Tuesday, October 4, 2022
HomeFactsHow To Get Your Cholesterol Down

How To Get Your Cholesterol Down

Treatment For High Cholesterol

How to keep your cholesterol down in the new year

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.

Saturated And Unsaturated Fat

There are 2 main types of fat: saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood.

Most people in the UK eat too much saturated fat.

Foods high in saturated fat include:

  • meat pies
  • cakes and biscuits
  • foods containing coconut or palm oil

Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.

Try to replace foods containing saturated fats with small amounts of foods high in unsaturated fats, such as:

  • oily fish such as mackerel and salmon
  • nuts such as almonds and cashews
  • seeds such as sunflower and pumpkin seeds
  • avocados
  • vegetable oils and spreads such as rapeseed or vegetable oil, sunflower, olive, corn and walnut oils

How To Get Started On An Exercise Plan To Lower Cholesterol

Always check with your doctor before starting an exercise program, especially if your high cholesterol is putting you at more immediate risk for heart disease or stroke, says Dr. Cho.

If you experience chest pain, shortness of breath, dizziness or lightheadedness during exercise, stop immediately. Dr. Cho adds more general tips for getting started:

  • Start slow. If you are new to an exercise program, start with a short amount of time, and slowly increase. Low and slow, all the way. Start with a 15-minute exercise, then build up to at least 30 minutes of exercise each day. The optimal goal is to achieve approximately 200 minutes per week of exercise, Dr. Cho says.
  • Stay hydrated. Drink water when you are thirsty, and remember that in hot or humid conditions you may need to drink even more water to maintain hydration.
  • Stay comfortable. Wear sneakers or flat shoes with laces that have good support.
  • Stay on top of it. Make exercise a regular part of your healthy lifestyle, and try to exercise at the same time each day so it becomes a habit.
  • Stay motivated. Ask family and friends to join you to help keep you motivated and healthy. This also can help them to start or continue their own journey to a healthy lifestyle.

The great thing about exercise is that it doesnt always have to be the same, says Dr. Cho. Change it up, keep it exciting and know that in good time, your hard work will pay off in the form of lower cholesterol.

Also Check: Does Cholesterol Medicine Affect Your Liver

What Is High Cholesterol

High cholesterol is when there’s 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 won’t know if you have high cholesterol because it doesn’t 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.

You Can Begin To Reduce Your Bad Ldl Cholesterol Naturally By Making A Few Simple Changes In Your Diet

cholesterollevelschart how to get cholesterol down quickly ...

If your cholesterol is creeping upward, your doctor has probably told you that diet and exercisethe traditional cornerstones of heart healthcould help to bring it down. And if you’d prefer to make just one change at a time to lower your cholesterol naturally, you might want to begin with your diet. A major analysis of several controlled trials involving hundreds of men and women found that dietary changes reduced LDL and total cholesterol while exercise alone had no effect on either.

The people in the studies followed a variety of diets, from Mediterranean to low-fat to low-calorie. However, the most effective diets substituted foods with the power to lower cholesterol for those that boost cholesterol. According to Kathy McManus, director of the Department of Nutrition at Brigham and Women’s Hospital, eating with your LDL in mind doesn’t have to be an exercise in self-deprivation. While you may have to say goodbye to a few snacks and fast foods, you can replace them with others that are equally satisfying. “You don’t have to follow an all-or-nothing approach. It’s really a matter of common sense,” she says. She suggests a few ways to start getting your cholesterol under control and keep it normal.

To continue reading this article, you must log in.

  • Research health conditions
  • Prepare for a doctor’s visit or test
  • Find the best treatments and procedures for you
  • Explore options for better nutrition and exercise

Also Check: Are Mussels High In Cholesterol

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.

Adopting Healthier Lifestyle Choices

  • 1Stop smoking. Smoking lowers good cholesterol and increases the risk of heart disease. It damages your circulatory system and increases plaque buildup in your arteries. Both of these put you at greater risk of a heart attack or blood clot.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • 2Exercise daily. If you get the okay from your doctor, exercise for at least 30 minutes every day. Additionally, try to be more active and less sedentary throughout your day. Regular exercise increases HDL levels and decreases LDL levels.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Even simple exercises such as walking or stretching can help. If you dont have time for 30 minutes straight, squeeze in 10 minute intervals.
  • Losing weight through diet and exercise is also beneficial: trimming even 5 10% of your body weight will lower your bad cholesterol levels and put less stress on your heart.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Remember to talk to your doctor first to make sure daily exercise is recommended.
  • Don’t Miss: Is Oysters High In Cholesterol

    How Can I Lower My Cholesterol Before A Blood Test

    Cholesterol is not your body’s enemy but rather an asset, aiding in cell formation and hormone production. Your liver produces the exact amount your body requires any excess amounts come from the foods you eat and lack of physical activity, as FamilyDoctor.org explains. The site continues, adding that these excess amounts pose a health risk, increasing your chances of suffering from a heart attack or stroke. Blood tests are the only way to detect high cholesterol levels. If you feel you suffer from high cholesterol, and want to lower it before testing, you can begin with small lifestyle changes that might make a difference.

    Reduce your cholesterol intake 1. Consume no more than 300 milligrams of cholesterol each day. Read food labels for cholesterol content, paying close attention to the serving size. A particular item might only contain 25 milligrams of cholesterol, but the serving size might be a half cup.

    Swap saturated fats for healthy fats. Saturated fats increase your cholesterol levels, while unsaturated fats lower them. The main source of saturated fat is animal products such as whole-fat dairy, eggs, organ meat and red meat. Unsaturated fats are in oils such as canola, olive, sunflower and peanut. Avocados are another source, along with a variety of nuts. Only 7 percent of your daily calories should come from saturated fats.

    Tips

    Foods With Added Sterols And Stanols

    Smart Tips – Lower Your Cholesterol Naturally by Dr. Allen Peters

    Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed, lowering the cholesterol in your blood.

    We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but its not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.

    These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.

    Who should eat foods with sterols and stanols added?

    Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.

    They are suitable for:

    • People with high cholesterol theres no real benefit if you dont have high cholesterol.
    • Children with inherited high cholesterol such as familial hypercholesterolaemia with support from a doctor or dietitian.
    • People taking statins sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.

    They are not suitable for:

    Aim for: one to three servings of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.

    Three servings of: OR

    • 1 glass of milk

    One product a day:

    Also Check: Cholesterol In Mussels

    Increase Your Physical Activity

    Physical activity increases levels of HDL cholesterol the good cholesterol that removes LDL cholesterol from the blood. Vigorous aerobic exercise is best.

    If you havent been exercising much lately, gradually build up to the recommended amount of physical activity:

    • People aged 18-64 years should do 30 to 60 minutes of moderate-intensity physical activity on most days of the week.
    • People aged 65 years and over should aim for a total of 30 minutes of moderate physical activity on most days .

    Moderate-intensity exercise is a level that increases your heart rate and breathing but allows you to keep talking. Vigorous intensity exercise makes your heart rate higher and makes you breathe more heavily.

    Resistance training and muscle-toning exercises can increase HDL cholesterol. Aim to do this twice a week.

    Simple Ways To Naturally Lower Cholesterol Levels

    What is cholesterol and how do you lower cholesterol without taking drugs prescribed from your doctor?

    Cholesterol, a waxy substance that the body uses to make hormones and other important substances. Its also found in some foods such as eggs, meat, poultry, and whole-milk dairy products.

    The level of cholesterol in your blood is called blood cholesterol. If its too high over time, you may develop heart disease or stroke.

    We have all heard that having a high cholesterol level can lead to many life-threatening conditions, but did you know that there is good and bad cholesterol?

    The good cholesterol is called HDL Cholesterol, while the bad is called LDL Cholesterol.

    Contents

  • 9 Can you live long with high cholesterol?
  • Read Also: How Much Cholesterol In Mussels

    How Can You Get Your Cholesterol Down

    Q. Thank you for your advice on controlling cholesterol. Im a 77-year-old woman of normal weight. My cholesterol hovered around 200, even with a strict diet and getting plenty of exercise. Total 197, HDL 77, LDL 101.

    My primary doctor said this must be hereditary and wanted to put me on a statin. Instead, I started taking red yeast rice and sprinkled at least 1/2 teaspoon of turmeric and at least 1/4 teaspoon of black pepper on each meal.

    After doing this for about four months, continuing my exercise and strict diet, my total cholesterol dropped to 162, HDL 77, LDL 76 and triglycerides 47. My pharmacist confirmed that red yeast rice would not interfere with any of my other medications. I hope this helps others.

    How Do I Know If I Have High Cholesterol

    Lowering Cholesterol

    Many Australians don’t know they have high cholesterol, because there are no symptoms. High cholesterol can only be detected through a blood test.

