How Can I Treat High Cholesterol
- Eat garlic. Garlic has been shown to decrease cholesterol levels by a few points. Be careful, however, there are some interactions with medications.
- Red yeast rice has been found to lower cholesterol.
- Fiber is a great way to lower cholesterol. Up your intake of veggies, fruits, legumes and unrefined grains to up your fiber intake.
- Soy beans and soy proteins have been shown to prevent coronary heart disease!
- Omega-3s, found in salmon, tuna, and other cold water fish help to decrease the rate at which the liver produces LDL cholesterol and triglycerides.
- Exercise regularly.
- Eat a healthy diet full of whole grains, veggies and fruits.
- Limit your intake of saturated fats.
- Eat nuts! Though theyre high in fat and calories, theyre high in good fats and help to fight against LDL.
- Take a glass of green tea a day to help lower LDL cholesterol.
- One to two glasses of alcohol a day may help to increase HDL or good cholesterol.
Desirable Cholesterol Numbers For Better Health
Your cholesterol numbers from a simple blood test provide a measure of your cardiovascular health and can be an early warning sign of heart disease. The AHA recommends your total cholesterol levels be measured at least once every five years once you reach age 20.
Total cholesterol is the sum of a few numbers: HDL cholesterol, low-density lipoprotein cholesterol , triglycerides, and other lipid components of your blood. Each is reported in milligrams per deciliter of blood .
Your doctor can determine the best cholesterol level for you based on your health, medical history, and family history of heart disease. Desirable cholesterol levels, according to the Centers for Disease Control and Prevention , are:
- Total cholesterol less than 200 mg/dL
- LDL cholesterol less than 100 mg/dL
- HDL above 40 mg/dL in men and above 50 mg/dL in women
Skepticism About The Hdl Hypothesis
The cholesterol contained within HDL is known to be inversely related to cardiovascular disease however, several failed clinical trials have created doubt HDL’s ability to reverse atherosclerosis in patients. Several of these trials aimed at raising HDL cholesterol. Large outcome trials using niacin, fibrates, or cholesterol-ester-transfer-protein inhibitors were performed but overall showed negative results or were only positive in subgroups . These studies showed that simply raising HDL cholesterol will not reverse atherosclerosis. These negative studies were followed up with genetic studies, which indicated that low HDL cholesterol is not causally linked to atherosclerotic events . A potential explanation for these inconsistent studies is due to the fact that HDL can be dysfunctional and lose their protective properties, such as in diabetes or inflammation. In periods of inflammation, apolipoprotein AI exhibits extensive posttranslational modifications through oxidative processes, particularly by myeloperoxidase, a peroxidase enzyme expressed in neutrophil granulocytes. The myeloperoxidase pathway inhibits cholesterol efflux causes HDL to lose its endothelial cell protective effects .
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Consider Plant Sterols And Stanols
Multiple types of supplements show promise for managing cholesterol.
Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.
However, because parts of their chemistry are different from human cholesterol, they do not contribute to clogged arteries.
Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.
Small amounts of plant stanols and sterols are naturally found in vegetable oils, and are also added to certain oils and butter substitutes.
One study of 60 men and women found consuming yogurt with one gram of plant stanols reduced LDL by about 15%, compared to a placebo. Another study showed they decreased LDL by 20% .
In spite of these benefits to cholesterol, available studies have not proven that stanols or sterols decrease the risk of heart disease. The higher doses in supplements are not as well tested as the small doses in vegetable oils .
Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.
There is strong evidence that fish oil and soluble fiber improve cholesterol and promote heart health. Another supplement, coenzyme Q10, is showing promise in improving cholesterol, although its long-term benefits are not yet known.
Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
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Facts About Good Cholesterol
- HDL cholesterol normally makes up 20%-30% of your total blood cholesterol.
- There’s is evidence that HDL helps protect against the accumulation of plaques in the arteries.
- Research suggests that a five-point drop in HDL cholesterol is linked to a 25% increase in heart disease risk.
- In prospective studies – that is, studies that follow participants for a certain period to watch for outcomes — HDL usually proves to be the lipid risk factor most linked to heart disease risk.
- HDL cholesterol levels are thought to have a genetic factor in some people.
- Women typically have higher HDL cholesterol levels than men. About a third of men and about a fifth of women have HDL levels below 40 mg/dL. Doctors consider levels of less than 40 mg/dL to be low.
Researchers from the Netherlands who analyzed 60 studies concluded that the ratio of total cholesterol to HDL is a better marker for coronary artery disease than LDL measurement alone.
“Boosting HDL is the next frontier in heart disease prevention,” says P.K. Shah, MD, director of cardiology at Cedars-Sinai Medical Center in Los Angeles. Shah says that if the new drugs designed to increase HDL levels prove effective, they could potentially reduce the number of heart attacks and strokes by 80% to 90% — and save millions of lives. HDL-boosting drugs are now being tested.
Unwind With A Glass Of Wine To Increase Hdl Cholesterol
Research shows that moderate drinking can increase good cholesterol levels. According to the Mayo Clinic, this means having up to one alcoholic drink per day for women, as well as for men over age 65 men under 65 can have up to two drinks per day.
A study published in February 2016 in the journal PLoS One concluded as much. For nearly 11,000 adults, researchers found that low to moderate alcohol consumption led to higher levels of HDL cholesterol. It also helped get them to healthier overall cholesterol levels, decreasing triglycerides and lowering LDL cholesterol.
Drinking too much alcohol, on the other hand, can reverse these health benefits and lead to weight gain, high blood pressure, and high triglyceride levels as well as addiction for some.
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Does Walking Raise Hdl
Walking raises your good cholesterol and lowers your bad cholesterol. A brisk 30-minute walk three times per week is enough to raise your good cholesterol and lower your bad cholesterol a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.
Increasing Hdl Cholesterol Naturally
How can you raise HDL level in the blood to its recommended level of 60mg/dl is certainly the next question in your mind. Well, your doctor will recommend several ways to increase your HDL level, such as exercising, low intake of saturated fats and quit smoking. Apart from this, you can eat foods that increase HDL.
Natural ways to raise good cholesterol include
- Change your life style.
- Exercise daily.
- Regular brisk walk for thirty minutes.
- Do not eat saturated fats. Use mono and polyunsaturated fats such as olive oil, or canola oil as a cooking medium. Eat food containing omega 3 fatty acids.
There are no special medicines to raise good cholesterol. Medicines used to lower LDL cholesterol may have a positive effect of raising good cholesterol.
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More Ways To Improve Your Cholesterol Levels
- Move more: For lowering blood pressure and cholesterol, the American Heart Association recommends
- An average of 40 minutes of moderate to vigorous intensity aerobic exercise 3-4 times a week
Find out how healthy your heart is. Our free Heart Risk Assessment can help you pinpoint your personal risk factors for heart disease so you can start taking steps to decrease them today.
If you think someone is having a heart attack or stroke, call 911 immediately.
If you or someone in your family experiences chest pain, one of our many Medical City Healthcare emergency locations or Accredited Chest Pain Centers has you covered. With average wait times posted online, if you do have an emergency, you can spend less time waiting and more time on the moments that matter most.
Find a fast Medical City ER near you or visit Medical City Virtual Carefor non-emergency medical treatment from your computer or smartphone.
Talk To Your Doctor About Supplements And Cholesterol
If all other methods of increasing your HDL cholesterol haven’t been effective, you might think of taking dietary supplements. Still, Ahmed cautions that supplements aimed at raising HDL only do so modestly. Also, supplements have not yet been proven to reduce heart attacks or strokes.
Speak to your doctor before taking any supplements to raise HDL cholesterol, because some supplements come with health risks or may interact with medication.
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Top 23 Tips On How To Increase Good Cholesterol Levels Naturally
1. Lose Weight If You Are Overweight
This is the first home remedy in this list of tips on how to increase good cholesterol levels naturally. Excess weight will adversely affect HDL levels. In fact, if you are overweight, losing a few kilograms of weight will also help to improve your cholesterol level . This means if you lose 3 kilograms of weight or more, you can increase your HDL levels and get rid of low density lipoprotein cholesterol. Combining exercise with healthy eating will help you lose weight. You can lose weight without doing both these principles .
