Consider Plant Sterols And Stanols
Multiple types of supplements show promise for managing cholesterol.
Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.
However, because parts of their chemistry are different from human cholesterol, they do not contribute to clogged arteries.
Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.
Small amounts of plant stanols and sterols are naturally found in vegetable oils, and are also added to certain oils and butter substitutes.
One study of 60 men and women found consuming yogurt with one gram of plant stanols reduced LDL by about 15%, compared to a placebo. Another study showed they decreased LDL by 20% .
In spite of these benefits to cholesterol, available studies have not proven that stanols or sterols decrease the risk of heart disease. The higher doses in supplements are not as well tested as the small doses in vegetable oils .
summary
Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.
There is strong evidence that fish oil and soluble fiber improve cholesterol and promote heart health. Another supplement, coenzyme Q10, is showing promise in improving cholesterol, although its long-term benefits are not yet known.
Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.;
When you eat, your body converts any extra energy it doesnt need right away into triglycerides.
Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.;
If you regularly eat more energy than you need, you may have high triglycerides .;
Does High Cholesterol Level Affect Fertility
According to the study at the National Institutes of Health, high cholesterol levels may impair fertility in couples trying to achieve pregnancy.
Try the tips mentioned above to lower your cholesterol level. You will surely see a change in your condition in a few weeks once you have started following these natural ways to cure high cholesterol.
Also Read:
Read Also: Is Tuna Good For High Cholesterol
Red Wine For Bad Cholesterol
Does red wine lower bad cholesterol? Red wine can boost good cholesterol levels by 15%. Red wines contain polyphenol antioxidants. If you are good with alcohol, you can drink two glasses of wine a day to reduce cholesterol in your body.
If you are not in favor of drinking alcohol, you can go for grape juice, which is equally beneficial in lowering higher cholesterol levels.
Vitamins To Help Lower Cholesterol
There are certain vitamins that help to prevent and alleviate high cholesterol…
Vitamin C
Vitamin C can help to lower cholesterol by inhibiting the enzyme that helps to produce cholesterol in your body. In addition, research tells us that regular vitamin C helps to heal arteries damaged by high cholesterol.
In essence, when vitamin C values are low your body produces more cholesterol. When your vitamin C levels are high, less cholesterol is produced.
You can increase your vitamin C through diet, in such foods as chili peppers, bell peppers, fresh herbs , dark green leafy vegetables, oranges, strawberries, tomatoes, red cabbage, and so on.
But you can also take vitamin C in supplemental form. However, if you are considering this, it’s best to consult your doctor / physician about the correct dosage for you.
Vitamin E
The vitamin E family consists of 2 types — tocopherols and tocotrienols — each of which is further broken down into 4 forms — alpha, beta, gamma and delta.
Delta tocotrienol is noted for having the strongest cholesterol-lowering properties.
A study by the Kenneth Jones Heart Foundation found that the delta tocotrienol form of vitamin E lowered LDL cholesterol by an average 25%. It also showed that this form of vitamin E could inhibit the build-up of plaque in the arteries.
Another study, published in the Journal of the American Dietetic Association in 2005, showed that eating almonds can increase vitamin E levels in the body and lower cholesterol levels.
You May Like: Is Bone Marrow High In Cholesterol
Manage Your Stress Levels
Stress is a major cause of heart disease. Our fast-paced lifestyles with a constant effort to do too many things at once is all adding to our ever-increasing stress levels. You must learn to let go and not worry about problems too much. Worrying causes stress, which increases cholesterol levels. Every cloud has a silver lining and the good times are just around the corner! You must adopt a healthy lifestyle, taking recommendations from this post, make wise choices and follow the doctors advice to keep your cholesterol in check. In matters of health, time is of the essence. Act fast to control high cholesterol, or else, it might be fatal!
Other common questions about cholesterol;
What;Reduces;Cholesterol;Quickly?
If you looking for ideas on how to reduce cholesterol quickly, the first thing that you can do is maintaining a balanced diet. Eating more food products rich in Omega-3, fibre and monosaturated fats is one way how to reduce blood cholesterol in the body. Altering your lifestyle-related habits like quitting smoking, avoiding the consumption of alcohol, following a strict exercise regime and losing weight are a few tips on how to reduce high cholesterol.
What;Is;The;Best;Drink;To;Lower;Cholesterol?
Pomegranate juice is the best drink to reduce cholesterol levels. It is rich in antioxidants that are known to decrease the LDL levels.
How;Long;Does;It;Take;To;Lower;Your;Cholesterol;Naturally?
What;Foods;Reduce;Cholesterol?
Coconut Oil For Bad Cholesterol
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
Don’t Miss: Is Beef Bone Marrow High In Cholesterol
Use Polyunsaturated Fats Especially Omega
Polyunsaturated fats have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fats reduce bad LDL cholesterol and decrease the risk of heart disease.
