HomeHow To Lower Your Cholesterol Level

How To Lower Your Cholesterol Level

Reduce Your Intake Of Saturated And Trans Fats

How To Reduce Cholesterol Levels

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.

Eat To Lower Your Cholesterol

Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.

Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.

But did you know that you can reduce your cholesterol level by making smart food choices? Its true!

Cholesterol clarified

Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.

Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.

Now heres how to make nutritious choices to lower your blood cholesterol.

Keep eating simple

In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:

Cook at home
Choose more fibre

Each of these options will provide you with two grams:

  • ½ ripe avocado

What Causes High Cholesterol

Cholesterol is a waxy lipid that moves via blood throughout the body. In addition, cholesterol travels in the blood quickly without mixing with water because lipids or fatty acids are insoluble in water.

A study says that genetic and acquired causes can lead to high cholesterol. In addition, genetic predisposition to high cholesterol is one reason for having hypercholesterolemia. High cholesterol appears in the form of a genetic disorder called familial hypercholesterolemia. According to this study, the most common cause of hypercholesterolemia is an inactive lifestyle and increased consumption of saturated fats and trans fats.

Also Check: Cholesterol In Egg Beaters

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Eat More Plant Sources Of Protein

How to Lower Your Cholesterol Level Fast / Quickly

Excellent plant proteins include beans all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.

Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.

Read Also: Does Shrimp Increase Cholesterol

Add These Foods Directly To Your Diet

  • Avocado

Most of the above foods contain fiber, which can make a difference in lowering LDL cholesterol.

Countless studies show that garlic may be a natural remedy to lower cholesterol levels. It can also eliminate or prevent cardiovascular and metabolic diseases and prevent or reduce atherosclerosis.

Hdl Vs Ldl Cholesterol

Cholesterol is cholesterol it’s the type of particle carrying it that makes it “good” or “bad” for our body.

Whereas LDL particles tend to deliver excess cholesterol to our tissues and arteries, HDL particles are designed to help with the body’s cleanup process.

“The HDL sort of functions like a vacuum cleaner,” explains Holly Ippisch, MD, a pediatric cardiologist at Cincinnati Children’s Hospital Medical Center. “It helps pick up the LDL and take it back to the liver, where the body can get rid of it or use it for other functions.”

Recommended Reading: Does Shellfish Have Cholesterol

Follow Your Doctor’s Advice

Continue managing a normal cholesterol range for life with regular doctor checkups, exercise, and healthy food choices. These lifestyle changes can help you to reduce the risk of disease and promote longevity. Work with your health care professionals to get tips to improve your cholesterol by changing your routine.

  • Hemera
  • Modify Your Eating Habits

    How you can lower your bad cholesterol level

    A great way to lower your cholesterol naturally is to start by replacing unhealthy fats with healthy fats .

    This means becoming a food label reader, says Dr. Cho. Its important to limit your saturated fat intake. There should be no more than 2 grams of fat per serving and it should account for less than 7% of your daily calorie intake.

    Saturated fats are most often found in palm oil and coconut oil, along with animal products like beef, pork, chicken skin, hot dogs and regular cheese.

    Recommended Reading: Does Pasta Contain Cholesterol

    Will Stopping Smoking Lower My Cholesterol

    If you’re a smoker you might already know you should stop if you have high cholesterol. Smoking increases bad cholesterol and lowers good cholesterol, increasing your risk of heart attacks and stroke.

    These services will be able to give you useful advice on how to deal with cravings and gradually stop smoking.

    Find out more about what smoking does to your body.

    Can Herbs And Supplements Be Beneficial For Your Health

    Herbs and special supplements like vitamins have been used for centuries to soothe ailments and cure illnesses. Long prized for their supposed healing properties, herbs, vitamins, and other kinds of dietary supplements have been tried around the world and theyre still popular today. But is the act of adding herbs and supplements into your diet truly beneficial? Search online to learn more about the potential benefits of taking herbs and supplements.

