Apple For Bad Cholesterol
Can apples help lower cholesterol? Full of flavonoids, apple is one of the best simple home remedies for high cholesterol levels. You can keep enjoying this fruit and keep your lungs healthy. This fruit is rich in pectin and contains natural antioxidants known as flavonoids. Also, The skin of an apple is full of fiber.
I suggest eating fruits with their skin. Other fruits like grapes, pomegranate oranges also decrease cholesterol levels in our body as they are enriched with fibers.
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.
- If youre struggling to stop smoking, talking to your GP is a great first step, or if youre in England you can call the NHS Stop Smoking Service on 0300 123 1044.
- There are also free services in Scotland, Wales and Northern Ireland.
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.
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.
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Natural Ways To Lower Your Cholesterol Levels
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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 creates concerns.
Like fat, cholesterol does not dissolve in water. Instead, to move around the body, it depends on molecules called lipoproteins. These carry cholesterol, fat, and fat-soluble vitamins in your blood.
Different kinds of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein results in cholesterol deposits in blood vessel walls, which can lead to (
- heart attack
- kidney failure
In contrast, high-density lipoprotein helps carry cholesterol away from vessel walls and helps prevent these conditions (
Reduce Saturates Rather Than Cholesterol In Food
Cholesterol is only found in animal foods, usually in relatively small amounts. But a few foods, including eggs , shellfish and liver , contain much larger quantities. In the past, this meant advice was to limit these high-cholesterol foods if you had high blood cholesterol. Eggs were usually pinpointed as foods to avoid by anyone with high cholesterol as they tend to be eaten more often than shellfish or liver.
However, newer research now shows that compared to saturated fats, for most people the cholesterol in food impacts only moderately our blood cholesterol levels. The exception is people who suffer with Familial Hypercholesterolaemia , an inherited condition that results in extremely high blood cholesterol levels, and those with high cholesterol or at a high risk of cardiovascular disease, as well as people with high risk of CHD/CVD, enhanced cholesterol absorption due to certain gene variants in sterol transporters like ABCG5/G8 .
For most people though, saturated fat has a far bigger effect on blood cholesterol than the cholesterol found in food. This means if you need to lower your blood cholesterol, the most important thing you can do is eat fewer foods that contain saturates, such as fatty meats, full-fat milk, butter, lard, cream, pastry, cakes and biscuits. Meanwhile, most people can enjoy eggs as part of a healthy, balanced diet thats low in saturated fat, unless advised otherwise by their GP or a dietitian.
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What Are Trans Fats
Trans fats occur naturally in small amounts in red meat and dairy products. They are also created when vegetable oils are processed to create solid fats. In the past, these manufactured fats known as hydrogenated fats were widely used in foods like cakes, biscuits, spreads, pastries and pies, as well as in many takeaway outlets. It wasnt good news for heart health as these types of fats, like saturated fats, increase bad cholesterol.
Many manufacturers have now removed hydrogenated fats from their products and as a result, most people in the UK have fewer trans fats than the maximum daily amount recommended . Eating fewer fried, processed and takeaway foods is the best way to keep intakes down.
Myth buster: Butter is a natural fat and better for your cholesterol than spread
Just because butter comes straight from nature doesnt mean its healthier for you. Calorie wise butter, sunflower, rapeseed or olive oil spreads are fairy similar, but its the type of fat thats different.
Spreads tend to contain unsaturated fat, which can help to keep cholesterol levels under control, or even actively lower it when it contains plant stanols the active ingredient in Benecol, whereas saturated fat found in butter can increase cholesterol levels.
Indeed a 10g serving of butter contains around 5g of saturated fat thats a quarter of our daily recommended limit of saturated fat. This is clearly a case of nature doesnt always know best!
Go For The Wholegrain Option
People with a healthy heart tend to eat more wholegrain foods so, try choosing wholemeal/wholegrain/whole wheat varieties of bread, rice and pasta whenever possible.
1.Gylling H, Miettinen TA. Effects of inhibiting cholesterol absorption and synthesis on cholesterol and lipoprotein metabolism in hypercholesterolaemic dependent diabetic men. J Lipid Res 1996 37: 1776-1785.
