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How To Keep Your Cholesterol Down

Eating Well + Exercise

How to keep your cholesterol down in the new year

For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3

The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.

All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.

For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3

Our Approach To Cholesterol

Unfortunately, half of all adults in the U.S. have a total cholesterol above the goal level of 200 mg/dL. While cholesterol is by no means the only cause of cardiovascular disease, it is one of many risk factors that need to be controlled to live a life free of chronic diseases.

Personally, I have never seen a heart attack or coronary artery disease in any patient who is physically fit and has a total cholesterol of less than 150 mg/dL without medications. The same lifestyle that naturally leads to a low cholesterol is the same lifestyle that can allow us to avoid the chronic diseases of aging.

Too often, the approach in the medical community is to just prescribe a statin. I know, I was trained in this environment. My mentors shared with me that few, if any, patients can make life lasting changes. Thus, just prescribe a pill.

The problem is that this pill, according to the FDA website, not only increases your risk of muscle injury but also can cause diabetes or memory loss. There has to be a better way

Manage Your Carb Intake

Your body breaks carbs down into sugars , and then insulin helps your body use and store sugar for energy.

When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.

However, there are several things you can do about this.

The American Diabetes Association recommends managing carb intake by counting carbs and being aware of how many you need .

Some studies find that these methods can also help you plan your meals appropriately, further improving blood sugar management (

The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. Thats about 14 grams for every 1,000 calories .

Summary

Eating plenty of fiber can help with blood sugar management. Soluble dietary fiber is the most effective.

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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.

Triglycerides In Your Blood

How To Keep Your Cholesterol Down?

In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.

When you eat, your body converts any extra energy it doesnt need right away into triglycerides.

Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.

If you regularly eat more energy than you need, you may have high triglycerides .

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Substitute Healthy Oils In Place Of Butter And Margarine

Of course, its not always realistic to avoid fats when youre whipping up a tasty meal.

When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats like butter, margarine, shortening and lard. Solid fats are high in saturated fats, but oils are high in unsaturated fats, which remember are better for you. The American Heart Association recommends using oils that have less than 4 grams of saturated fat per tablespoon .

Many times, its easy to swap a solid fat to a healthier one. Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat.

For example, if youd rather use olive oil than butter, substitute ¾ the amount of butter in a recipe with olive oil. You might also bring out some new, surprising, subtle flavors, too.

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.

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Consulting With Your Doctor

  • 1Get a blood test to determine your cholesterol level. Cholesterol testing should be routine for any adult. If you are at risk for cardiovascular disease, such as being overweight or having high blood pressure or diabetes, your LDL level should be kept low. Most doctors feel your target LDL level should be less than 70.XTrustworthy SourceMedlinePlusCollection of medical information sourced from the US National Library of MedicineGo to source
  • Those with moderate risk should target a level under 130. Low risk patients can reasonably keep a level of less than 160.
  • With HDL levels, however, the higher the number, the better. A score of 40 and under is considered a major risk. 60 and over is actually protective against LDL cholesterol.
  • 2Consult with your doctor about taking supplements. Studies have shown some natural supplements might help lower bad cholesterol levels. Examples include fish oils, artichoke extract, fiber supplements, and green tea extract. Ask your doctor about what you can add to your diet to improve your numbers, which choices to avoid, and what amount you should take.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • 3Take a cholesterol lowering medication. Anti-cholesterol drugs, known as statins, help eliminate LDL cholesterol. All medications have side effects, and many experts feel medication should be used as a last resort. Most would suggest diet and lifestyle changes be attempted first.
  • Limit Bad Fats And Cholesterol

    How to Manage High Cholesterol

    Research shows that there isn’t really a link between how much fat you eat and your risk of disease. The biggest influence on your risk is the type of fat you eat. Two unhealthy fats, including saturated and trans fats, increase the amount of cholesterol in your blood cholesterol and increase your risk of developing heart disease. However, two very different types of fat monounsaturated and polyunsaturated fats do just the opposite. In fact, research shows that cutting back on saturated fat and replacing it with mono and polyunsaturated fats can help lower the level of LDL cholesterol in your blood.

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    Increase Plant Protein Sources

    Introducing variety into the diet may help people manage some risk factors for heart disease.

    Many people get their protein mainly from animal sources. However, it may help for them to include plant protein sources in their diet too.

    A number of vegetable foods that contain substantial amounts of protein include:

    Adding plant-based proteins to the diet can help the body meet its protein needs without adding cholesterol.

    Increase The Amount Of Fiber In Your Diet

    Most of us do not get enough fiber in our diet. The recommended amount is 25-35 grams of dietary fiber per day. Dietary fiber is a type of carbohydrate that the body cannot digest. As fiber passes through the body, it affects the way the body digests foods and absorbs nutrients. Fiber can help reduce your LDL cholesterol level. A fiber-rich diet can also help control blood sugar, promote regularity, prevent gastrointestinal disease and help you manage your weight.

    There are two types of dietary fiber: soluble and insoluble. To receive the greatest health benefit, eat a wide variety of all high-fiber foods. Refined foods, like white bread, white pasta and enriched cereals are low in fiber. The refining process strips the outer coat from the grain, which reduces the amount of fiber that’s left.

    The best sources of fiber are whole grains, fruits, vegetables and legumes .

