Healthy Eating Tips To Lower Cholesterol
As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:
- The Heart Foundation recommends that people follow a heart-healthy eating pattern, which is built on eating mostly plant-based foods. Eating more plant-based foods like vegetables, legumes, fruit, wholegrains, nuts and seeds is good for heart health.
- Include legumes , beans in at least two meals a week. Check food labels and choose the lowest sodium products.
- Beans make a great alternative to meat in tacos, or snack on hummus with vegetable sticks. You can also add legumes to soups, pasta sauces, curries and stews.
- Use tofu or lentils instead of meat in stir fries or curries.
What Is Hdl Cholesterol
High-density lipoprotein is a protective form of cholesterol. It carries bad cholesterol away from the arteries and into the liver. There, it can be broken down and eliminated from the body.
Your risk of a heart attack or heart disease is lower when your HDL is high. That’s about 60 milligrams per deciliter or higher. When your HDL is low, your chances of having a heart attack or heart disease are increased. For women, that’s less than 50 mg/dl and for men, less than 40 mg/dl.
Here are several types of foods you should consider eating more often to raise your HDL and lower your LDL.
Low Hdl And Low Triglycerides
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Limit Your Alcohol Intake
Alcohol can increase your levels of triglycerides. Along with LDL cholesterol, high levels of triglycerides raise your risk of heart disease.
Excess alcohol consumption also increases blood pressure and can lead to obesity both additional risk factors for heart disease.
To reduce the risk of heart disease and other risks from alcohol, limit your intake to no more than 10 standard drinks per week and no more than 4 drinks per day.
Filtered Coffee Is A Better Choice
A study published in 2018 tracked how much coffee people 18 to 24 drank in the course of a week and compared it to their cholesterol levels. The researchers found that the more espresso-based drinks the participants drank, the higher their cholesterol.
Espresso is brewed by having hot water shot directly into fine coffee grounds, rather than dripping slowly through a filter the way most household coffee makers do it. The result is coffee that has higher levels of the two cholesterol-raising compounds. Other similar methods where grinds and water come in direct contact include boiled coffee, coffee made from French-presses, Turkish coffee, and the increasingly popular pour-over method.
On the other hand, filters like the kind used in your local diner or your house in the morning reduce the amount of those oils in the coffee. The researchers concluded that their results are important, given how much coffee Americans enjoy, and that more research needs to be done. Commenting on the research, experts recommended that those folks who want to lower or prevent high cholesterol stick to filtered coffee.
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How To Know If Your Triglyceride Levels Are Optimal
All you have to do is set up an appointment with your doctor to get a standard blood test done. Ask your doctor to print the results for you, and track your progress at after appointment.
According to the American Heart Association, these are the triglyceride level ranges:
| Optimal | |
| Very high | 500 mg/dL or higher |
Aim for optimal triglyceride levels, but dont forget about cholesterol and blood sugar levels as well.
To see if you have healthier cholesterol levels, check your total-to-HDL cholesterol ratio. A ratio between 3 and 4 indicates that you have healthy cholesterol levels and are at a substantially reduced risk of heart disease. When it comes to blood sugar, your fasting blood sugar levels should be below 100 mg/dl.
It is also important to take note of your posture before you get your blood drawn. For example, different positions, like sitting, standing, and laying down, can cause triglycerides to vary significantly. Because of this, the American Heart Association recommends that you sit for at least 5 minutes in the same position each time you get your blood drawn to minimize variability in triglyceride measurements.
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Get Your Fill Of Fiber
Reduce LDL Cholesterol Naturally !!!
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.
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Consult A Doctor For Your Ldl Hdl Ratio Problem
High LDL HDL ratio and low Triglycerides can be caused by a lot of reasons. If you take LDL HDL ratio and Triglycerides blood tests and the results are higher than 3 Ratio for LDL HDL ratio and lower than 0 mg/dL for Triglycerides, your physician may recommend more tests to figure out the problem. You might also get these tests if your physician thinks you have some other disease.
Medications Can Lower Ldl And Triglycerides
To get cholesterol and triglycerides into the target zone, many people with diabetes need to add medications to their healthy eating and exercise plans. Reducing elevated LDL cholesterol is typically the top priority. To achieve the target goals, many people need to take a medication in the statin category.
The American Diabetes Association recommends that statin therapy be added for people who have:
- a lower risk of cardiovascular disease and whose LDL cholesterol doesn’t hit the target of 100 mg/dl or less with healthy lifestyle change.
- cardiovascular disease and who don’t reach the LDL cholesterol target of 70 mg/dl or less.
Statin medications are most effective at lowering LDL cholesterol. All medications should be prescribed and monitored by a health care provider.
Common statins include:
Other medications that lower both LDL cholesterol and triglycerides:
- Prescription-strength niacin
Other medications prescribed to lower LDL cholesterol:
- Bile acid sequestrants, such as Questran or Colestid
- Welchol , a bile acid sequestrant that can also lower blood glucose
Other medications prescribed to lower triglycerides:
- Prescription-strength fish-oil pills
Other medications to lower cholesterol and blood pressure:
Medications that have been found to increase triglycerides:
- Birth-control pills
- Tamoxifen, a breast cancer drug
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Nutrition And Dietary Supplements
In addition to eating a healthy diet, low in saturated fat, with plenty of whole grains, fruits, and vegetables, some specific foods and supplements may help lower cholesterol.
Fiber: Several studies show that soluble fiber lowers LDL cholesterol and triglycerides. Fiber can also help you lose weight because it makes you feel full. Your doctor will encourage you to get more fiber in your diet. You may also take a fiber supplement. Men should get 30 to 38 g of fiber per day. Women should get 21 to 25 g per day.
Beta-glucan is a type of soluble fiber found in oat bran and other plants. It slightly reduces LDL cholesterol, which is why oat bran is touted as a cholesterol-lowering food.
Soy: Many studies have shown that eating soy protein , rather than animal meat, helps lower blood cholesterol levels, especially when you eat a diet low in saturated fat. One study found that as little as 20 g of soy protein per day is effective in reducing total cholesterol, and that 40 to 50 g shows faster effects . Another study found that soy can help reduce triglyceride levels. The AHA recommends that people with elevated total and LDL cholesterol add soy to their daily diet, and that soy is safe when consumed as part of your regular diet. But talk to your doctor before you take soy supplements. Soy isoflavones may have estrogen-like effects in the body, which might lead to an increased risk of breast and other cancers.
Vitamin C Keeps Your Arteries Clean And Flexible
Vitamin C is an antioxidant which I have already mentioned help prevent the oxidization of LDL cholesterol, fights the free radicals and all in all help prevent inflammation and atherosclerosis, a condition where plaque accumulate in your arteries.
Quite a few studies of vitamin C and its effect on cholesterol have been conducted and the conclusions seem to differ a bit.
Some studies conclude that vitamin C raises HDL cholesterol.
Other studies conclude that vitamin C doesnt lower cholesterol as such but is really good in other ways as it helps prevent heart disease because of the antioxidant properties mentioned above.
The best way to increase your vitamin C intake is via your diet . And remember, raw is better.
You can also get Vitamin C as a supplement, but do consult with your doctor first in order to be sure you are getting the correct dosage.
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When Can I Eat Or Drink Again
As soon as your blood is taken, your fast is over. You might want to bring a snack and a drink with you so you can eat as soon as possible after the test.
Show Sources
American Academy for Clinical Chemistry: Basic Metabolic Panel,Comprehensive Metabolic Panel,GGT,Glucose Tests,Iron Tests,Lipid Profile,Renal Function Panel,Vitamin B12 & Folate.
British National Health Service: Can I Eat and Drink Before Having a Blood Test?
Crystal Moore, MD, PhD, FCAP, anatomical and clinical pathologist, Chesapeake, VA.
National Heart Lung and Blood Institute: What Are Blood Tests?
Nemours Foundation: Blood Test: Comprehensive Metabolic Panel .
Providence Laboratory Services : Fasting Instructions.
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Eating Style And Habits Go Green And Do It Often
Sorry all meat loving fans, Ive got bad news for you.
If you want a really effective solution to lowering your cholesterol levels, an American study has shown that a vegetarian diet actually lowers your cholesterol numbers TWICE as much as a conventional low fat diet.
The vegetarian diet in the study was particularly rich on whole grain products, beans, salad and vegetable soups.
A good rule of thumb is the coarser the food, the better. However, do be aware that if you decide to go vegetarian or vegan, there is a risk of missing out on important nutrients. So do consult your doctor and / or a dietician before choosing vegetarian or vegan ways to lower cholesterol.
