recommendations to limit added sugar in the diet was linked to significantly higher HDL cholesterol levels.
When trying to reduce added sugar in your diet, Ahmed says its best to slowly replace sugars with fruits and vegetables. He adds, Also try to avoid trans fats, including fried foods or those prepared with shortening, since these may also reduce HDL.
Easy Habits That Raise Your Good Cholesterol
High cholesterol is often called the ‘silent killer’ because there’s no symptoms, but it can greatly increase the risk of major health issues like stroke and heart attack if not managed. “Cholesterol is a fat like substance that is part of the body’s cell membranes and hormones. Cholesterol in the blood comes from 2 sources the food you’ve eaten and the liver manufacturing it,” Dr. Theodore Strange, Chair of Medicine at Staten Island University Hospital tells Eat This, Not That! Health. Poor diet and a lack of exercise contribute to high cholesterol and Dr. Robert Greenfield, MD, double board certified cardiologist and lipidologist and Emeritus Lipid Consultant at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center in Fountain Valley CA shares “As I always tell my patients: Think about your car. You put the proper fuel into it to run properly, so why can’t we put the proper foods into our own bodies? If we let the car sit in a garage and never drive it, it will age prematurely and malfunction when we are finally ready to use it. The same goes for a sedentary lifestyle. Let’s treat our possessions with respect and not forget that our most valuable possession is our body.” So how do you get good cholesterol? Read onand to ensure your health and the health of others, don’t miss theseSure Signs You’ve Already Had COVID.
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How Does Food Affect Cholesterol
A bagel with cream cheese for breakfast, a piece of fried chicken for lunch, a steak in sautéed in butter for dinner, and a bowl of ice cream at night are not ideal for your cholesterol. These are sources of saturated and trans fat, and they can increase your LDL levels.
Just as some foods can raise your bad cholesterol, certain foods can raise your good cholesterol, too. Start incorporating the following HDL-friendly foods into your daily diet.
Add Coconut Oil To The Diet
Studies have shown that coconut oil may reduce appetite, increase metabolic rate, and help protect brain health, among other benefits.
Some people may be concerned about coconut oils effects on heart health due to its high saturated fat content. However, it appears that coconut oil is actually quite heart-healthy.
Some studies have shown that coconut oil tends to raise HDL cholesterol more than many other types of fat.
In addition, some studies have shown that coconut oil may improve the ratio of low-density lipoprotein , or bad, cholesterol to HDL cholesterol. Improving this ratio reduces heart disease risk .
One study examined the health effects of coconut oil consumption in 40 females with excess abdominal fat. The researchers found that those who took coconut oil daily had increased HDL cholesterol and a lower LDL-to-HDL ratio.
In contrast, the group who took soybean oil daily had a decrease in HDL cholesterol and an increase in the LDL-to-HDL ratio .
However, more recent reviews suggest that the research into coconut oil and cholesterol is of poor quality, is not conclusive, and often reports that coconut oil can raise the levels of LDL cholesterol. Therefore, more research is needed .
Most studies have found that these health benefits occur at a dosage of about 2 tbsp of coconut oil per day. It is best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.
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What Are Hdl And Ldl
HDL and LDL are two types of lipoproteins.They are a combination of fat and protein. The lipids need to be attached to the proteins so they can move through the blood. HDL and LDL have different purposes:
- HDL stands for high-density lipoproteins. It is sometimes called the “good” cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body.
- LDL stands for low-density lipoproteins. It is sometimes called the “bad” cholesterol because a high LDL level leads to a buildup of cholesterol in your arteries.
The Link Between Dietary And Blood 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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Cook With Herbs And Spices
Herbs and spices are nutritional powerhouses packed with vitamins, minerals and antioxidants.
Human studies have shown that garlic, turmeric and ginger are especially effective at lowering cholesterol when eaten regularly .
In fact, eating just one garlic clove per day for three months is enough to lower total cholesterol by 9% .
In addition to lowering cholesterol, herbs and spices contain antioxidants that prevent LDL cholesterol from oxidizing, reducing the formation of plaques within your arteries .
Even though herbs and spices are not typically eaten in large quantities, they can contribute significantly to the total amount of antioxidants consumed each day .
Dried oregano, sage, mint, thyme, clove, allspice and cinnamon contain some of the highest numbers of antioxidants, as well as fresh herbs such as oregano, marjoram, dill and cilantro .
Summary Both fresh and dried herbs and spices can help lower cholesterol levels. They contain antioxidants that prevent LDL cholesterol from oxidation.
How Can I Raise My Hdl Level
If your HDL level is too low, lifestyle changes may help. These changes may also help prevent other diseases, and make you feel better overall:
- Eat a healthy diet. To raise your HDL level, you need to eat good fats instead of bad fats. This means limiting saturated fats, which include full-fat milk and cheese, high-fat meats like sausage and bacon, and foods made with butter, lard, and shortening. You should also avoid trans fats, which may be in some margarines, fried foods, and processed foods like baked goods. Instead, eat unsaturated fats, which are found in avocado, vegetable oils like olive oil, and nuts. Limit carbohydrates, especially sugar. Also try to eat more foods naturally high in fiber, such as oatmeal and beans.