    Herbal supplements can come in many forms, from oils to flowers to seed and roots. While each offers its own unique properties, some herbs and supplements can be better for your health than others. If youre wondering if its worth trying these products, search online to discover how herbs, vitamins, and other supplements could help your health.

    Read Also: Are Noodles Bad For Cholesterol

    Home Remedies To Naturally Reduce Cholesterol

    In this post we’ll discuss 15 home remedies to naturally reduce cholesterol and lower the risk of heart attack, the role of cholesterol in the body, and side effects of statin medication.

    Under the new guidelines issued by the American Medical Association, roughly 1/3 of all adults should consider taking cholesterol-lowering statin drugs to control their cholesterol levels.

    Many healthcare practitioners feel that statin medications are overused in the United States. Statins may cause serious side effects, which I’ll get to in a bit.

    Also, 50% of people who die suddenly from heart attacks do not have high cholesterol.

    Note: Please check with your doctor if you are on any prescription medications. Some foods and supplements may interfere with certain medications. This post is for general information only.

    Contents

    Know Your Numbers And What To Do About Them

    HDL and LDL Cholesterol

    When it comes to cholesterol, it’s important to know your numbers. Hyperlipidemia means your blood has too many lipids , such as cholesterol and triglycerides. One type of hyperlipidemia, hypercholesterolemia, means you have too much non-HDL cholesterol and LDL cholesterol in your blood. This condition increases fatty deposits in arteries and the risk of blockages.

    Another way your cholesterol numbers can be out of balance is when your HDL cholesterol level is too low. With less HDL to remove cholesterol from your arteries, your risk of atherosclerotic plaque and blockages increases.

    If youre diagnosed with hyperlipidemia, your overall health and other risks such as smoking or high blood pressure will help guide treatment. These factors can combine with high LDL cholesterol or low HDL cholesterol levels to affect your cardiovascular health. Your doctor may use the ASCVD Risk Calculator to assess your risk of a coronary event in the next 10 years.

    The good news is, high cholesterol can be lowered, reducing risk of heart disease and stroke. If youre 20 years or older, have your cholesterol tested and work with your doctor to adjust your cholesterol levels as needed.

    Often, changing behaviors can help bring your numbers into line. If lifestyle changes alone dont improve your cholesterol levels, medication may be prescribed. Lifestyle changes include:

    Read Also: Ldl Cholesterol Range For Female

    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.

    What Lifestyle Changes Can I Make To Help Improve My Cholesterol Levels

    Exercise regularly.

    Exercise can raise HDL cholesterol levels. It can also reduce levels of LDL cholesterol and triglycerides . Try to work out for 30 minutes, 4 to 6 times a week. Your workout should be moderate to vigorous. Make sure you talk to your doctor before starting an exercise plan.

    Lose weight if youre overweight.

    Being overweight can raise your cholesterol levels. Losing weight, even just 5 or 10 pounds, can lower your total cholesterol, LDL cholesterol, and triglyceride levels.

    If you smoke, quit.

    Smoking lowers your HDL cholesterol. Even exposure to second-hand smoke can affect your HDL level. Talk to your doctor about developing a plan to help you stop smoking.

    Eat a heart-healthy diet.

    • Eat plenty of fresh fruits and vegetables.Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They are also the best source of fiber, vitamins, and minerals for your body. Aim for 5 cups of fruits and vegetables every day. This should not include potatoes, corn, or rice. These count as carbohydrates.
    • Pick good fats over bad fats. Fat is part of a healthy diet, but there are bad fats and good fats. Bad fats include saturated and trans fats. They are found in foods such as:
    • Butter.
    • Fats in whole milk dairy products.

    Limit the amount of saturated fat in your diet. Avoid trans fat completely.

    In addition to fiber, whole grains supply B vitamins and important nutrients not found in foods made with white flour.

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    Foods That Lower Cholesterol

    There are some foods that are especially beneficial for heart health, so include these in your diet on a regular basis. Here are some suggestions:

    1. Include healthy fats and limit saturated fats

    Overall, aim for a diet with plenty of mono-unsaturated fat and omega-3 fatty acids so foods like nuts, seeds, avocado and olive oil, as well as one to two portions of oily fish per week. A Mediterranean-style diet is a good one to aim for.