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Start A Regular Exercise Routine And Stick With It
Weve all heard it before. Regular exercise is important for maintaining heart health and can also increase HDL cholesterol levels. Physical activity such as running, walking, biking, and swimming, along with moderate weight training, are great choices to help boost those good cholesterol levels.
A June 2020 review in the American Journal of Physiology found that endurance training led to a significant rise in HDL. For both men and women, the review cited a number of studies that had subjects perform moderate to vigorous exercise a minimum of three days a week. This was also the case for body types ranging from overweight beginners to marathon runners.
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, chair of cardiology at AdvantageCare Physicians in New York.
Have A Glass Of Wine Or Not
Drinking in moderation might increase good cholesterol levels. At least thats what some of the research says. A review published in October 2019 in the journal Molecules concluded drinking red wine , which contains the antioxidant compound resveratrol, may have a protective effect on the heart, but more research is required to understand the mechanisms involved. But you dont have to have a glass of vino to boost your HDL cholesterol. Antioxidants found in red wine can also be found in fruits such as blueberries, grape juice, dark chocolate, and peanuts.
If you decide to drink, remember to do so in moderation. The Dietary Guidelines for Americans recommends one drink or less a day for women, and two drinks or less a day for men.
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Taking Herbs And Supplements
Fibers Are Some Of The Strongest Cholesterol Weapons In Your Arsenal
The longer it takes for your food to pass through your intestines, the more cholesterol your body absorbs. And fibers put a faster engine on your food so that it passes through your intestines quicker.
One of the best racer car fibers is called pectin. And pectin is particularly rich in apples but is also present in many other types of fruits and vegetables.
Fibers bind with the cholesterol in your food so that your body and blood goes free of the cholesterol, and the cholesterol goes down the toilet instead literally!
Also, fibers bind with your gall acids, preventing them from turning into cholesterol in your liver.
If you find it difficult getting enough fibers even though you eat a healthy coarse diet, you can find fibers as natural supplements in health shops.
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Putting It All Together
Improving triglyceride levels is simple. From a dietary perspective, all you have to do is two things: eat fewer carbs and eat more marine-derived omega 3s.
The best way to do this is by implementing a Mediterranean-style ketogenic diet. To follow this diet correctly, you must:
- Restrict carbohydrate
- Eat plenty of nuts, olives/olive oil, low-carb vegetables, and fatty fish like sardines and salmon
To enhance your results, you can also:
- Restrict calories to lose weight
- Implement a sleep schedule and improve sleep quality
- Exercise for at least 30 minutes a day
- Supplement with marine-derived omega 3s, curcumin, niacin, and/or garlic extract
- Eat more MCTs from coconut oil or an MCT oil supplement
- Avoid alcohol, trans fats, and added sugar
However, even if you implement these triglyceride lowering suggestions flawlessly, you will only know if they worked by getting a blood test.
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What About The Mediterranean Diet
The Mediterranean diet is an eating plan that improves cholesterol and lowers your risk of dying early. A big change for most people is to use olive oil instead of other fats and oils. Other parts of the Mediterranean diet include:
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Eating less red meat, dairy products, eggs, and poultry
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Eating more fish, tree nuts, vegetables, and whole grains
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Drinking wine in moderation.
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Raising Your Level Of Hdl
HDL cholesterol is made by our body and is in a large part determined by our genes. By making changes on how active we are and what we eat can help increase HDL cholesterol.
What should we aim for?HDL of 60mg/dL and above is considered protective against heart disease.
Physical Activity: Every bit counts: taking the stairs, walking, biking, and weight training. You do not have to be an Olympic athlete, but you need to be active most days of the week.Quit Smoking: Will increase HDL, decrease heart disease risk and some cancers.Weight Loss: If overweight, weight loss of 5% -10% helps increase HDL cholesterol
Omega 3 fats:
Fish: Eating 2-3 fish meals per week has shown to increase HDL cholesterol. This is linked to the Omega 3 Fatty Acids. Fatty fish are best
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Fish Oil supplements: look at the label and add up the EPA and DHA. Take enough capsules to equal 1,000mg daily. Check with your cardiologist or PCP before starting this supplement.
Eat Less Sugar and Refined Carbohydrates
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Eat Fiber rich Foods instead: Whole or cut fruit, vegetables, salads, legumes, whole grains
Avoid Trans-fatty Acids: Avoid foods that have partially hydrogenated oils. Read the ingredients list to find them. These oils raise LDL cholesterol and lower HDL cholesterol.
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