How To Lower Cholesterol And Triglyceride
Modern peoples diets are often eaten outside, and the relative taste is heavy and greasy. In addition, most people often lack exercise and poor living habitsetc., which leads to a lack of good metabolic pathways for body lipids.
Do you know how to lower cholesterol and triglyceride?
Today, let me spend 5 minutes to share with you about the difference in hyperlipidemia, high cholesterol, abnormal triglyceride, symptoms, treatment, diet, health food/health food.
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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.
Take Natural Cholesterol Lowering Supplements
Biolipotrol from Biogensis is one example of a professional-grade supplement that uses natural ingredients to return your cholesterol and triglyceride levels back to a safe level. This special formula contains red rice yeast, green tea and CoQ10, which work together to help your body metabolize fat. Using this supplement in conjunction with a healthy lifestyle enables your body to process and dispose of fats instead of allowing them to build up in your blood stream and cause blockages.
Cardio Edge by Douglas Labs is another powerful supplement that can help reduce cholesterol. This special blend contains vitamins and concentrated plant sterols, powerful cholesterol lowering chemicals that naturally occur in small doses in certain foods.
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Why Doctors Are Recommending Supplements First
Prescription statins are by far the most popular cholesterol lowering drugs. Statins work by inhibiting a liver enzyme necessary for cholesterol production. Statins may also help prevent further blockage in your arteries by aiding in cholesterol re-absorption.
Prescription statins work well, but they are often expensive and may have unpleasant side effects. According to the Mayo Clinic, muscle stiffness, liver damage, and frequent headaches are just some of their known side effects.
Because of these serious side effects, more and more doctors today are recommending a quality cholesterol-lowering supplement in addition to diet and exercise before trying a prescription statin.
Controlling Cholesterol Through Diet
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Lower Ldl Levels Are Better
In a JAMA editorial accompanying the study, Christopher P. Cannon, MD, of Brigham and Womens Hospital and Harvard Medical School wrote that aggressive LDL lowering is the ideal lower is better.
The JAMA studys findings echo those of another large 4,162-patient study, published in the New England Journal of Medicine. It concluded that LDL cholesterol levels of 62 were even better than levels of 95 at preventing death, heart attacks, and other cardiovascular-related problems in people with heart disease.
Dietary Factors That Tend To Reduce Ldl Cholesterol
Soluble fiber helps to lower blood cholesterol levels. It dissolves in water to form a gel that moves slowly through the intestines, grabbing up fat, dietary cholesterol, bile salts, and sugar to be excreted. Once excreted, these are no longer available to build more cholesterol.
Load up on foods high in soluble fiber like beans, such as hummus, lentil stew, dal, bean burritos, bean soup, bean burgers, bean dips. There are endless options to incorporate beans into your diet. Oats and barley are also high in soluble fiber. Try having steel-cut or overnight oatmeal for breakfast, use rolled oats to make pancakes, or make a delicious barley risotto. Incorporate soluble-fiber-rich vegetables like eggplant, okra, carrots, and potatoes into your diet to help lower cholesterol. This also includes dark, leafy greens such as kale, spinach, and collard greens. Pectin is a soluble fiber that works by binding to fatty substances in the digestive tract, including cholesterol, and promotes their elimination. Pectin-rich fruits such as apples, grapes, citrus fruit, and strawberries can help lower LDL.
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Know The Dangers Of Trans Fats
Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.
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Your Personal Risk Of Heart Attack Or Stroke
Your health care team may have already talked with you about how a risk calculator can be used to find your risk of developing ASCVD or having a heart attack or stroke. This calculator factors in things like:
- Systolic blood pressure
- If you have diabetes
Your care team may also consider other factors that play a role or affect your risk.
Because your risk can change over time, its important to keep talking with your health care team about what steps you can take to stay healthy as you age. Keep in mind that making lifestyle changes in addition to taking a statin or other medication can help protect your heart and improve your overall health.
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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.
How To Lower Cholesterol And Triglycerides
Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.
Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.
Luis Alvarez / Getty Images
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Reduce Your Intake Of Saturated And Trans Fats
Adopt and follow a healthy diet thats low in saturated and trans fats. A diet high in these fats can raise levels of LDL cholesterol in the blood.
Saturated fat is usually solid at room temperature. Its found in animal products such as meat and dairy, but also in palm oil, coconut oil and full-cream milk. Read more about saturated fat-rich foods here.
Trans fats are found in store-bought baked goods, snack foods and deep-fried foods. There is strong evidence that trans fats increase levels of LDL cholesterol in the blood, while decreasing levels of HDL cholesterol.