- Stay at a healthy weight. You can boost your HDL level by losing weight, especially if you have lots of fat around your waist.
- Exercise. Getting regular exercise can raise your HDL level, as well as lower your LDL. You should try to do 30 minutes of moderate to vigorous aerobic exercise on most, if not all, days.
- Avoid cigarettes.Smoking and exposure to secondhand smoke can lower your HDL level. If you are a smoker, ask your health care provider for help in finding the best way for you to quit. You should also try to avoid secondhand smoke.
- Limit alcohol. Moderate alcohol may lower your HDL level, although more studies are needed to confirm that. What we do know is that too much alcohol can make you gain weight, and that lowers your HDL level.
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What Is Good Cholesterol And Why Is It Important
Paula Doebrich, RDN, MPH with Happea Nutrition says, “HLD cholesterol is short for high density lipoprotein. This is also known as good cholesterol. It is called good because it helps to remove excess cholesterol from our body. It absorbs it through a mechanism during which any excess cholesterol in the body is picked up and then carried to the liver for excretion.”
Dr. Greenfield adds, “HDL-cholesterol is the “good” cholesterol because it has the potential to do good things. For one, it can pick up cholesterol from the blood and blood vessels and carry it to the liver so the liver can use that cholesterol to make bile, Vitamin D and other necessary products that we need to live. It also carries cholesterol to the gonads and adrenal glands so they can synthesize hormones. And if that wasn’t enough, HDL may help with our immunity and help us to fight infections. On the other hand, LDL-cholesterol is the bad cholesterol because it tends to deposit in arteries and is a major determinant of plaque formation which clogs and narrows arteries. It is also inflammatory so it can cause plaque build-up in our arteries to become unstable and rupture or erode to cause heart attacks and strokes.
How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .
Visit your GP to determine whether you need to lower your cholesterol level and what action to take.
GPs can also do a heart health check, that calculates your heart disease and stroke risk.
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Ways To Boost Your Good Cholesterol
Why is one form of cholesterol considered good and another bad? There are actually as many as 18 kinds of cholesterol, but to save confusion, doctors divide them into two categories: LDL and HDL . Your liver manufactures most of your cholesterol, and small amounts of it go toward a variety of healthy purposes, including creating hormones that help turn food and exercise into muscle. Serving as cholesterol chauffeurs are fat/protein bunches called lipoproteins, and thats where the fun begins: Low-density lipoproteins tend to deposit cholesterol on artery walls, where it builds up and eventually interferes with blood flow. But the high-density variety seems to take cholesterol back to the liver, where it can be eliminated from the body.
Plain and simple, exercise raises HDL levels. We looked at doctors and others who ran the Boston Marathon, notes Castelli. While the average male HDL is 45, men who ran the marathon ranged around 55. One Georgetown University study found increased HDL in those who ran seven miles a week or took part in four moderate 30-minute sessions of any aerobic activity.
Lose Excess Pounds
Eat the Right Kinds of Fat
Exercise First, Eat Fat Later
Cut Down on Simple Carbs
Eat Fewer Added Sugars
Its not just saturated and trans fats that can raise cholesterol levels. Eating too many added sugars can do the same thing .
One study found that adults who consumed 25% of their calories from drinks made with high-fructose corn syrup experienced a 17% increase in LDL cholesterol in just two weeks .
Even more troubling, fructose increases the number of small, dense oxidized LDL cholesterol particles which contribute to heart disease .
Between 2005 and 2010, an estimated 10% of Americans consumed over 25% of their daily calories from added sugars .
According to a 14-year study, these people were almost three times more likely to die from heart disease than those getting less than 10% of their calories from added sugars .
The American Heart Association recommends eating no more than 100 calories of added sugar per day for women and children, and no more than 150 calories per day for men .
You can meet these goals by reading labels carefully and choosing products without added sugars whenever possible.
Summary Getting more than 25% of your daily calories from added sugars can raise cholesterol levels and more than double your risk of dying from heart disease. Cut back by choosing foods without added sugars as much as possible.
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Vitamin B Especially Niacin
“The B-vitamin can help raise HDL cholesterol by up to 25 percent, While the vitamin alone may not lower risk of cardiovascular disease, getting plenty of it in your diet will certainly help maintain heart health long-term. It is found in many healthy foods such as beans and legumes, fish, poultry, brown rice, or fortified cereals,” says Doebrich.
Sarah Anderson, a cardiology and functional medicine nurse practitioner with Peak Integrative Wellness adds, “Consider taking niacin supplement. It can help increase HDL levels modestly, but has fallen out of favor due to the common side effect of “niacin flushing”. Taking it with food or before bedtime. Taking an aspirin 30 mins prior can help as well, but be sure to check with your healthcare provider before taking daily aspirin because it can increase the risk of bleeding problems.”