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.
Can My Diet Help My Cholesterol
Eating certain foods can help improve your cholesterol and overall heart health.
The best place to start is to eat a wide variety of plant foods. These include:
- vegetables
- nut
- seeds.
Eating plant foods will help you get a range of nutrients, heart-healthy fats and fibre. These all promote optimal heart health.
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.
You May Like: Is Shrimp Bad For Your Cholesterol
How To Lower Cholesterol Naturally In 28 Simple Steps
There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while its true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.
Ready to get started? Lets take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.
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.
You May Like: Can Coffee Reduce Cholesterol
Ways To Lower Cholesterol
Weight loss can have a good effect on cholesterol
Whole grains, fruits and vegetables are important for lowering cholesterol
Quitting smoking can lower risk of heart disease
Cholesterol has long been seen as a villain for heart health, but our understanding of this beast is changing. New recommendations suggest that risk factors should determine who should receive drugs called statins to lower cholesterol levels, and who should simply make lifestyle changes to combat the problem.
Anyone with diabetes, heart disease, bad cholesterol over 190 or a 10-year risk of heart attack above 7.5% should be taking a statin, the new guidelines from the American Heart Association and the American College of Cardiology say. Everyone else with high cholesterol: Take matters into your own hands.
Theres the caveat, too, that not all cholesterol is alike. Theres good cholesterol high-density lipoprotein, or HDL that you want to maintain relatively high, and bad cholesterol low-density lipoprotein, or LDL that needs to be kept at bay.
Here are some lifestyle modifications you can try, with an eye toward pushing the bad cholesterol down and the good toward healthy levels. Keep in mind that, according to the American Heart Association, these strategies may not be enough, especially if you have a family history of high cholesterol. Talk to your doctor about what treatment plan is best for you.
1. Lose weight
2. Be a picky eater
Tuesday: Take A Walk During Your Lunch Break
Its not only what you eat that affects your cholesterol. What you do counts, too. Our bodies simply werent meant to sit all day we were made to move. Being active helps you achieve healthy cholesterol levels in two ways. First, it promotes weight loss, which is a tremendous aid if you want to lower cholesterol fast. And second, physical activity raises levels of HDL cholesterol, which is thought of as your bodys good cholesterol.
Working out at the right intensity can spark the production of HDL. The American Heart Association says 40 minutes of moderate- to vigorous-intensity aerobic activity three or four times a week can help improve your cholesterol levels. Even walking helps: I always recommend an hour walk a day, but you can just start with a brisk 15-minute walk and work up from there, notes Dr. Crandall.
Don’t Miss: Amount Of Cholesterol In Shrimp
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.
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 added to certain oils and butter substitutes.
A research review reported that clinical studies show that taking 1.53 grams of plant sterols/stanols daily can reduce LDL concentration by 7.512%. Researchers said taking it with a main meal twice per day allows for optimal cholesterol-lowering .
Although research has established the cholesterol-lowering benefit of plant stanols and sterols, it has not yet proved that they decrease the risk of heart disease. Numerous clinical trials have suggested that plant sterols supplements and enriched foods may lower heart disease risk, but hard data is still lacking .
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.
Also Check: Is Shellfish High In Cholesterol
How Can I Lower My Cholesterol By Making Lifestyle Changes
You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if that’s what your doctor advises. Some people will only need to improve their lifestyle and diet to get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as well.
What Foods Will Make My High Cholesterol Worse
If you have high cholesterol, its most important to eat less saturated fat. Foods that are high in saturated fats are things like fatty and processed meat, pies and pastry, butter, cream, and coconut oil.
Some foods contain dietary cholesterol but surprisingly they dont make a big difference to the cholesterol in your blood. These are foods like eggs, some shellfish like prawns and crab and offal such as liver, liver pate and kidney. They are low in saturated fat and so are fine to eat as part of a healthy diet.
Find out more about cholesterol and eggs
You May Like: Does Tuna Have Cholesterol
Cut Back On Animal Fats
Forgo fatty, processed meats such as bologna, salami, pepperoni and hot dogs, as well as fatty red meats like ribs and prime cuts of beef, pork, veal or lamb. Also, skip skin-on chicken or turkey. Avoid full-fat dairy products such as whole milk, cheese, cream, sour cream, cream cheese and butter. These foods contain saturated fat as well as cholesterol, which are both associated with higher blood cholesterol and plaque buildup.
Also Check: What Do My Cholesterol Numbers Mean
Turmeric For Bad Cholesterol
Turmeric is used for its antiseptic properties. In old times turmeric was used to heal wounds, but you can also use turmeric to lower your cholesterol level. Turmeric cuts down the plaque on the arterys walls.
Easy steps
The easiest way to do it is by adding turmeric powder to your daily food and vegetables. This will maintain the supply of this amazing herb for your cholesterol problems.
Alternatively
- Boil a minimal amount of water.
- Add a half tablespoon of turmeric powder to it.
- Now add two tablespoons of cooked mashed eggplants to it.
- Spread this paste on wheat bread and eat it after the meals.
Also Check: Do Egg Beaters Have Cholesterol
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 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 (
How Quickly Can I Lower My Cholesterol
Your cholesterol levels may lower as quickly as a few weeks to a few months, depending on your treatment plan.
If your levels are very high, your healthcare provider may recommend taking medications at the start of your treatment plan. This may help lower your cholesterol levels more quickly. The sooner you can lower your bad cholesterol levels, the sooner you can lower your risk for plaques to form.
You can also lower your cholesterol through lifestyle and diet changes alone, but it may take three to six months to see results. Talk with your healthcare provider to figure out the best treatment plan for you.