    It’s important to remember to stick to Reference Intakes the guideline daily amounts for nutrients like fats. Aim to have no more than about 1/3 of the fat in your daily diet being saturated, with the remainder being healthy fats including the monounsaturated and polyunsaturated fats found in olive oil, rapeseed oil, avocado, unsalted nuts and seeds.

    Recipes using healthy fats…Chunky tomato & avocado salsa

    2. Include dairy foods in moderation

    There’s no need to be overly concerned about dairy because the fats in these foods arent as harmful to blood cholesterol as first thought as long as you enjoy them in modest amounts.

    3. Eat 2-4 portions of oats daily

    Theres plenty of evidence to show that oats help manage cholesterol levels. Theyre rich in a soluble fibre called beta-glucan, which attaches to cholesterol and inhibits its absorption. A daily intake of about 3g of beta-glucan is considered an adequate amount to make a difference.

    Try these recipes:

    The Link Between Dietary And Blood Cholesterol

    How to Lower Your Cholesterol Levels on Keto

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

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

    The liver also releases HDL, which then carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and it 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 being low in cholesterol, recent research has shown that dietary cholesterol actually has only 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.

    Current guidelines by leading U.S. health organizations for lowering risk of heart disease no longer contain specific recommended levels for dietary cholesterol, including the:

    • American Heart Association (
    • 7 )

    The guidelines do recommend moderating cholesterol consumption, but this is more to limit the saturated fat that often accompanies cholesterol in foods than to limit intake of cholesterol itself .

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    Add Plant Stanols Or Sterols

    Include 2 grams of plant stanols or sterols per day. This may help lower your LDL cholesterol. Stanols and sterols are found in fortified foods or supplements. To add these in your diet you can:

    • Add foods fortified with stanols and sterols. Ask your dietitian for more information.

    • Include daily supplements such as CardioSterols or Cholestoff capsules and Benecol chews.

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    Milk Fat Globule Membrane Reduces Cholesterol:

    A study mentions that MFGM lipids reduce cholesterol and inflammation. It is also chemotherapeutic and anti-neurodegenerative. MFGM lipids are also known as milk phospholipids. It notes that buttermilk, the byproduct of butter-making, is high in MFGM lipids. Hence, buttermilk can reduce cholesterol levels.

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    What Happens When Ldl Cholesterol Is Too High

    Natural Ways to Lower Your Cholesterol Levels

    When these LDL cholesterol particles get into our arteries, they trigger an immune system response. The body sends in inflammatory cells to try and clear the leftover cholesterol, but that very process creates more damage, which can attract more LDL cholesterol particles.

    “It becomes a little bit of a vicious cycle,” Dr. Lloyd-Jones says.

    He explains that over time, this damage can make it more likely someone will form plaque in their artery walls. That narrows the arteries, limiting blood flow and significantly raising the risk of heart disease.

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    Link Between Obesity And High Cholesterol:

    Obesity and hypercholesterolemia are correlated. Reducing obesity can also lead to a reduction in the level of cholesterol. A study states that consuming saturated fats can elevate LDL cholesterol. Saturated fats are generally solid at room temperature.

    Some of the saturated fats are:

    • Stearic Acid

    The same study states that consuming polyunsaturated fats can reduce cholesterol levels in a person.

    Ingredients That Help Reduce Obesity:

    • Cayenne Pepper: As per a study, 1 gram of cayenne pepper can increase body temperature. This way, the body burns more calories than usual. In addition, Cayenne pepper is an excellent source of capsaicin, providing various health benefits like pain relief, lowered blood sugar levels, and more.
    • Cardamom: Cardamom helps the body burn fat more effectively and reduces inflammation. Mixing cardamom powder with buttermilk can act as an effective digestive stimulant. In addition, cardamom helps manage conditions like constipation, indigestion, and water retention.

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