Some foods contain cholesterol . Foods that contain cholesterol include liver, pate, kidneys, prawns and egg yolks. These types of food are not usually eaten in large quantities, so its OK to include them in your diet in small amounts.
Foods that contain saturated fats have a greater effect on blood cholesterol levels than foods that contain dietary cholesterol.
Increase Your Dietary Fiber
Dietary fiber helps lower your triglyceride levels in three ways:
Fiber is found in a wide variety of plant foods and you need both soluble and insoluble to gain all the benefits.
Soluble fiber sources include psyllium husks, artichoke, asparagus, winter squash, Brussels sprouts, broccoli, onion, carrots, beans, legumes, blueberries, and nuts.
Insoluble fiber sources include spinach, Brussels sprouts, broccoli, winter squash, bran, and flaxseeds, among other fruits and veggies.
Your fiber intake should be at least 25 to 35 grams per day.
Get Your Fill Of Fiber
Ideally, you should be getting 25 to 35 grams of fiber a day, says Dr. Cho. Fiber binds to cholesterol and eliminates it from your body. To increase your fiber intake, eat more whole grains, legumes like beans and lentils, vegetables and fruits. You should be getting a good mix of both soluble fibers, which are more beneficial for cholesterol, and insoluble fibers, which are better for your gut health. Getting enough fiber also reduces your risk of diseases, prevents constipation and keeps you feeling full for longer.
The Effects Of Alcohol On Triglycerides And Ldl
Moderate alcohol intake can increase HDL cholesterol, and that’s a plus. It also might increase insulin sensitivity and cause other positive health responses. The recommendation for alcohol use is mild or moderate consumption. Using alcohol in moderation is considered one drink a day for women and two drinks a day for men.
Note: The beneficial effects of alcohol are not great enough to endorse the use of alcohol if you do not already drink. Talk with your health care provider about the pluses and minuses of alcohol for you and your health.
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Develop Healthy Sleep Habits
Sleeping too little is common but detrimental to your health. In fact, loss in sleep is associated with increased cholesterol levels and related problems, such as high triglycerides and blood pressure. To improve your sleep, aim for consistent bed and waking times, sleep in a cool, dark, comfortable room, and avoid stimulating activities, such as working on a computer, before bed.
If Lifestyle Changes Arent Enough
Take medications, if you need to, to lower your cholesterol into healthy ranges. Drugs like statins can be very effective, says Dr. Danine Fruge, MD, ABFP – Medical Director at the Pritikin Longevity Center, but do continue in your efforts to eat well and exercise because a healthy lifestyle can give you far, far more than drugs alone.
With a healthy living program like Pritikin, youre not only reducing cholesterol quickly, youre also creating changes throughout your body that can profoundly improve your overall well-being. Youre reducing blood sugar levels and blood pressure. Other heart disease risk factors like triglyceride fats are also dropping dramatically. Youre also reducing inflammatory factors that sicken arteries. Youre shedding excess weight. And, quite simply, youre feeling better, much better. Many of our guests at Pritikin tell us, I had no idea I could feel this good again.
Can any pill or combination of pills do all of the above? I highly doubt it. But a healthy lifestyle like Pritikin can.
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Hyperlipidemia High Cholesterol High Triglycerides How To Treat
The treatment of hyperlipidemia, high cholesterol, and high triglyceride is mainly divided into two parts: drug treatment and adjustment of daily eating habits.
If the necessity of medication is not reached, most doctors will generally recommend starting with non-medication.
Improve by adjusting the patients life and eating habits. If the blood lipids do not return to normal after 3-6 months, medical treatment should be performed.
The general treatment drugs are Statins, cholic acid-binding resin, nicotinic acid, and fibrate derivatives four kinds, to achieve control to reduce the risk of cardiovascular disease caused by arteriosclerosis.
The treatment of drugs still needs to be discussed with the doctor, so in the next paragraph, I will mainly focus on the second focus of treatment, which is also the root of the daily diet and life maintenance.
Note. Taking the relevant therapeutic drugs requires taking the medicine according to the instructions of the doctor. All kinds of drugs have side effects.
You should discuss with the doctor and design a prescription label according to your own situation. Do not judge the consumption by yourself.
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.
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Why Try To Reduce Cholesterol Without Medication
You might not want to take medication to bring your cholesterol down for several reasons.
Statins are a type of medication used to manage high cholesterol. The side effects of statins may be seen by some as worse than the risks of having high cholesterol. These side effects can include:
, you should get your cholesterol levels checked:
- every 5 years after you turn age 20
- more often if you have a family history of high cholesterol or cardiovascular conditions
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.
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