Replace Saturated Fats With Healthier Fats
Replacing foods that contain mainly saturated fats with foods that contain unsaturated fats such as polyunsaturated and monounsaturated fats will help reduce your cholesterol level.
For example, instead of butter and cream in cooking, use olive oil, nut butters or avocado.
Healthy unsaturated fats are found in:
- fruits and vegetables
Foods To Avoid To Improve Cholesterol
To keep your numbers in check, stay away from high-sugar, highly processed, and empty-calorie foods. Here are some to watch out for.
- Fried foods: French fries, onion rings, fried chicken, potato chips.
- Processed meals and snacks: Boxed meal mixes, fast food, hot dogs, cookies, bakery products, fruit snacks, and candies.
- Refined grains: White bread, white pasta, white rice, and white flour in baking.
- Sweetened beverages: Juice, soda, energy drinks, and excessive amounts of alcohol.
Increase Your Fiber Intake
Fiber helps regulate the food absorbed and passed through your body, and high-fiber foods can significantly lower both your triglycerides and LDL cholesterol.
Both soluble and insoluble fibers help lower triglycerides. Soluble fiber binds the excess triglycerides like a gel, making it easier for the body to excrete it. Fiber also reduces and slows down the absorption of fats and sugars.
- Eat foods high in soluble fiber such as oatmeal, bananas, peas, and strawberries.
- Eat foods high in insoluble fiber such as whole grains, whole-wheat products, beans, greens, and many vegetables.
Note: If you are just starting to eat fiber-rich foods, increase your fiber intake gradually to avoid gas discomfort. At the same time, increase your water intake to help the digestive system process the fiber and avoid constipation.
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Taking Supplements To Lower Triglycerides
The data show that diet and exercise are practical approaches for lowering triglycerides. However, for some people, lifestyle changes may not be enough. In that case, it may be worth discussing supplements with your healthcare provider.
Disclaimer:
Heres a list of possible choices.36
- Niacin: 2,000 to 3,000 mg per day37
- Berberine: 500 mg twice daily38
- Fish oil: Eicosapentaenoic acid 2 to 4 grams per day 39
- Curcumin: 80 to 100 mg daily40
- Fenugreek: 10 grams per day41
What Dash Can Do For You
The DASH Diet can help lower your blood pressure and cholesterol levels, which is good for your heart. In fact, DASH stands for Dietary Approaches to Stop Hypertension, or high blood pressure. Even if you donât have high blood pressure, the DASH Diet is worth a look. It may help you lose weight because itâs a healthier way of eating. You wonât feel deprived. Youâll have lots of vegetables, fruits, and low-fat dairy products while cutting back on fats, cholesterol, and sweets.
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Foods To Avoid On The Mediterranean Diet
Any food with trans fat. Your goal is to eat as little trans fat as possible while still following a balanced diet. Foods high in trans fat include fried foods such as donuts and french fries, commercially baked goods like cookies and cakes made with partially hydrogenated oil, margarine spreads, fast-food fries, processed and packaged snacks.
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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. Thats 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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Work In Some More Movement To Your Daily Tasks
Do I need to start running every day? Do I need to join a gym or buy a bunch of home fitness equipment? If you want to, go ahead! But there are many other choices, and finding a routine that works for you is whats most important. After all, the best exercise for heart health, is the one that youll stick with.
Simple swaps to get more exercise each day
Ideally, you want to aim for at least 2.5 hours of moderate physical activity every week. You can break that up however you like. You might focus on doing something every day, or you could dedicate yourself to just a few days per week. The key is to just get started.
For example, do you usually take the elevator? Take the stairs instead. Do you walk your dog every day? Go a little farther than usual or walk at a faster pace. Need to go shopping? Park farther away than you normally do. Catching up on your favorite TV series? Try stretching, dumbbells or kettlebells while youre watching rather than just sitting on the couch. Also look for chances to bring motion into your daily life, such as walking while you talk on the phone.