2. Gylling H, Radhakrishnan R, Miettinen TA. Reduction of serum cholesterol in postmenopausal women with previous myocardial infarction and cholesterol malabsorption induced by dietary sitostanol ester margarine-Women and dietary sitostanol. Circulation. 1997 96:422631.
3. Gylling H et al. Plant sterols and plant stanols in the management of dyslipidemia and prevention of cardiovascular disease. Atherosclerosis 2014 232: 346-360.
4. Catapano et al. ESC/EAS Guidelines for the management of dyslipidaemias. Atherosclerosis 2016 253: 281-344.
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Q& a ‘if Cholesterol Is So Bad Why Do We Have It’
Why do we need cholesterol if it can be so bad for our bodies?
Cholesterol is a fatty substance produced by the liver and used to build cell walls, create a protective glove around nerves and to make other chemicals such as hormones.
Cholesterol gets round our bodies by combining with protein to form a protective coating around tiny balls of fat absorbed from our diet termed lipoproteins. The purpose of this coating is to hold fat together, so we dont have oil slicks of fat in our bloodstream.
The two lipoproteins usually measured are low-density lipoprotein and high-density lipoprotein . LDL is like a juggernaut big clumps of fat and protein that trundle along the arteries and can only be cleared from our system by the liver. As it travels, fat can break away and enter the artery walls, becoming embedded. This build-up called atherosclerosis causes artery walls to narrow so blood cannot get through, resulting in blood clots that can trigger a heart attack or stroke.
HDL is known as good cholesterol. It is much smaller in size and hoovers up fat deposits from the artery wall as it moves around the body. This is why its important to know how much LDL and HDL are in your blood, as the ratio between these two types of fat is what really matters when it comes to risk.
What causes levels to rise?
How is cholesterol measured?
Good news: You do not have to give up on steak, red wine and dessert to lower your cholesterol
How often do I need to get a test?
Drink Alcohol In Moderation
Moderate alcohol consumption has been shown to increase your levels of good cholesterol, which, in turn, can reduce your levels of bad cholesterol.
The effects arent enough to encourage people to start drinking, but it does mean that perhaps its a good idea not to cut all alcohol from your diet just for the sake of reducing calories.
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Orange Juice For Bad Cholesterol
Orange Juce naturally reduce bad cholesterol. Orange juice is rich in vitamin c and flavonoids. Drinking two glasses of plant sterol-fortified orange juice per day can lower the cholesterol level by up to 11% of the total.
You do not need to make plans to lower your cholesterol levels drink two glasses of sterol-fortified orange juice per day, and you will see a gradual increase of good cholesterol and a decrease in bad cholesterol levels.
So load up your kitchen with orange juice and make it a habit to drink at least 750 ML of orange juice in a day if your medical reports are showing your cholesterol level higher than the normal range.
Honey For Bad Cholesterol
How to reduce bad cholesterol naturally with honey? Yes, Lets start with something sweet, and thats honey. With a sweet taste and easy availability, honey is a perfect home remedy for cholesterol.
Honey comes with loads of minerals and vitamins the antioxidants present in the honey make it the best fighter against cholesterol.
These antioxidants prevent cholesterol from coming out of the blood and entering into the blood vessels linings.
- Take honey and some drinkable water.
- Add one tablespoon of honey to the water.
- You can also add ten drops of apple cider vinegar to it.
- Drink this solution every morning to maintain the cholesterol level.
- Take grinned cinnamon and a cup of boiled water.
- Now add one tablespoon of grinded cinnamon to the cup of boiled water and mix it.
- Cover it and leave it for thirty minutes.
- Now, strain this solution and add honey.
- Drink it every morning, empty stomach.
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Can Exercise Help To Lower Cholesterol
Yes it can. Getting your blood pumping by doing exercise will reduce your cholesterol. Being active helps your body move the bad cholesterol to your liver where it can be removed out of your system.
You dont have to join a gym or go on long runs if you dont enjoy it, just look for chances to move more every day. Many people find that being active improves their mood so they make healthier food choices. You could try:
- taking the stairs instead of the lift
- a brisk walk instead of a slow walk
- doing two-minute bursts of jumping jacks several times a day
- yoga or pilates if you cant get out
- our exercises to do if youre stuck at home.
