Tuesday, May 17, 2022
HomeNewsHow To Keep Cholesterol Low

How To Keep Cholesterol Low

Medicines To Lower Your Cholesterol Level

Keep Your Cholesterol Low For Longevity

Medicines called statins are most often used to lower cholesterol levels. There are other cholesterol-lowering medicines that your doctor might prescribe, like resins, fibrates, and niacin. If you need to take a medicine to lower your cholesterol level, your doctor will help you find the one that works best for you.

Estrogen replacement therapy lowers your bad cholesterol level and raises your good cholesterol level. However, studies have not shown that it lowers the risk of heart disease.

Eat Fibre To Lower Cholesterol

Eating high-fibre food can also help to lower your cholesterol. Fibre helps reduce the amount of cholesterol that is absorbed into the blood stream from your intestine.

  • Make sure you get at least five portions of fruit and vegetables a day as these contain fibre along with other nutrients
  • Eat plenty of other high fibre foods like pulses oats and seeds.
  • Choose more wholegrain foods when you can, such as brown or granary bread over white.

A Guide To Healthy Eating: Strategies Tips And Recipes To Help You Make Better Food Choices

Eat real food. Thats the essence of todays nutrition message. Our knowledge of nutrition has come full circle, back to eating food that is as close as possible to the way nature made it. Based on a solid foundation of current nutrition science, Harvards Special Health Report A Guide to Healthy Eating: Strategies, tips, and recipes to help you make better food choices describes how to eat for optimum health.

You May Like: Are Baked Potatoes High In Cholesterol

Medicines To Lower Cholesterol

For some people, making lifestyle changes alone does not their lower cholesterol enough. They may also need to take medicines. There are several types of cholesterol-lowering drugs available. They work in different ways and can have different side effects. Talk to your health care provider about which medicine is right for you.

Even if you take medicines to lower your cholesterol, you still need to continue with lifestyle changes.

Questions To Ask Your Doctor

Cholesterolnormalrange How To Keep Your Cholesterol Low ...
  • Am I at risk for heart disease?
  • How often should I get my cholesterol tested?
  • What are my cholesterol levels? What do they mean?
  • What lifestyle changes do I need to make to help improve my cholesterol levels and heart health?
  • Is there a chance that Ill need cholesterol-lowering medicine?
  • What are the risks and benefits of taking this medicine?

Don’t Miss: High Cholesterol Foods Shrimp

Putting Together A Low Cholesterol Diet

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.

Eat More Beans Fewer Potatoes

Carbohydrates are important for energy production. However, there are differences in the quality of carbohydrates, too. Whole grains like beans, quinoa, whole-wheat pasta, and brown rice are high in fiber that can help lower cholesterol. Whole grains also keep you feeling full longer. The carbohydrates in pastries, white rice, white bread, and potatoes boost blood sugar levels rapidly. This can lead you to feel hungry sooner, potentially leading to overeating.

Read Also: Is Canned Tuna Good For Cholesterol

Go Nuts For Cardiovascular Health

Nuts help to lower cholesterol because they are high in monounsaturated fat. This form of fat lowers LDL “bad” cholesterol while maintaining HDL “good” cholesterol levels. This can lower the risk of heart disease. Only eat a handful, though, because nuts are high in calories, especially if they are coated in sugar or chocolate.

What Is Cholesterol And Why Can It Be Bad For You

HOW TO LOWER YOUR CHOLESTEROL NATURALLY | 10 Simple Steps

Cholesterol is a type of fat in the blood. Made in the liver, cholesterol plays an important role in how your body works, from being needed to manufacture certain hormones to keeping the walls of your bodyâs cells flexible and in good condition. Having a high level of lipids in your blood can lead to serious health concerns such as heart attack and stroke.

Cholesterol is carried around the body with molecules called lipoproteins, which carry cholesterol and fat around the blood. There are a few kinds of lipoproteins, which have different effects on our health.

High density lipoprotein HDL is the good type of cholesterol because it helps to prevent disease . HDLâs job is to carry cholesterol away from the bodyâs cells and back to the liver, to be broken down and removed from the body.

Low density lipoprotein

LDL contains lots of cholesterol and is often called bad cholesterol, since too much of it in the blood can be linked to health problems. LDLâs job is to transport cholesterol to the bodyâs cells where it is needed. To take it one step further, new research goes even further to suggest that LDL isnât necessarily all bad because there are different subtypes of LDL cholesterol:

Very low-density lipoprotein

In order to reduce our cholesterol, we therefore need more large LDL particles and as little small, dense LDL and VLDL particles as possible, whilst maintaining high levels of protective HDL .