If youre feeling good, work up to more intense physical activity, like swimming laps, jogging or hot yoga. Dont overexert yourself, but remember that regular and consistent exercise has benefits beyond managing your cholesterol. It also helps reduce blood pressure and builds your overall physical, mental and emotional well-being.
What Is High Triglyceride Levels
The American Heart Association defines high triglyceride levels as triglycerides above 150. Triglycerides are fats in the blood. They are typically the result of high blood sugar, in addition to high cholesterol and a high body mass index . High triglyceride levels are associated with an increased risk of heart disease. As a result, many people with high triglycerides take medications to lower their triglyceride levels.
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Atkins South Beach And Ornish
The study included 18 healthy adults who were not overweight, who followed each of the three diets for one month, followed by a one-month “wash-out” period in which they ate normally. Caloric intake was increased during any phase of the study if a participant began to lose weight.
The low-carbohydrate, high-fat diet designed to approximate the first, and most extreme, phase of the Atkins diet included 50% of calories from fat and 22% to 38% of calories from saturated fat sources like meat, cheese, and other whole-fat dairy products, Miller tells WebMD.
During their month on the Mediterranean-based South Beach diet, study participants ate 30% of calories in the form of fat, but olive and other vegetable oils, nuts, lean meats, and fish were the main fat sources.
While on the low-fat, high-carbohydrate Ornish diet, 10% of calories came from fat.
The researchers conducted blood tests throughout the study to assess risk factors for heart disease, including LDL cholesterol, triglycerides, and C-reactive protein, which is a measure of inflammation in the body.
They also used ultrasound to study changes in blood vessels’ flexibility — specifically, their ability to widen to accommodate blood flow. Atherosclerosis, the hardening of the arteries, hinders that process and is associated with heart attack and stroke risk.
The study revealed that:
The study appears in the April issue of the Journal of the American Dietetic Association.
Can Fish Oil Lower Cholesterol
The effect of fish oil on cholesterol is controversial.
Older information from the journal American Family Physician notes that omega-3 fatty acid supplements could reduce triglyceride levels in a persons blood. However, the authors note that omega-3 fatty acids may also increase a persons LDL levels.
In contrast, research from 2021 found an association between increases in blood DHA and a reduction in LDL levels. Additionally, researchers found that fish oil supplements did not increase LDL levels.
However, this study mostly involves males with normal blood lipid levels. Further research is necessary to confirm these findings.
Another
states that eating fresh fish is better at reducing cholesterol than fish oil supplements. Researchers found that people who ate 250 grams of farmed trout twice a week for lunch and dinner for 2 months had:
- a reduction in LDL levels
- an increase in HDL levels
- a reduction in triglyceride levels
- a reduction in total cholesterol levels
Researchers also found that people who took 2 g of an omega-3 supplement daily saw an increase in their LDL levels after 2 months.
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Increase Your Intake Of Unsaturated Fats
Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .
Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.
A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .
One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.
It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .
To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .
Summary
Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.
Cholesterol And Healthy Eating
What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. The Heart Foundation recommends following a heart-healthy eating pattern, which means eating a wide variety of fresh and unprocessed foods and limiting highly processed foods including take away, baked goods, chocolate, chips, lollies and sugary drinks. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.
A heart-healthy eating pattern includes:
- plenty of vegetables, fruit and wholegrains
- a variety of healthy protein-rich foods , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern. If choosing red meat, make sure it is lean and limit to one to three times a week
- unflavoured milk, yoghurt and cheese. People with high cholesterol should choose reduced fat varieties
- healthy fats and oils. Choose nuts, seeds, avocados, olives and their oils for cooking
- herbs and spices to flavour foods, instead of adding salt.
This way of eating is also naturally high in fibre, which is good news, because a high intake of dietary fibre can also reduce levels of bad cholesterol in the blood.
Also, be mindful of how much you are eating. Portion sizes have increased over time and many of us are eating more than we need which can increase our cholesterol and risk of heart disease.
Serving size can vary depending on age, gender and specific nutrition needs.
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Eat Fatty Fish Twice Weekly
Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.
This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.
Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .
Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .
Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.
Summary
Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.