    Some people have a condition called familial hypercholesterolaemia where a genetic problem leads to high cholesterol. About one in 500 Australians has this condition and many dont know they have it. If you have a family history of high cholesterol or of heart disease at a young age, ask your doctor about your risk.

    Don’t Miss: Are Clams High In Cholesterol

    Focus On Monounsaturated Fats

    As opposed to saturated fats, unsaturated fats have at least one double chemical bond that changes the way your body uses them. Monounsaturated fats have only one double bond.

    Some recommend a low fat diet for weight loss, but research is mixed on its effectiveness in controlling blood cholesterol.

    One research report acknowledged that lower fat intake is an effective way to reduce blood cholesterol levels. However, researchers were concerned over potential negative effects of low fat diets, such as lowering HDL and increasing triglycerides .

    In contrast, research has shown that a diet high in monounsaturated fats, such as the Mediterranean diet, helps reduce levels of harmful LDL and increase levels of healthy HDL .

    Monounsaturated fats may also reduce the oxidation of cholesterol, according to research. Oxidized cholesterol can react with free radicals and contribute to clogged arteries. This can lead to atherosclerosis or heart disease .

    Overall, monounsaturated fats are healthy because they decrease harmful LDL cholesterol, increase good HDL cholesterol and reduce harmful oxidation (

    • olives

    summary

    Monounsaturated fats like those in olive oil, canola oil, tree nuts, and avocados reduce LDL cholesterol, increase HDL cholesterol, and reduce the oxidation that contributes to clogged arteries.

    Why Exercise Is Effective At Lowering Cholesterol

    Cholesterol is one of the fatty substances we have circulating in our blood. If we have too much, it can stick to the inside walls of our arteries, narrowing them and increasing risk of cardiovascular disease.

    Its not only the amount of cholesterol in the blood that affects our risk, though. Other factors play a part. One of these is the type of protein that carries the cholesterol through the body. Low-density lipoprotein cholesterol is more likely to cause problems. High-density lipoprotein cholesterol protects the body from cholesterol buildup.

    Exercise helps increase levels of HDL good cholesterol. Researchers reported on this in Lipids in Health and Disease. Physically active women had significantly higher levels of HDL cholesterol than sedentary women. Another study published in Arteriosclerosis, Thrombosis, and Vascular Biology found similar results. In men with belly fat, regular endurance exercise increased HDL good cholesterol levels.

    Exercise may even change the nature of our cholesterol. In 2002, researchers from Duke University Medical Center found that exercise improved the number and size of the particles carrying cholesterol through the body. Those who exercised more had larger, fluffier particles that were less likely to clog arteries.

    You May Like: Atherosclerosis And Plaque Is Made Up Of Cholesterol Weegy

    Don’t Miss: Oysters High Cholesterol

    Natural Remedies And Lowering Cholesterol

    Its very important to talk to your health professional before using any:

    • supplements
    • natural remedies
    • or complementary therapies.

    Sometimes they can do more harm than good. They may interact with any medication that youre taking, which can be dangerous. They can also make your medication less effective. Your doctor needs to know everything that you are taking to ensure that the combination is safe.

    If youve been prescribed cholesterol-lowering medication, make sure you take it as directed by your doctor. This is one of the most effective ways to keep your cholesterol levels down.

    Focus On Fruits Vegetables Whole Grains And Beans

    Cholesterol Healthy Diet : How to Bring Your Cholesterol & Triglycerides Down

    Our typical American diet is now abbreviated as SAD by scientists nationwide because its full of foods that do sad things to both hearts and waistlines. Hyperprocessed foods like potato chips and French fries. Sugar-saturated drinks. And fatty, artery-clogging meats and full-fat dairy foods like cheese.

    We dont have to become complete vegetarians to get our cholesterol levels into healthy ranges, studies on the Pritikin Program have found, but clearly, the more vegetables, fruits, potatoes, and other naturally-fiber-rich plant foods we eat, the healthier well be.

    Plant foods high in soluble fiber are especially beneficial in lowering total and LDL bad cholesterol levels. Good sources include beans , yams, oats , barley, and berries.

    For simple tips on bringing more fruits, vegetables, whole grains, and beans into your life, here is a 5-day sample healthy meal plan from the doctors and dietitians at Pritikin Longevity Center.

    Also Check: Shrimp And Triglycerides

    RELATED ARTICLES

    Most Popular