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    What Is Hdl Cholesterol Versus Ldl Cholesterol

    Cholesterol is important for the body because it helps make the hormones and other substances that help regulate important body functions. HDL cholesterol is good for your heart because it helps lower bad LDL cholesterol in the blood.

    HDL removes excess amounts of LDL from cells while also reducing inflammation in the arteries, which may cause atherosclerosis or hardening of artery walls.

    On the other hand, LDL Cholesterol clogs up arteries over time by increasing plaque formation with its deposits this leads to high-risk factors such as increased chances of stroke, heart attack, angina, and vascular dementia, among others.

    The level of cholesterol in your bloodstream is called blood lipid levels. High levels can lead to coronary disease and strokes if not managed well.

    Since HDL has a positive effect on lowering LDL levels, if we have more of this good kind , thats better for us!

    Ways To Lower Cholesterol

    5 Evidence

    Check your own cholesterol level and if it’s high, ask to have your kids’ levels checked.

    Here are 5 ways to help keep your family’s cholesterol in control:

  • Serve a heart-healthy diet, including:- vegetables, fruit, and whole grains- lean meats and poultry, fish, nuts, beans, and soy products- nonfat or low-fat milk and dairy products- healthy fats, like those found in fish, nuts, and vegetable oils
  • Limit drinks and foods with added sugars.
  • Read nutrition facts labels so that you can limit cholesterol and saturated fat and trans fat.
  • Encourage plenty of exercise. Exercise helps boost HDL levels in the blood and that’s a good thing! Kids and teens should be physically active at least 60 minutes a day.
  • Help your kids keep a healthy weight.
  • It’s important to make healthy living a family effort. The steps you take to improve your family’s lifestyle will have a positive effect on your family’s health now and far into the future.

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    What Are The Negative Effects On The Body From High Ldl Cholesterol Levels

    There are many illnesses and health concerns that stem from having high total cholesterol levels.

    Some health conditions that can be triggered by high cholesterol include:

    • Atherosclerosis or hardening of the arteries and vascular dementia, which can lower brain function.
    • Increased risk of heart disease and strokes from plaque buildup on artery walls.
    • Angina chest pain that is a result of atherosclerosis restricting blood flow to the heart muscle.
    • Peripheral Vascular Disease

    And that is to name a few.

    Myth: I Dont Need Statins Or Other Medicines For My Cholesterol I Can Manage My Cholesterol With Diet And Exercise

    Fact: Although many people can achieve good cholesterol levels by making healthy food choices and getting enough physical activity, some people may also need medicines called statins to lower their cholesterol levels. Guidelinesexternal icon also suggest that other medicines in addition to statins may be needed to help control cholesterol.2

    People who may need statins or other medicines to manage cholesterol levels include the following:

    • People with familial hypercholesterolemia or people with very high levels of bad cholesterol. FH is a genetic condition that causes very high LDL cholesterol levels beginning at a young age. If left untreated, cholesterol levels will continue to get worse. This greatly raises the risk for heart disease, heart attack, and stroke at a young age.
    • People with cardiovascular disease . People with CVD may already have narrowed arteries because of too much plaque. Medicines that lower cholesterol may help reduce the risk for heart attack or stroke.
    • People with diabetes.Type 2 diabetes lowers HDL or good cholesterol levels and raises bad cholesterol levels. This combination raises your risk of heart disease and stroke.

    Other groups of people may also need medicines to manage their cholesterol, including people who have a high risk for CVD. Always talk to your health care provider about the best ways to manage your cholesterol.

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    Increase Movement In Your Daily Tasks

    Every doctors first two advice when addressing lowering cholesterol levels is to improve their diet and exercise more.

    Increasing your daily activity and exercising more can lower your LDL cholesterol levels by increasing the rate at which cells break down bad fats and releasing blood sugar into the bloodstream.

    If you are looking for a new way to get more exercise, try out some of these options that will make it easier on your joints:

    Walking or running in place while watching T.V.

    Doing yoga poses during commercials when watching television

    Perform wall pushups against our office walls whenever we need a breather from working hard! This also helps with improving posture and strengthening muscles around the chest area.

    Walking is one of my favorite ways to lower LDL cholesterol because its an easy activity that can be done all day long! One hour of walking burns about 100 calories which means youre on the right track.

    Tactics To Reduce Cholesterol Quickly

    Lower your cholesterol with diet Ultimate Guide

    For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.

    Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.

    Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.

    Thats what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1

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    How Do I Lower My Cholesterol Your 5 Top Questions Answered

    High cholesterol could be caused by things we can control like lifestyle habits, or things we cant like age and family history. Keeping on top of the things you can control with simple changes can help to lower your risk of heart and circulatory disease. We answer your questions with simple tips to help you start making changes today.

    Easy Ways To Lower Blood Sugar Levels Naturally

    High blood sugar occurs when your body doesnt make enough or effectively use insulin, a hormone that regulates blood glucose and helps it enter your cells for energy.

    High blood sugar is associated with diabetes.

    The Centers for Disease Control and Prevention reports that 13% of U.S. adults live with diabetes, and 34.5% have prediabetes (

    This means close to 50% of all U.S. adults have diabetes or prediabetes.

    Here are 15 easy ways to lower blood sugar levels naturally:

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