Prepare Your Food A Little Differently
Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:
- Consider trimming fat and removing the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
- Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can add extra fat.
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Bad Ldl Cholesterol Levels
LDL cholesterol is the smallest molecule and can get stuck in the bloodstream and cause plaque buildup over time.
Long-term, elevated LDL can create blockages and cause atherosclerosis and coronary heart disease.
Atherosclerosis places one at risk for cardiac events like stroke, heart attack, or pulmonary disease.
If you have high cholesterol and cannot lower it naturally with dietary changes, your doctor might recommend a medication such as statin.
No Apparent Danger Of Very Low Ldl Cholesterol
LDL is a key component of many hormones and all cell membranes, which allow cells to communicate with each other. Earlier studies had raised concerns that lowering LDL too far might interfere with normal cellular functions, especially in organs that have higher lipid concentrations, such as the brain and reproductive organs. And there have been reports of a slightly increased risk of osteoporosis and brain bleeding in patients treated with high doses of statin medications.
Well-known side effects in people who use statin medications include muscle aches and a slightly increased risk of diabetes, especially when high doses of medication are used. Whether these risks are due to the statin medications themselves or the lowering of LDL is not entirely clear.
However, people with rare inherited disorders in which LDL levels are extremely low from birth appear to have normal fertility and no major organ dysfunction. Therefore, an extremely low LDL by itself does not appear to be dangerous in these unusual cases.
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Lifestyle Changes To Lower Cholesterol
Heart-healthy lifestyle changes that can help you lower or control your cholesterol include:
- Heart-healthy eating. A heart-healthy eating plan limits the amount of saturated and trans fats that you eat. It recommends that you eat and drink only enough calories to stay at a healthy weight and avoid weight gain. It encourages you to choose a variety of nutritious foods, including fruits, vegetables, whole grains, and lean meats. Examples of eating plans that can lower your cholesterol include the Therapeutic Lifestyle Changes diet and the DASH eating plan.
- Weight Management. If you are overweight, losing weight can help lower your LDL cholesterol. This is especially important for people with metabolic syndrome. Metabolic syndrome is a group of risk factors that includes high triglyceride levels, low HDL cholesterol levels, and being overweight with a large waist measurement .
- Physical Activity. Everyone should get regular physical activity .
- Managing stress. Research has shown that chronic stress can sometimes raise your LDL cholesterol and lower your HDL cholesterol.
- Quitting smoking.Quitting smoking can raise your HDL cholesterol. Since HDL helps to remove LDL cholesterol from your arteries, having more HDL can help to lower your LDL cholesterol.
Eat Foods Rich In Omega
Studies suggest that omega-3 fatty acids help reduce triglycerides by reducing the production of very low-density lipoprotein by the liver, accelerating chylomicron and VLDL elimination from the blood and converting fatty acids into energy .
A 2011 study found in the American Journal of Clinical Nutrition found that two long-chain omega-3 fatty acids by the name of eicosatetraenoic acid and docosahexaenoic acid , when consumed in high dosage over the course of 8 weeks, had a mitigating effect on the triglyceride count of healthy adults with moderate hypertriglyceridemia.
How to consume:
- Dietary sources of omega-3 fatty acids are salmon, mackerel, cod, walnuts, legumes, green leafy vegetables, flaxseed oil, and soybean oil.
- You can also take a supplement. Consult your doctor for the correct dosage and how long to take the supplement.
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How Does Eating Affect The Results Of A Cholesterol Test
LDL levels can be affected by about 10 percent and triglyceride levels up to 20 percent. However, very fatty or sugary foods can have a greater impact. Keep in mind that certain medications, such as birth control pills, can also affect the results of your cholesterol tests.
How to live a healthy lifestyle?Sometimes,it becomes necessary to reconsider our way of living.For living a healthy lifestyle,we need to make some changes in our daily routine.Your genetics,diet,exercise routine and other choices determine your quality of life.We cant control our genes but other factors like regular exercise and healthy diet can be managed that will make our lifestyle healthy.What is meant by a healthy lifestyle?A healthy lifestyl