What Is Hdl Cholesterol
High-density lipoprotein is a protective form of cholesterol that carries bad cholesterol away from the arteries and into the liver where it can be broken down and eliminated from the body.
When your HDL is high60 milligrams per deciliter or higheryour risk of heart attack or heart disease is lower. When your HDL is lowfor women less than 50 mg/dl, for men less than 40 mg/dlyour chances of having a heart attack or heart disease are increased.
Here are several types of foods you should consider eating more often to raise your HDL and lower your LDL.
How To Lower Cholesterol Naturally In 28 Simple Steps
There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while its true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.
Ready to get started? Lets take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.
Vitamin E The Lower Your Hdl Is To Begin With The Better It Works
Researchers in Wisconsin have made a very interesting discovery. Not only does vitamin E raise your HDL levels, the LOWER your HDL levels are to begin with, the BETTER it works.
Navigating the jungle of E vitamins can be a bit confusing but the best E vitamin when it come to lowering cholesterol is the E vitamin, tocotrienol. The antioxidant power of tocotrienol is up to 60 times greater than that of normal vitamin E.
Also not only does tocotrienol prevent the building up of plaque in your blood vessels it may even reduce it.
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Honey For Bad Cholesterol
How to reduce bad cholesterol naturally with honey? Yes, Lets start with something sweet, and thats honey. With a sweet taste and easy availability, honey is a perfect home remedy for cholesterol.
Honey comes with loads of minerals and vitamins; the antioxidants present in the honey make it the best fighter against cholesterol.
These antioxidants prevent cholesterol from coming out of the blood and entering into the blood vessels linings.
- Take honey and some drinkable water.
- Add one tablespoon of honey to the water.
- You can also add ten drops of apple cider vinegar to it.
- Drink this solution every morning to maintain the cholesterol level.
- Take grinned cinnamon and a cup of boiled water.
- Now add one tablespoon of grinded cinnamon to the cup of boiled water and mix it.
- Cover it and leave it for thirty minutes.
- Now, strain this solution and add honey.
- Drink it every morning, empty stomach.
Modify Your Risk Factors
High cholesterol is usually treated based on total cholesterol, LDL cholesterol, and HDL cholesterol levels, plus the presence of additional risk factors for heart disease. While some cannot be changed, some can:
- Previous heart attack
- Family history of early heart disease
- Age over 45 in men and greater than 55 in women
- 10-year risk of a heart attack greater than 20%
Of these, not smoking is something you take action on. You can also treat your high blood pressure and diabetes to keep them under control.
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Sports & Exercise To Lower Bad Cholesterollevel In Blood
Exercising regularly can help lower cholesterol without medication and raise HDL levels, especially when youâre exercising three or more times a week.
Thus, blood cholesterol can be lowered with sports by including some exercises in daily life such as walking, jogging, or cycling.
Harmful Blood Cholesterol can also be lowered with mental exercise through yoga and meditation.
People with cardiovascular disease should consult their physician before engaging in any intense physical activities when trying to lower blood cholesterol with exercise.
What Are Unsaturated Fats
Unsaturated fats are considered the healthiest fats because they improve cholesterol, help reduce inflammation , and help decrease the overall risk of developing heart disease. The main source of unsaturated fats are plant-based foods. These fats are usually liquid at room temperature. There are two types of unsaturated fat: monounsaturated and polyunsaturated.
Monounsaturated fats are considered one of the healthiest sources of fat in the diet. These fats should make up most of your daily fat intake. Good sources of monounsaturated fats include:
- Olive, canola and peanut oils.
- Most nuts, nut oils and nut butters .
Good sources of Polyunsaturated Fats include:
- Safflower oil.
- Flax oil and flax seeds.
- Sunflower oil.
- Canola Oil.
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Lecithin Great For Both Hdl And Ldl
If youre a fan of turmeric, I have good news for you. Turmeric contains curcumin . When lecithin is added the absorption of curcumin is even more efficient.
In Germany they are quite fond of lecithin as they have proved that people with too high cholesterol levels benefit greatly from lecithin. Not only does lecithin raise HDL cholesterol, it also lowers LDL cholesterol.
Therefore the Germans have formally introduced and approved of lecithin as a cholesterol lowering supplement.
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.
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How To Raise Good Cholesterol Or Hdl Levels
In order to balance your cholesterol level in the body, it is not necessary to avoid eating bad foods. For example, instead of keeping away from bad foods, you can add more beneficial foods in your daily diet and keep up the right lifestyle. In this way, the body has the ability to fight bad cholesterol naturally and reduce its proportion in your blood.
The best sources of fiber
- Cereals however, remember that not all kinds of cereals and not too much. Hidden gluten or wheat protein intolerance is becoming more common and people themselves may not be aware of it. If you feel heaviness after eating cereals and it seems to you that digestion slows down, you may suspect intolerance. The best and most foolproof cereal products are buckwheat, whole grain cereal, oatmeal and okra.
- Flax, hemp, pumpkin and chia seeds and their oils
Astragalus To Lower Bad Cholesterol In Blood
Astragalus is an herb used to support the immune system in traditional Chinese medicine, and it has antibacterial and anti-inflammatory properties.
Limited studies suggest that astragalus may have some benefits for the heart.
More research is needed to find out how astragalus may affect bad cholesterol levels and heart health in general.
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Start An Exercise Program To Raise Hdl Cholesterol
Regular exercise is an important part of a healthy lifestyle and can also increase HDL cholesterol levels. Aerobic exercises, such as running, biking, and swimming, along with moderate weight training are good choices to help best boost those good cholesterol levels.
For women after menopause, a study published in August 2016 in the journal Diabetes & Metabolism found that high intensity interval training led to better HDL cholesterol levels as well as significant weight loss. And a;study published in May 2016 in the journal Applied Physiology, Nutrition, and Metabolism;found that obese men who engaged in aerobic interval training or resistance training just three days a week for 12 weeks had significantly increased HDL cholesterol when compared with obese men who did no training.
Exercise is excellent because it may independently raise your HDL, but also leads to weight loss, which may account for additional gains in your HDL, says Haitham Ahmed, MD, MPH, a preventive cardiologist at the Cleveland Clinic in Ohio.
What Are Trans Fatty Acids
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:
Foods That Lower Your Cholesterol
Some foods can actively help to lower your cholesterol and they all work in different ways. Try to include these foods in your meals whenever you can:
1. Oats and barley
Eating whole grain foods reduces your risk of heart disease. Oats and barley are extra special because they are high in a type of soluble fibre called ‘beta glucan’. Beta glucan helps to lower ‘bad’ LDL cholesterol in your blood2,3.
Tip: Flavoured oat products like ‘Quick Oats’ often contain added salt and/or sugar. Choose products that contain 100% oats as they’re closest to how theyre found in nature.
2. Vegetables and fruit
Eating a variety of colourful vegetables and fruit everyday can help protect you against heart disease, stroke and some cancers4,5. Many vegetables and fruit are high in soluble fibre which helps to reduce the absorption of cholesterol and lower ‘bad’ LDL cholesterol in your blood.
Tip: Leave the skins on vegetables like pumpkin, kmara and carrot to maximise your intake of fibre. Use orange and lemon peel in dressings and sauces.
3. Foods rich in heart-healthy fats
Eating plenty of foods that contain heart-healthy mono and poly-unsaturated fats increases the levels of ‘good’ HDL cholesterol in your blood.;
These foods contain heart-healthy fats.
- Vegetable oils and spreads
Eating these foods instead of foods high in saturated fat improves your cholesterol. Itll reduce your risk of heart disease too6.
4. Legumes and beans
6. Soy products
7. Plant sterols
Fenugreek Seeds For Bad Cholesterol
If you are interested in knowing, how to reduce cholesterol;without medication then fenugreek seeds are right choice. Fenugreek seeds come with some components that reduce the absorption of cholesterol by the body, which comes from the rich in fats.
Fenugreek seeds are rich in minerals like calcium, selenium, and zinc. Also, fenugreek seeds are loaded with vitamins A, B, and C.taking fenugreek seeds daily can also reduce the risk of heart attack by 25%.
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Eat Oatmeal Especially For Breakfast
Oatmeal is home to soluble fiber that helps lower total and bad cholesterol level. Oatmeal is of immense benefit and can help reduce your bad cholesterol by 12 to 24 percent. This Is assuming that you use one cup of oats for breakfast every day. Go ahead and enjoy your oats every morning. Your body will be grateful you for the meal.
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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Why Try To Lower Harmful Blood Cholesterol Without Medication
In the event that high blood cholesterol is discovered, the question of treatment options available to reduce it begins.
Blood cholesterol can be lowered with prescription medications, which are often the recommended first line of treatment. However, many are looking for other ways to lower cholesterol without drugs; Because of the side effects of cholesterol-lowering drugs such as statins, which some see as worse than the risks of high cholesterol itself.
Ways to lower blood cholesterol without medication include several natural and home methods, and some herbs and natural drinks can help with this. However, it should be noted that severe high cholesterol should be treated with a prescribed treatment plan as soon as possible, by a specialist doctor.
Selenium Is Not For Everybody
Apparently researchers are a bit confused as to whether selenium is good for lowering cholesterol or not.
Resent conclusions say yes, selenium does good for your cholesterol levels by raising HDL cholesterol.
However, in the US people already have a high dosage of selenium in their bodies so it is not recommended that they increase it with selenium supplements.
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Balancing Hdl Cholesterol And Ldl Cholesterol
You see, there are two types of cholesterol HDL cholesterol and LDL cholesterol. And what youll be striving for is a healthy balance between the two.
If your doctor says that your cholesterol is too high, what he means is that youve got problems with too low a level of HDL and too high a level of LDL.
So what were looking for are methods that will raise your HDL levels and / or lower your LDL levels.
Ways To Raise Hdl Cholesterol
Youve probably heard of high-density lipoprotein cholesterol and low-density lipoprotein cholesterol the good and the bad, respectively. But did you know there are effective ways you can raise HDL cholesterol levels and protect your heart health?
HDL cholesterol carries excess cholesterol to your liver so it doesnt build up in your bloodstream. But when LDL cholesterol moves cholesterol throughout your body, it can build up in the walls of the arteries, making them hard and narrow. If you have too little HDL cholesterol and too much LDL, you may be diagnosed with high cholesterol, a condition that can lead to atherosclerosis, angina , heart attack, and stroke.
Read on to find ways to boost HDL cholesterol and the evidence behind them.
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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
- vegetable oils and spreads; such as rapeseed or;vegetable oil,;sunflower, olive, corn and;walnut oils
Foods That Lower Cholesterol
No doubt about it, nutrient-dense, anti-inflammatory vegetables are one of the most high-antioxidant foods;available. Loaded with phytochemicals that fight free radical damage, they slow down the aging process and keep arteries flexible and healthy. Many dark leafy greens, like spinach and kale, contain very few calories but offer protection against heart attacks by helping artery walls stay clear of cholesterol buildup.
While nearly every type is a good choice, vegetables including benefit-rich beets, onions, cabbage, broccoli and artichokes are especially useful for upping your fiber intake and protecting heart health.
Nuts of all kinds make a good source of healthy polyunsaturated and monounsaturated fats. They also provide a decent amount of fiber. Certain nuts, including almonds, specifically supply antioxidant flavonoids, plant-based compounds that improve artery health and reduce inflammation.
Studies show nuts can lower bad LDL levels, especially in individuals with high cholesterol and diabetes. They can;help prevent damage from forming within artery walls and protect against dangerous cholesterol plaque buildup, in addition to fighting weight gain and obesity.
3. Chia Seeds and Flaxseeds
4. Olive Oil
7. Gluten-Free Whole Grains/Ancient Grains
8. Green Tea
9. Beans and Legumes
12. Sweet Potatoes
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Plant Sterols And Stanols
Plant stanols and sterols are naturally-occurring substances found in certain plants. Stanols are also found as dietary supplements or are added to margarine, orange juice, and dressings.
Research suggests that;plant stanols and sterols may help to lower cholesterol. They are similar in structure to cholesterol and may help block the absorption of cholesterol from the intestines. The National Cholesterol Education Program recommends you take in 2 grams of plant sterols and stanols each day.
The FDA allows an approved health claim on phytosterols stating, “Foods containing at least 0.65 gram per serving of vegetable oil plant sterol esters, eaten twice a day with meals for a daily total intake of at least 1.3 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
Stanols and sterols appear to enhance the effects of other methods to lower cholesterol. In studies, people taking statin drugs to lower cholesterol had an additional improvement in their cholesterol levels with stanols/sterols.