Also Check: Does Honey Nut Cheerios Help Lower Cholesterol
How Do I Know If I Have High Cholesterol
Many Australians don’t know they have high cholesterol, because there are no symptoms. High cholesterol can only be detected through a blood test.
Some people have a condition called familial hypercholesterolaemia where a genetic problem leads to high cholesterol. About one in 500 Australians has this condition and many dont know they have it. If you have a family history of high cholesterol or of heart disease at a young age, ask your doctor about your risk.
Decreasing Serum Triglyceride Total Cholesterol Ldl
The ethanolic extract of some herbs such as Eugenol can regulate serum lipids profile. One study about the effects of the fruit of this plant showed that:
To evaluate the antihyperlipidaemic effects of Eugenia jambolana fruit pulp in diet induced hyperlipidaemic rats and to compare them with Simvastatin, an experimental randomised control study was conducted on seventy five male albino rats. CONCLUSION: In male albino rats ethanolic extract of Eugenia Jambolana fruit pulp was as effective as simvastatin in lowering serum total cholesterol, low density lipoprotein cholesterol and triglycerides and increasing high density lipoprotein cholesterol.
Another study about the effect of Eugenia jambolana seeds extract was conducted on diabetic rabbits. Results also indicated that the seeds of this plant can help.
The hypoglycaemic and hypolipidemic effect of ethanolic extract obtained from seeds of E. jambolana was investigated in alloxan-induced diabetic rabbits. The ethanolic extract of seeds also exhibited significant hypolipidemic effect as evident from fall in total serum cholesterol /high density lipoprotein cholesterol ratio, serum low density lipoprotein cholesterol levels and decreased activity of HMG-CoA reductase.
You May Like: Are Shellfish High In Cholesterol
Use Honey Instead Of Sugar
Honey is sweet and it is by far the best sweetener you can use that your body will be thankful for.
It has immense benefit including helping to lower your cholesterol level significantly.
It is also capable of reducing the risk of heart diseases. Go on and scoop a spoonful of honey.
Alternatively, you can add it to your daily choice of healthy diets to give them an even better taste.
Honey is an important remedy to lower cholesterol naturally.
Green Tea Extract Lowers Plasma Cholesterol By Inhibiting Cholesterol Synthesis This Study Says
Camellia Sinensis was clinical documented to have hypolipidemic and hypoglycemic properties. A study was conducted to analyze if green tea extract could lower plasma cholesterol in the cholesterol-fed rabbits and to determine the mechanism works.
The administration of raw green tea catechin extract for a period of 4 weeks showed a significant reduction of cholesterol in plasma, liver and aorta of rats.
These results suggest that green tea catechins lowered plasma, liver and aortic cholesterol in the cholesterol-fed rabbit by lowering cholesterol synthesis and upregulating the hepatic LDL receptor.
Don’t Miss: Does Egg Beaters Have Cholesterol
Saturated And Unsaturated Fat
There are 2 main types of fat: saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood.
Most people in the UK eat too much saturated fat.
Foods high in saturated fat include:
- meat pies
- cakes and biscuits
- foods containing coconut or palm oil
Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.
Try to replace foods containing saturated fats with small amounts of foods high in unsaturated fats, such as:
- oily fish such as mackerel and salmon
- nuts such as almonds and cashews
- seeds such as sunflower and pumpkin seeds
- avocados
- vegetable oils and spreads such as rapeseed or vegetable oil, sunflower, olive, corn and walnut oils
Eating Well + Exercise
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.
All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
You May Like: Does Shrimp Have Good Cholesterol
Misconception: If The Nutrition Facts Label Shows No Cholesterol The Food Is Heart Healthy
A foods Nutrition Facts label can be helpful for choosing heart-healthy foods, if you know what to look for.
Many foods marketed as low-cholesterol have high levels of saturated or trans fats, both of which raise blood cholesterol.
Look for how much saturated fat, trans fat and total calories are in a serving. Ingredients are listed in descending order of use, so choose products where fats and oils are near the end of the ingredients list.
Also Check: Is Shrimp Bad For Your Cholesterol
Easy Steps To Reduce Cholesterol
If youre suffering from high cholesterol, talk to your doctor. Also making lifestyle changes can help lower your cholesterol over time.
1. Good Fats Only
First, avoid trans fats since they increase LDL cholesterol levels, while reducing HDL cholesterol. These are found in margarines, shortenings, and pastries.
Instead, eat monounsaturated fats, such as olive and canola oil, tree nuts, and avocados. Add more polyunsaturated fats, especially omega-3 fatty acids, such as salmon and tuna. Both help decrease the bad cholesterol.
Last, add soluble fiber, which is found in beans, peas and lentils, fruit, oats and whole grains. If youre looking for a diet to follow, the TLC diet can help lower cholesterol.
2. Stay Active
Exercising improves physical fitness, helps maintain a healthy weight, and keeps cholesterol levels in check.
Several studies have determined that 30 minutes of exercise five days a week can improve cholesterol and reduce the risk of heart disease. The longer and more intense the exercise, the better.
Any exercise works, such as walking. But a mix of aerobic and resistance exercises works best to maintain healthy cholesterol levels.
3. No Smoking Please
Smoking increases risk of heart disease and changes the way the body handles cholesterol. It increases overall cholesterol levels while decreasing good HDL cholesterol.
Immune cells also become defective, unable to return cholesterol back to the liver to be broken down. Quitting smoking can reverse these effects.
Read Also: How Much Cholesterol In Crab
Why Are We Even Trying To Lower Our Cholesterol So Quickly
The crux of this entire article rests on this answer.
- Maybe you wish to show your health or life insurance company a certificate of health. It certainly involves a blood test.
- Is it ethical? That is not for us to decide. However, lowering your cholesterol in a week or less can actually end up inspiring you to pursue fitness and healthy eating afterwards.