Why Do We Need Cholesterol
Although weve grown up to fear cholesterol, we do actually need it for our bodies to function properly in fact its fundamental to life. Thats because cholesterol is crucial for forming cell walls, producing hormones like oestrogen and testosterone, helping repair nerves, producing bile so we can digest and absorb the fats in our diet and to make the ‘sunshine vitamin’, vitamin D. Whats more, cholesterol improves our memory and helps us feel good because it makes the mood-boosting hormone, serotonin.
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What Foods Will Lower My Cholesterol
The best way to eat a better diet is to swap your saturated fats with foods that are high in unsaturated fat like vegetable oils , nuts seeds and avocado and oily fish.
A few small swaps can make a big difference to your cholesterol level. Many people say they dont notice the difference. Try:
- swapping butter to vegetable oil spreads like sunflower, olive or rapeseed oil spreads
- switching whole milk to skimmed milk
- using natural yogurt instead of sour cream or double cream
- replacing regular mince with leaner, lower fat options
- swapping red or processed meat for fish, turkey or chicken without the skin, or plant-based proteins such as lentils, soya or Quorn
- switch your crisps for unsalted nuts
- having reduced fat cheese instead of regular cheese
- ordering less takeaways. Instead try our healthy comfort foods for delicious heart-healthy options.
What If I Am At Low Risk
Even if you have a low risk of cardiovascular disease it is still very important to follow the healthy lifestyle advice. This advice, including healthy eating, regular exercise, not smoking and drinking alcohol only in moderation if at all, will help to keep your risk of cardiovascular disease as low as possible.
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Swap The Junk Food For Home Cooking
Home cooked foods are always the best option when considering a diet to reduce cholesterol. Processed foods are often high in saturated fats, refined grains, added sugars and salt, which all increase the risk of high cholesterol and CVD risk factors, like weight gain.
Cook from scratch wherever possible, and check food labels. As a general rule, the longer the list of ingredients, and the less familiar their names are as foods, the more highly processed the product will be.
Eat More Plant Sources Of Protein
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.
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Try Switching Saturated Fat With Unsaturated Fat
Unsaturated fat is better for your heart health and is found in a wide range of tasty and versatile foods. These include nuts, seeds and vegetable oils & spreads made from these.
This means you can keep your heart happy with a variety of ingredients to choose from. While nuts and seeds make a good heart happy snack, they also contain a lot of calories so try not to have too many if youre watching your weight.
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.
Plant Sterols And Stanols
According to cholesterol charity Heart UK, plant sterols and stanols used in brands such as Flora ProActiv and Benecol can lower cholesterol . Stenols and stanols are found naturally in plants and absorb bad LDL cholesterol. This reduces LDL levels by up to 10% when you eat 2g a day regularly as part of a healthy balanced diet.
Should I Stop Drinking If I Have High Cholesterol
Cutting down on alcohol will help your liver to work better at removing bad cholesterol. It may also improve your heart health in other ways by helping you lose weight and lower your blood pressure.
Our top tips for drinking alcohol are to:
- drink less than 14 units of alcohol a week
- have a few days each week where you dont drink at all
- avoid binge drinking by drinking half what you usually would
- order a small glass of wine or half a pint of beer.
Read more of our advice on alcohol.By making some of these small changes you should see your cholesterol levels go down.
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Maintain A Moderate Weight
Maintaining or achieving a moderate weight that is within the BMI range recommended by doctors can help lower cholesterol, while also reducing other heart disease risks.
A person should focus on achieving and maintaining a moderate weight with a combination of healthy eating and lots of physical activity, as both of these can also lower cholesterol.
How Can I Lower My Cholesterol Level
Changing from an unhealthy diet to a healthy diet can reduce your LDL cholesterol level. However, dietary changes alone rarely lower an LDL cholesterol level enough to change a person’s risk of cardiovascular disease from a high-risk category to a lower-risk category. A medicine is often used if you are at increased risk of cardiovascular disease. Read about cholesterol-lowering treatments in the separate leaflet called Hyperlipidaemia.
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