However, to lose weight effectively, you should best perform both of them. You should focus on reducing calorie intake per day and exercise regularly. Just 30 minutes of walking a day also helps to lose weight steadily and safely. In addition, you can learn more about safe and effective weight loss ways to quickly achieve your goals. In the process of losing weight, you need to pay attention to the following:
2. How To Increase Good Cholesterol Exercise Regularly
This is another must-try treatment in this list of tips on how to increase good cholesterol levels naturally. Raise your heart rate at least 5 times a week, at least 30 minutes each time with activities such as basketball, gardening, walking, running, biking or swimming .
3. Eat Healthy Fats
4. Quit Smoking
5. How To Increase Good Cholesterol Drink Alcohol In Moderation
On the other hand, taking a moderate amount of alcohol can increase HDL levels .
How To Bring Up Hdl
High-density lipoprotein, or HDL, is often referred to as good” cholesterol. This is because it helps remove cholesterol from your arteries and, as a result, decreases your risk of heart disease, the leading cause of death in the United States. To protect your heart health, the American Heart Association recommends that you keep your HDL levels at 60 milligrams per deciliter or higher. If your doctor discovers that you have low HDL levels, there are several lifestyle changes you can make to improve your numbers.
Lose weight. Extra pounds contribute to decreased HDL levels and put you at risk for heart trouble. For every 6 pounds you lose, you may be able to increase your HDL cholesterol levels by as much as 1 milligram per deciliter, according to MayoClinic.com.
Engage in regular aerobic exercise. According to the University of New Mexico, exercising three to five days per week can help increase HDL levels to healthy ranges. Sedentary individuals may see a 5 percent increase in HDL levels within two months of starting a regular exercise routine. Talk to your doctor before beginning a new exercise routine, especially if you have an existing heart condition.
Quit smoking. Quitting smoking can increase HDL cholesterol by as much as 15 to 20 percent, according to the Harvard School of Public Health. Reach out to your doctor or support groups if you need help kicking the habit.
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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
Why Are We Even Trying To Lower Our Cholesterol So Quickly
The crux of this entire article rests on this answer.
- Maybe you wish to show your health or life insurance company a certificate of health. It certainly involves a blood test.
- Is it ethical? That is not for us to decide. However, lowering your cholesterol in a week or less can actually end up inspiring you to pursue fitness and healthy eating afterwards.
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Natural Treatments For High Cholesterol
In addition to lifestyle changes and medication, some foods and supplements can help reduce cholesterol levels, research shows. Its important to note that no natural food or supplement has been proven more effective than most cholesterol medications. Talk with your doctor before adding any supplement or alternative treatment to your routine.
Natural products that can be effective in lowering cholesterol include:
- Flaxseed, which studies show may help lower cholesterol when consumed as whole flaxseed or flaxseed lignans. Flaxseed oil has not been shown to have a significant effect on cholesterol levels. Pregnant women should avoid flaxseed as it may cause hormonal changes.
- Garlic supplements, which one study found lowered overall cholesterol and LDL cholesterol by 10% when taken for more than two months.
- Green tea, which may have moderate benefits for reducing overall cholesterol and LDL cholesterol levels. However, studies have not shown any effect of green tea on increasing HDL cholesterol.
- Oats, which have consistently been shown to help lower total and LDL cholesterol, particularly in people who start with very high cholesterol levels.
- Soy foods, which have been shown to have a small effect on lowering cholesterol levels.
What Is High Cholesterol
High cholesterol is when theres too much bad cholesterol and/or not enough good cholesterol in your blood.
This picture shows what it looks like if you have low cholesterol, normal cholesterol and bad cholesterol levels.
Sometimes health professionals talk about the terms dyslipidaemia and hyperlipidaemia. Both are clinical terms that mean your levels of cholesterol are outside the normal range.
Symptoms of high cholesterol
You wont know if you have high cholesterol because it doesnt usually have symptoms. The only way to know is to have a blood test.
Why does high cholesterol matter?
When your cholesterol is too high it can build up as plaque in your arteries. If the plaque gets too big, or breaks off, it can cause a heart attack and stroke. This risk also increases when your triglycerides are too high.
Your doctor will use the results of your blood test and your other heart attack risk factors to decide whether you need medication to lower your cholesterol or triglyceride levels.
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