For example, one study replaced saturated fats in 115 adults diets with polyunsaturated fats for eight weeks. By the end, total and LDL cholesterol levels were reduced by about 10% .
Another study included 13,614 adults. They replaced dietary saturated fat with polyunsaturated fat, providing about 15% of total calories. Their risk of coronary artery disease dropped by nearly 20% .
Polyunsaturated fats also seem to reduce the risk of metabolic syndrome and type 2 diabetes.
Another study changed the diets of 4,220 adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes .
Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Theyre found in seafood and fish oil supplements .
Omega-3 fats are found in high amounts in fatty fish like salmon, mackerel, herring and deep sea tuna like bluefin or albacore, and to a lesser degree in shellfish including shrimp .
Other sources of omega-3s include seeds and tree nuts, but not peanuts.
summary
All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits.
Control Your Cholesterol Level By Maintaining The Ideal Body Weight
Weight management is a vital step towards maintaining healthy cholesterol levels in your body. Therefore, it is important to limit your meal portions to keep your weight in control. Try minimizing carbohydrate intake and increase portions of proteins and fiber in your diet to keep your weight in check. Having 6 smaller meals instead of 3 large ones and keeping yourself well hydrated are other ways to manage your body weight.
Additional read: Cholesterol Diet Plan: Best Foods and Diet to Lower Cholesterol
Making positive changes by shifting towards a healthier lifestyle can help in lowering your cholesterol levels. If your total cholesterol level exceeds 240 mg/dL, there is a risk of developing heart disease. So, make it a point to regularly check your levels and meet a doctor for the right advice. Book blood tests within minutes on Bajaj Finserv Health and teleconsult with a general physician or endocrinologist to ensure youre on the right track.
References
Read Also: Are Baked Potatoes High In Cholesterol
Easy Ways To Lower Cholesterol Naturally
No prescription required. Medication isn’t the only way to bring those levels down safely.
More than 100 million Americans have high cholesterol levels, which can contribute to a wide range of health problems including stroke and heart disease. While medication can help lower your cholesterol, there are also several lifestyle tweaks you can change right now that can make a big impact on your cholesterol levels. All five of these will also impact your weight, risk for chronic disease and overall health for the better, so they’re worth incorporating into your life regardless.
Here are five research-backed methods for lowering your cholesterol naturally:
How Do I Lower My Cholesterol Your 5 Top Questions Answered
High cholesterol could be caused by things we can control like lifestyle habits, or things we cant like age and family history. Keeping on top of the things you can control with simple changes can help to lower your risk of heart and circulatory disease. We answer your questions with simple tips to help you start making changes today.
Read Also: Lobster And Cholesterol
How To Reduce Cholesterol Naturally
Cholesterol is a fat like substance that helps in various bodily functions like building new cells and producing hormones. Everyone needs cholesterol but not too much because too much cholesterol can cause trouble for some people. And high cholesterol in body leads to risk of heart disease that is one of the major problem now a days.;We will discuss how to;Reduce cholesterol naturally in this blog post.
Heart problems that can be resulted due to high cholesterol levels in the body includes congestive heart failure, blood pressure, and blocked arteries. In our body, 80 percent of the cholesterol is produced by liver while the 20 percent of cholesterol comes from our diet.;
Maintain A Healthy Cholesterol Level By Eating Right
To keep your cholesterol levels at bay, learn to differentiate between unhealthy and healthy fats. Choose foods with healthy unsaturated fats and limit the intake of foods high in unhealthy saturated fats to improve your cholesterol numbers. Healthy fats reduce the risk of heart diseases and stroke and include nuts, seeds, fish, and oils like sunflower, canola, or olive. Therefore, it is essential to check nutrition facts on food labels and choose heart-healthy options.
You May Like: Pork Chops Cholesterol
Tactics To Reduce Cholesterol Quickly
For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.
Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.
Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.
Thats what;several studies;on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1
How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .;
Visit your GP to determine whether you need to lower your cholesterol level and what action to take.;
GPs can also do a heart health check, that calculates your heart disease and stroke risk.
Read Also: Does Tuna Have Good Or Bad Cholesterol
Green Tea: Antioxidants Help Lower Ldl Cholesterol
All varieties of;antioxidant-rich tea; can help lower;LDL. Green tea, which is particularly rich in the powerful antioxidant;epigallocatechin;gallate;, has shown the best results.;EGCG;lowered;LDL;cholesterol levels by about 9 milligrams per deciliter in 17 trials reviewed in the;International Journal of Food Science Nutrition;in September 2016.