Don’t Miss: Normal Ldl Levels Female

What Are Saturated Fats

Saturated fats are generally solid or waxy at room temperature and are most often found in animal products and tropical oils. The following foods contain saturated fats:

  • Fatty cuts of beef, pork, lamb, veal, and the skin of poultry.
  • Hot dogs, bacon and high-fat luncheon meats, such as salami and bologna.
  • Full fat and processed cheeses, cream cheese.
  • High-fat dairy products, such as whole milk, cream, half and half, butter and sour cream.
  • Lard, bacon fat, sauces and gravies made from animal fat.
  • Most fried foods and fast foods.
  • Tropical oils – palm, palm kernel and coconut.
  • Baked goods made with lard, butter or tropical oils.

How To Keep Your Cholesterol At A Healthy Level

You cant change some risks factors for cholesterol such as your family history or your age. But fortunately, there are ways to prevent high cholesterol and reduce your cholesterol levels if they are too high. At Danvers Family Doctors, we put together this list of five tips for helping you keep your cholesterol in check.

Don’t Miss: Can Dehydration Skew A Cholesterol Test

Healthy Eating Tips To Lower Cholesterol

As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:

  • Limit takeaway foods to once a week .
  • Limit salty, fatty and sugary snack foods to once a week .
  • Eat plenty of vegetables aim for 5 serves of vegetables every day. .
  • Choose wholegrain breads, cereal, pasta, rice and noodles.
  • Snack on plain, unsalted nuts and fresh fruit .
  • Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
  • Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
  • Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
  • Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
  • Include 2 or 3 serves of plant-sterol-enriched foods every day .
  • Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
  • Include up to 7 eggs every week.
  • Select lean meat and limit unprocessed red meat to less than 350g per week.
  • Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
  • Limit or avoid processed meats including sausages and deli meats .

If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.

What Are Trans Fatty Acids

Goodcholesterollevels How To Keep Cholesterol In Check ...

Trans fatty acids are formed when a liquid fat is changed into a solid fat through a process called hydrogenation. Many manufacturers use hydrogenated fats in their ingredients because it creates a product with an extended shelf life and better consistency.

Trans fatty acids are especially bad for you. They raise the levels of LDL cholesterol in your blood and lower the levels of high-density lipoprotein cholesterol.

There are currently no safe levels of trans fat to consume each day, so avoid them completely or eat them as little as possible.

Many manufacturers have stopped using or greatly reduced the amount of trans fats in their foods. But, check the label and avoid:

Don’t Miss: Is Shrimp Bad For Cholesterol

Path To Improved Health

There are 2 main types of cholesterol:

  • Low-density lipoprotein .This delivers cholesterol to the body. This is called bad cholesterol. You want a low level of this type.
  • High-density lipoprotein .This removes cholesterol from the bloodstream. This is called good cholesterol. You want a high level of this type.

A high level of LDL is bad for your body. Likewise, a low level of HDL is bad for you. If your doctor says you need to improve your cholesterol, youll need to lower your LDL and increase your HDL. Medicines can help with this. But the simplest way to improve your cholesterol is through lifestyle changes.

Cholesterol And Healthy Eating

What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. Try to eat a wide variety of foods from each of the five food groups. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.

The Heart Foundation recommends:

  • Plenty of vegetables, fruits and wholegrains.
  • A variety of healthy protein sources , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it is lean and limit to 1-3 times a week.
  • Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
  • Healthy fat choices nuts, seeds, avocados, olives and their oils for cooking
  • Herbs and spices to flavour foods, instead of adding salt.

Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.

Ideally, a healthy plate would include servings of ¼ protein, ¼ carbohydrates and ½ vegetables.

Serving size can vary depending on age, gender and specific nutrition needs.

Also Check: Are Baked Potatoes High In Cholesterol

Lower Your Cholesterol Whether You’re Eating Breakfast Lunch Dinner Dessert Or Even A Snack

Did you know cholesterol in food only plays a small part in increasing our bodies cholesterol levels? But what we eat has a big role to play in managing our cholesterol and heart health.Consistently poor eating habits, combined with a lack of physical activity can lead to unhealthy weight gain, which can also raise levels of unhealthy cholesterol levels and lower levels of HDL cholesterol which can negatively affect your heart health.

High-density lipoprotein is often called the good cholesterol because it helps to remove other forms of cholesterol from your bloodstream and helps to keep cholesterol from building up in the arteries. Low-density lipoprotein is often called the bad cholesterol because it is the main source of cholesterol build-up and blockage in the arteries.

Time and time again we hear that balance is the key to health. There are some foods that can improve LDL cholesterol levels and eating these foods in moderate amounts can help keep us fighting fit. Foods containing healthier fats or soluble fibre are great examples of this. So with this in mind, here are some delicious ideas that can help you eat your way to a healthier heart.

Are You Serious About Reducing Cholesterol

DRINK TO KEEP YOUR HEART HEALTHY & LOWER CHOLESTEROL LEVEL NATURALLY

If making healthy changes on your own has been a challenge, it may be time to bring in the professionals! Our team of physicians, nutritionists, exercise experts, psychologists, and chefs – specialize in helping people just like you reduce medication and take contol of their health. A vacation at Pritikin will change your life!

Recommended Reading: How Much Cholesterol In Pork Chops

The Link Between Dietary And Blood Cholesterol

The liver produces as much cholesterol as the body needs. It packages cholesterol with fat in very low-density lipoproteins .

As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, or low-density lipoprotein, which carries cholesterol wherever it is needed.

The liver also releases high-density lipoprotein , which carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and 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 low in cholesterol, dietary cholesterol actually only has 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.

For example, a study randomly assigned 45 adults to eat more cholesterol in the form of two eggs daily. In the end, those eating more cholesterol did not have higher total cholesterol levels or changes in lipoproteins, compared to those eating less cholesterol .

While dietary cholesterol has little influence on cholesterol levels, other foods in your diet can worsen them, as can family history, smoking and a sedentary lifestyle.

Limiting Saturated And Trans Fats

Here are some ways to lower your intake of saturated and trans fats:

  • Maintain a diet that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Also limit red meat and sugar-sweetened foods and beverages.
  • Opt for naturally occurring unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil.
  • Look for processed foods made with unhydrogenated oil rather than saturated fat or hydrogenated vegetable oils.
  • Use soft margarine as a substitute for butter and choose soft margarines over harder stick forms. Look for 0 g trans fat on the Nutrition Facts label.
  • Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods high in trans fat. Dont eat them often.
  • Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. These foods are very high in fat, and its likely to be trans fat.
  • Limit fried fast food. Commercial shortening and deep-frying fats are still made by hydrogenation and contain saturated and trans fats.

Consider using a food diary to keep track of what you eat. Its a handy way to evaluate the healthy, not-so-healthy and unhealthy foods youre making a part of your everyday diet.

You May Like: Are Egg Beaters Low In Cholesterol

Measuring Blood Cholesterol Levels

When measuring cholesterol levels, doctors will assess four markers in a persons blood:

  • Low-density lipoprotein cholesterol: The bad cholesterol. A lower LDL number may be a good indicator of health and lower risk of disease.
  • High-density lipoprotein cholesterol: The beneficial cholesterol. Low HDL cholesterol may be a risk factor for other issues, and a higher HDL number may indicate health.
  • Blood triglycerides: A common type of fat in the blood. Higher levels may mean that a person has an increased risk of some issues, especially when they also have other risk factors, such as low HDL cholesterol.
  • Total cholesterol: This number takes into account the levels of blood triglycerides and LDL and HDL cholesterol.

Doctors will use all of these numbers within the context of a persons overall health and other risk factors to determine their risk of heart disease and stroke.

Why Lower Cholesterol

How Do You Keep Your Cholesterol Levels Lower?

High cholesterol plays a role in worsening heart health.

As more cholesterol circulates in the blood, it may be harder for the heart to pump this blood properly. This cholesterol can also contribute to plaque buildup in the arteries, raising the risk of atherosclerosis.

High cholesterol puts a person at risk of heart disease, as well as heart attack and stroke.

Cholesterol has a lot to do with what a person eats. For that reason, a healthful diet is one of the first things that doctors recommend for people who want to lower their cholesterol quickly.

The following dietary changes may help a person reduce their cholesterol as quickly as possible.

You May Like: Mussels And Cholesterol

What Is Soluble Fiber

Soluble fiber provides the greatest heart-health benefits. It helps lower total and LDL cholesterol levels by binding to bile in the gut and removing it with the body’s waste. Bile is made up of cholesterol. Good sources of soluble fiber include:

  • Oats and oat bran.
  • Apples, bananas, pears and citrus fruits.
  • Brussel sprouts, broccoli, cabbage, sweet potatoes, squash.

RELATED ARTICLES

Most Popular