Sunday, May 19, 2024
HomeNewsHow To Prevent High Cholesterol

How To Prevent High Cholesterol

Coconut Oil For Bad Cholesterol

Nutrition Advice : How to Reduce High Cholesterol With Diet

Even though being a saturated fat, coconut oil is considered a working remedy for controlling cholesterol levels. Coconut oil is enriched with lauric acid, which helps increase the HDL or good cholesterol level.

There is no particular step for using coconut oil to decrease the cholesterol level add organic coconut oil to your diet. This will help you manage your cholesterol.

Note- Dont use refined coconut oil.

Also Read: 9 Instant Home Remedies for High Blood Pressure

Focus On Monounsaturated Fats

As opposed to saturated fats, unsaturated fats have at least one double chemical bond that changes the way they are used in the body. Monounsaturated fats have only one double bond.

Although some recommend a low-fat diet for weight loss, a study of 10 men found a 6-week, low-fat diet reduced levels of harmful LDL, but also reduced beneficial HDL .

In contrast, a diet high in monounsaturated fats reduced harmful LDL, but also protected higher levels of healthy HDL.

A study of 24 adults with high blood cholesterol came to the same conclusion, where eating a diet high in monounsaturated fat increased beneficial HDL by 12%, compared to a diet low in saturated fat .

Monounsaturated fats may also reduce the oxidation of lipoproteins, which contributes to clogged arteries. A study of 26 people found that replacing polyunsaturated fats with monounsaturated fats in the diet reduced the oxidation of fats and cholesterol (

You can find olive oil and canola oil online.


Monounsaturated fats like those in olive oil, canola oil, tree nuts and avocados reduce the bad LDL, increase the good HDL and reduce the oxidation that contributes to clogged arteries.

What Is The Connection Between Cholesterol And Heart Disease

When there is too much cholesterol in your blood, plaque buildup accumulates on your artery walls. When the arteries become narrowed, blood flow to the heart is stopped or slowed down. A complete blockage in the artery causes blood flow to be completely cut off from the heart and can lead to a heart attack.

You May Like: How Do Cheerios Lower Cholesterol

Hereditary Factors And High Cholesterol

In these instances, it may take more than lifestyle changes to keep your cholesterol numbers in check. If you know you are genetically predisposed to high cholesterol or already have high cholesterol despite making heart-healthy lifestyle changes, your doctor may recommend cholesterol-lowering medication.

By subscribing you agree to the Terms of Use and Privacy Policy.

How Can I Lower Cholesterol With Diet

Prevent High Cholesterol

Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you

Choose healthier fats.You should limit both total fat and saturated fat. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:

Calories per Day
69-97 grams 17 grams

Saturated fat is a bad fat because it raises your LDL level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.

Trans fat is another bad fat it can raise your LDL and lower you HDL . Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries.

Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.

Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.

Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include

Don’t Miss: Does Tuna Have Good Or Bad Cholesterol

Facts And Statistics About Cholesterol

According to the Centers for Disease Control and Prevention, 73.5 million adults in the United States 31.7 percent of the population have high levels of LDL cholesterol.

Fewer than one in three adults with high LDL cholesterol have the condition under control.

Less than half of adults with high LDL cholesterol are getting treatment to lower it, the CDC notes.

High cholesterol becomes more common as people age. Decade by decade, your cholesterol can edge upward:

  • In their twenties, 22 percent of people have high cholesterol.
  • In their thirties, 38 percent of people have high cholesterol.
  • In their forties, 50 percent of people have high cholesterol.
  • In their fifties, 62 percent of people have high cholesterol.

Poor Diet Can Cause High Cholesterol

“Eating saturated fat, found in animal products, and trans fats, found in some commercially baked cookies and crackers and microwave popcorn, can raise your cholesterol level,” says the Mayo Clinic. “Foods that are high in cholesterol, such as red meat and full-fat dairy products, will also increase your cholesterol.”

Read Also: Tuna And Cholesterol

What You Need To Know About High Cholesterol

High cholesterol is increasingly common with age and can lead to strokes, heart attacks, and other health problems.

High cholesterol is a condition that occurs when levels of cholesterol in your blood are elevated enough to cause health problems such as heart disease.

Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention .

High cholesterol sometimes known as hypercholesterolemia is painless and doesn’t cause any symptoms.

Who Is Most At Risk For Fh

How to Prevent High Cholesterol| Best Foods to Lower High Cholesterol| Healthy Lifestyle

Familial hypercholesterolemia can affect anyone whose family carries the genetic mutation. However, its found more frequently in those who are of French Canadian, Ashkenazi Jewish, Lebanese or Afrikaner descent. The biggest problem with FH is that more than 90% of people who have it havent been diagnosed, which means you should pay careful attention to your family history,

Seth Martin, M.D., M.H.S., associate professor of medicine at the Johns Hopkins University School of Medicine and director of the Advanced Lipid Disorders Center.

If people in your family have had heart attacks, needed stents or had bypass surgery earlier in life before age 55 in men and before 65 in women those are signals that theres something causing your family to be at higher risk for heart disease, he explains. It could be familial hypercholesterolemia.

Also Check: Is Canned Tuna Good For Lowering Cholesterol

Cholesterol Lowering Diets In Urdu

Fry food is definitely filled belly with things like food, but it is also a cause of excess cholesterol in the body. Bad cholesterol can invite many diseases like heart disease, heart attacks, angina pain and hypertension etc. Latest research of U.S. National Institute of Health 25% of the cholesterol in the human body increases with the use of cheap food leads to diseases.The doctor repeatedly emphasize the fact that the use of diet that cholesterol levels in the body which is beneficial to create. Read more detail in bellow in Urdu. Here you can read cholesterol free diet in urdu, how to reduce cholesterol in urdu, cholesterol level chart in urdu, hindi.

Read Also: Is Shrimp Low In Cholesterol

High Cholesterol: Nutritionist Reveals Top Prevention Tips

We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info

High cholesterol refers to the sheer volume of fatty substances floating in the bloodstream. Known to settle along artery walls, fats can build up and harden. This process is known as atherosclerosis, which narrows the passageway of blood, restricting blood flow to tissues and organs around the body. Senior dietitian Victoria Taylor at the BHF warned that frequently adding full-fat cow’s milk into your cereal, tea and coffees can “add up” the amount of saturated fat you are consuming.

Recommended Reading: How Much Cholesterol In Pork Chops

Treatment For High Cholesterol

Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.

You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.

Foods To Avoid If You Have High Cholesterol


Still, if your doctor recommends it, you may need to limit your dietary cholesterol.

Foods to limit or avoid include:

  • Red meat and other meats that contain visible fat
  • Organ meats, such as liver
  • Full-fat dairy products, including whole milk, cream, ice cream, butter, and cheese
  • Deli meats
  • Baked goods made with saturated or trans fats, like doughnuts, cakes, and cookies
  • Foods containing any “partially hydrogenated” oil in the ingredients list
  • Solid fats, including shortening, stick margarine, and lard
  • Fried foods
  • Store-bought dough

Don’t Miss: Baked Potato Cholesterol

Weight And High Cholesterol

Although BMI is not a perfect indicator of health, a BMI in the overweight or obese range tends to raise LDL cholesterol and lower HDL cholesterol. Keep your weight in the normal range through diet and exercise to prevent, as well as treat, high cholesterol.

For men, a waist measurement of 40 inches and 35 inches for women generally puts you at a higher risk of high cholesterol.

Recent Guidelines For Normal Cholesterol Levels

Your body needs some cholesterol to function properly, including some LDL. But if your LDL levels are too high, it can raise your risk of serious health problems.

In 2013, the American College of Cardiologists and the American Heart Association developed new guidelines for the treatment of high cholesterol.

Before this change, doctors would manage cholesterol based on numbers in a cholesterol levels chart. Your doctor would measure your total cholesterol, HDL cholesterol, and LDL cholesterol levels. They would then decide whether to prescribe a cholesterol-lowering medication based on how your numbers compared to the numbers in the chart.

Under the new guidelines, in addition to your cholesterol levels, treatment recommendations consider other risk factors for heart disease. These risk factors include diabetes and the estimated 10-year risk for a cardiac event such as a heart attack or stroke. So what your normal cholesterol levels are depends on whether you have other risk factors for heart disease.

These new guidelines recommend that if you dont have risk factors for heart disease, your doctor should prescribe treatment if your LDL is greater than 189 mg/dL. To find out what your personal cholesterol recommendations are, talk to your doctor.

With the changes mentioned above in the treatment guidelines for high cholesterol, cholesterol charts are no longer considered the best way for doctors to gauge the management of cholesterol levels in adults.

Total cholesterol

Also Check: Is Shrimp Bad For Your Cholesterol

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.

How To Prevent Cholesterol Build Up

Health & Nutrition : Foods to Avoid for High Cholesterol

The primary step to prevent cholesterol buildup is to maintain a healthy life style. Some points to keep in mind to prevent cholesterol are:

  • Healthy diet- The diet should be low in fat. Eating fruits, vegetables and wholegrain cereals in good amounts and avoiding food that contains saturated food helps in maintaining lower levels of LDL.
  • Avoid smoking-Smoking should be avoided to maintain the normal functioning of the liver.
  • Exercises- Regular exercises may lead to fit and healthy body. It helps in maintaining the levels of cholesterol in the body. Moderate exercises can help in increasing the HDL levels in the body. 30 minutes of exercises everyday can help in maintaining a fit body. Moreover, some physical activity at short intervals daily e.g. taking a brisk walk in the breaks may help.

It is important to maintain a healthy lifestyle in order to reduce the risks of critical heart disorders due to increased levels of LDL cholesterol. There should be a balance between the HDL and LDL cholesterol to maintain fitness. Education and consciousness towards healthy living help in lowering the chances of high cholesterol.

Also Read:

Also Check: Can Dehydration Skew A Cholesterol Test

Natural Ways To Lower Your Cholesterol Levels

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones.

However, like anything in the body, too much cholesterol or cholesterol in the wrong places creates problems.

Like fat, cholesterol does not dissolve in water. Instead, its transport in the body depends on molecules called lipoproteins, which carry cholesterol, fat and fat-soluble vitamins in the blood.

Different kinds of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein result in cholesterol deposits in blood vessel walls, which can lead to clogged arteries, strokes, heart attacks and kidney failure .

In contrast, high-density lipoprotein helps carry cholesterol away from vessel walls and helps prevent these diseases .

This article will review 10 natural ways to increase the good HDL cholesterol and lower the bad LDL cholesterol.

Ways To Lower Cholesterol

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.

    Recommended Reading: Are Mussels High In Cholesterol

    How To Lower Cholesterol

    If you have high cholesterol, your doctor may recommend lifestyle changes to help lower it. For instance, they may recommend changes to your diet, exercise habits, or other aspects of your daily routine. If you smoke tobacco products, they will likely advise you to quit.

    Your doctor may also prescribe medications or other treatments to help lower your cholesterol levels. In some cases, they may refer you to a specialist for more care. See how long it may take for your cholesterol treatment to work.

    To help you achieve and maintain healthy cholesterol levels, your doctor may recommend changes to your diet.

    For example, they may advise you to:

    • limit your intake of foods that are high in cholesterol, saturated fats, and trans fats
    • choose lean sources of protein, such as chicken, fish, and legumes
    • eat a wide variety of high-fiber foods, such as fruits, vegetables, and whole grains
    • opt for baked, broiled, steamed, grilled, and roasted foods instead of fried foods
    • avoid fast food and junk food

    Foods that are high in cholesterol, saturated fats, or trans fats include:

    • red meat, organ meats, egg yolks, and high-fat dairy products
    • processed foods made with cocoa butter, palm oil, or coconut oil
    • deep fried foods, such as potato chips, onion rings, and fried chicken
    • certain baked goods, such as some cookies and muffins

    For example, the following products contain high levels of cholesterol:

    Cure : Essential Oils For High Cholesterol

    Does Green Tea Help Lower LDL Cholesterol? Effects The ...

    While you may question how important cooking oils can be for reducing high cholesterol levels, these oils have been found to have a direct link to reduce the risks of elevated cholesterol levels.

    The rule of thumb is very straightforward: you just have to go for cooking oils that are high in omega-3 fats and monounsaturated fat since they can help lower your bad LDL cholesterol and raise your good HDL cholesterol.

    The inherent properties of these oils can also keep cholesterol levels from rising in the first place. Here, we will explain exactly how you can use these cooking oils to make your food and how to use them for your benefit.

    Also Check: Is Shrimp Bad For Your Cholesterol

    What Are Early Signs Of Fh

    When you have FH, early detection of high cholesterol levels is key to getting the treatment that can lower your risk of cardiovascular disease. In addition to family history of early cardiovascular problems, you may also notice lumps forming under your skin.

    These fatty deposits are called xanthomas, and are particularly noticeable around tendons in the hands, knees, Achilles tendons and elbows, and under the skin around your eyes. Sometimes an ophthalmologist may spot signs of cholesterol deposits in your eyes as well.

    Whether or not you have obvious signs of high cholesterol, you should get checked if heart disease runs in your family. Talk to your family doctor about your concerns a simple blood test is all it takes to see if your cholesterol levels are in the healthy range. A high cholesterol level at a young age is a particular red flag that you may have FH. If your doctor suspects you have the condition, you can undergo genetic testing to confirm the diagnosis.


    Most Popular