Unlike other teas, which are made from fermented leaves, green tea leaves are steamed, which prevents the;EGCG;from being oxidized. While some studies have been done with an intake of seven or more cups a day, drinking a few cups of green tea daily should help and will keep you from getting too much caffeine. Preparing your green tea with loose tea, rather than tea bags, provides more;EGCG.
Home Remedy For Lower Cholesterol #4 Add Some Vitamin K2 To Your Diet
In the book Vitamin K2 and the Calcium Paradox, the author explains how vitamin K2 packs a one-two punch when it comes to heart disease.
While K2 can lower serum cholesterol, more importantly, K2 reduces atherosclerois, i.e. plaque accumulation in the arteries. This plaque is the deposits of calcium, fatty substances and scar tissue that together cause hardening of the arteries.
With plaque build up, the arteries either clog up and reduce or stop blood flow entirely, or get fragile and have a blow out. Vitamin K2 is not the same as vitamin K1, which is abundant in leafy greens and great for bone building.
Vitamin K2 works in concert with calcium and vitamin D, making sure the calcium gets where it’s needed in your bones, not your muscles and arteries.
In addition, vitamin K2 can remove calcium buildup in the arteries after it has formed and help restore arterial flexibility.
The best source of vitamin K2 is natto, a fermented soybean concoction with a stringy, slimy texture.
Other sources of vitamin K2 include goose liver pate, hard cheeses , soft cheeses , egg yolk, butter and chicken liver.
Most people in the US are low in vitamin K2, although regular cheese eaters tend to far better than the general population. You can also buy a K2 supplement made from natto.
Read Also: Are Baked Potatoes High In Cholesterol
How To Lower Your Cholesterol Naturally Without Medication
In order to lower cholesterol naturally without medication, we are really talking about the lifestyle changes that will help to reduce cholesterol. Your doctor would have advised whether to use lifestyle changes only or to use them in conjunction with medication such as statins.
Right then, here are four ways to lower your cholesterol naturally:
Ask About Cholesterol Medication
Cholesterol medications such as statins may be the fastest way to lower cholesterol for some people usually within 6 to 8 weeks. This allows a person to quickly reduce their heart disease risk while cultivating a healthy lifestyle. During this period, a person can focus on lowering cholesterol over time with lifestyle and dietary changes.
Because high cholesterol is a risk factor for serious heart health issues, the American Heart Association and American College of Cardiology recommend statins for many groups of people with high LDL cholesterol.
If LDL cholesterol does not drop enough with diet and lifestyle changes and statins, a person might need additional medications.
Don’t Miss: Which Cheese Has The Lowest Cholesterol
Home Remedy For Lower Cholesterol #15 Exercise
Although exercise is very good for many reasons, promoting circulation and strengthening the body, it’s not a magic bullet when it comes to cholesterol.
Cleveland Clinic states that Exercise has the greatest effect on triglycerides and HDL, the good cholesterol . Exercise does not have much impact on LDL unless combined with dietary changes and weight loss. Start out slowly and gradually increase your activity levels.
Measuring Blood Cholesterol Levels
When measuring cholesterol levels, doctors will assess four markers in a persons blood:
- Low-density lipoprotein cholesterol: The bad cholesterol. A lower LDL number may be a good indicator of health and lower risk of disease.
- High-density lipoprotein cholesterol: The beneficial cholesterol. Low HDL cholesterol may be a risk factor for other issues, and a higher HDL number may indicate health.
- Blood triglycerides: A common type of fat in the blood. Higher levels may mean that a person has an increased risk of some issues, especially when they also have other risk factors, such as low HDL cholesterol.
- Total cholesterol: This number takes into account the levels of blood triglycerides and LDL and HDL cholesterol.
Doctors will use all of these numbers within the context of a persons overall health and other risk factors to determine their risk of heart disease and stroke.
Don’t Miss: Does Tuna Have Good Or Bad Cholesterol
Try The Mediterranean Diet
One of the best ways to decrease levels of LDL cholesterol is through your diet! A common diet that is recommended when trying to lower LDL cholesterol is the Mediterranean diet.
The Mediterranean diet is a diet that is high in fat due to the lower consumption of sugar and meat.
Foods like nuts, olive oil, fruits, and vegetables are at their highest levels when eating a Mediterranean diet which means youre less likely to have an increased cholesterol level.
People who eat this way also tend to lose weight over time because they are not consuming as many calories from sugars or fats since they get most of those essential nutrients through foods rich in protein and fiber.
Eating more healthy fats by including avocados with every meal will lower your risk for heart disease along with lowering LDL cholesterol levels! Avocado lovers can rejoice knowing that guacamole isnt just tasty, but its good for them too!
Mediterranean diets are commonly consumed in some of the healthiest places in the world called the Blue Zones.
Here is the typical Mediterranean diet pyramid: