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How To Reduce High Cholesterol

Signs And Symptoms Of High Cholesterol

Nutrition Advice : How to Reduce High Cholesterol With Diet

Typically, high cholesterol doesnt cause any symptoms until it causes a medical emergency, like a heart attack or stroke. These heart-disease-related events dont occur until high cholesterol levels have led to fatty plaque building up in the arteries. In turn, this leads to a narrowing of the arteries and a change in the makeup of the arterial lining, also known as heart disease.

What Are The Risks Linked To High Cholesterol

Too much LDL cholesterol in the blood can increase your risk of heart and blood vessel disease .

The excess LDL cholesterol leads to fatty deposits called plaque forming in the artery walls. Over time, the plaque causes narrowing and hardening of the arteries .

This can lead to:

  • Angina when plaque builds up in the major arteries that supply your heart, known as the coronary arteries, they become narrower and are partially blocked, reducing blood flow and oxygen supply to the heart. This may cause shortness of breath and chest pain.
  • Heart attack if a plaque in a coronary artery bursts , a clot may form and block the supply of blood to the heart, starving it of oxygen.
  • Stroke if the blood vessels that supply the brain become narrower or blocked by plaque, blood supply to the brain can be severely reduced or cut off, causing a stroke. Strokes can also be caused when a clot from another part of the body travels through the blood and lodges in an artery in the brain.
  • Peripheral vascular disease this usually affects the arteries that supply the legs and feet, causing leg pain when walking , and even pain when resting, when the circulation is more badly affected

A high level of HDL cholesterol is good because HDL cholesterol helps remove other forms of cholesterol from the blood, taking them back to the liver where they’re removed from the blood and passed out of the body.

What Should My Cholesterol Levels Be

Blood cholesterol is measured in units called millimoles per litre of blood, often shortened to mmol/L.

As a general guide, total cholesterol levels should be:

  • 5mmol/L or less for healthy adults
  • 4mmol/L or less for those at high risk

As a general guide, LDL levels should be:

  • 3mmol/L or less for healthy adults
  • 2mmol/L or less for those at high risk

An ideal level of HDL is above 1mmol/L. A lower level of HDL can increase your risk of heart disease.

Your ratio of total cholesterol to HDL may also be calculated. This is your total cholesterol level divided by your HDL level. Generally, this ratio should be below four, as a higher ratio increases your risk of heart disease.

Cholesterol is only one risk factor. The level at which specific treatment is required will depend on whether other risk factors, such as smoking and high blood pressure, are also present.

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How Is High Cholesterol Diagnosed

You cant tell if you have high cholesterol without having it checked. A simple blood test will reveal your cholesterol level.

Men 35 years of age and older and women 45 years of age and older should have their cholesterol checked. Men and women 20 years of age and older who have risk factors for heart disease should have their cholesterol checked. Teens may need to be checked if they are taking certain medicines or have a strong family history of high cholesterol. Ask your doctor how often you should have your cholesterol checked.

Risk factors for heart disease include:

  • Cigarette smoking.
  • Having an immediate family member who has had heart disease.
  • Being overweight or obese.
  • Inactivity.

Try The Mediterranean Diet

Lower your Cholesterol and Triglycerides naturally ...

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:

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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 .

Fatty Fish To Reduce High Cholesterol

  • Fatty fish are high in omega 3 fatty acid that helps to reduce blood triglycerides levels and decrease the risk of heart disease. These fish includes Salmon, Tuna, Sardines, Herring and Mackerel are a few types of fish that are high in Omega 3 fatty acids. Eating two servings of fatty fish per week is good.
  • A 2016 study showed that eating salmon twice a week significantly decreased blood triglycerides concentrations.

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Different Ways For Lowering Cholesterol

There are four major ways people lower their bad cholesterol: diet, exercise, supplements, and medications. The first three methods have no side effects while lowering LDL, but all will take time to work effectively, so patience is key!

Here we will break down seven completely natural ways that you can help lower your cholesterol levels.

Treatment And Medication Options For High Cholesterol

How to Lower High Cholesterol

Although having high cholesterol numbers can contribute to the long-term risk of heart attack and stroke, you can lower your cholesterol through changes in your lifestyle habits, including adopting a heart-healthy diet, increasing your physical activity level, and quitting smoking. These long-term lifestyle changes can also prevent your cholesterol levels from changing in the first place.

Learn More About Prevention of High Cholesterol

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Reduce Your Intake Of Saturated And Trans Fats

Adopt and follow a healthy diet thats low in saturated and trans fats. A diet high in these fats can raise levels of LDL cholesterol in the blood.

Saturated fat is usually solid at room temperature. Its found in animal products such as meat and dairy, but also in palm oil, coconut oil and full-cream milk. Read more about saturated fat-rich foods here.

Trans fats are found in store-bought baked goods, snack foods and deep-fried foods. There is strong evidence that trans fats increase levels of LDL cholesterol in the blood, while decreasing levels of HDL cholesterol.

Some foods contain cholesterol . Foods that contain cholesterol include liver, pate, kidneys, prawns and egg yolks. These types of food are not usually eaten in large quantities, so its OK to include them in your diet in small amounts.

Foods that contain saturated fats have a greater effect on blood cholesterol levels than foods that contain dietary cholesterol.

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.

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How Often Should I Have My Cholesterol Tested

Adults should have their blood lipids measured every 5 years, starting at 45 years. Aboriginal and Torres Strait Islander people should start lipid blood tests at 35, because on average heart and blood vessel disease such as heart attacks and stroke happen 10 to 20 years earlier in Indigenous people.

All Australians in these age groups are eligible for a regular 20-minute heart health check with their doctor. This checks your blood pressure, cholesterol and blood sugar levels. Your doctor can then assess your risk of having a heart attack or stroke in the next 5 years.

High Cholesterol: Prevention Treatment And Research

Daily Health Post: How to Naturally Reduce Bad Cholesterol ...

    Cholesterol is a natural component in everyones blood, and supports normal function of cell membranes, hormone levels and more. However, having too much, is considered hyperlipidemia, hypercholesterolemia or high blood cholesterol a major risk factor for heart attack, heart disease and stroke. About 71 million Americans have high cholesterol.

    Heres what happens in your body when you have high cholesterol: The waxy cholesterol builds up in artery walls and contributes to plaque, a hard deposit that narrows and clogs the arteries.

    When plaque builds up, it becomes harder for the heart to circulate blood and oxygen, which can cause chest pain or shortness of breath with increased exertion . If a blood clot forms at the site of a disrupted plaque in a narrowed artery, it can block blood flow to the brain or to the heart .

    There are actually several different types of cholesterol, one of which is high density lipoprotein cholesterol. High levels of some kinds of cholesterol, including low density lipoprotein cholesterol, can be harmful to your heart and blood vessels.

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    Is High Cholesterol Dangerous Risk Factors

    High cholesterol is just one of several risk factors for coronary heart disease. A health-care professional will consider a person’s overall risk when assessing their cholesterol levels and discussing treatment options.

    Risk factors are conditions that increase a person’s risk for developing heart disease. Some risk factors can be changed and others cannot. In general, the more risk factors a person has, the greater the chance of developing coronary heart disease. Some risk factors can be controlled however, some cannot be controlled.

    Risk factors that cannot be controlled include:

    • Age
    • Family history of early heart disease

    Risk factors that can be controlled include:

    • High blood cholesterol
    • Low HDL cholesterol

    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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    Focus On Monounsaturated Fats

    As opposed to saturated fats, unsaturated fats have at least one double chemical bond that changes the way your body uses them. Monounsaturated fats have only one double bond.

    Some recommend a low fat diet for weight loss, but research is mixed on its effectiveness in controlling blood cholesterol.

    One research report acknowledged that lower fat intake is an effective way to reduce blood cholesterol levels. However, researchers were concerned over potential negative effects of low fat diets, such as lowering HDL and increasing triglycerides .

    In contrast, research has shown that a diet high in monounsaturated fats, such as the Mediterranean diet, helps reduce levels of harmful LDL and increase levels of healthy HDL .

    Monounsaturated fats may also reduce the oxidation of cholesterol, according to research. Oxidized cholesterol can react with free radicals and contribute to clogged arteries. This can lead to atherosclerosis or heart disease .

    Overall, monounsaturated fats are healthy because they decrease harmful LDL cholesterol, increase good HDL cholesterol and reduce harmful oxidation (

    • olives

    summary

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

    How Is Cholesterol Measured

    Cholesterol Healthy Diet : How to Reduce Elevated Cholesterol

    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.

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    Can I Use Vitamins To Lower My Cholesterol

    The only vitamin that really lowers cholesterol is red yeast rice at 1200 mg twice a day, according to Dr. Cho.

    The problem with red yeast rice is that it contains the same chemical compound as lovastatin, which means you would need to have your liver function monitored if you take it, she says. The Food and Drug Administration hasnt approved this supplement for medical use, so talk to your doctor before considering it.

    All in all, you can lower your cholesterol naturally. Diet should be the cornerstone of therapy and pills are a supplement, not a substitute, for a good diet. Always talk to your doctor before taking any new supplements.

    Why Should I Lower My Cholesterol

    Evidence strongly indicates that high cholesterol can increase the risk of:

    This is because cholesterol can build up in the artery wall, restricting the blood flow to your heart, brain and the rest of your body. It also increases the risk of a blood clot developing somewhere in your body.

    Your risk of developing coronary heart disease also rises as your blood’s cholesterol level increases. This can cause pain in your chest or arm during stress or physical activity .

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    How Can I Lower My Cholesterol Level

    The first step in reducing your cholesterol is to maintain a healthy, balanced diet. It’s important to keep your diet low in fatty food.

    You can swap food containing saturated fat for fruit, vegetables and wholegrain cereals. This will also help prevent high cholesterol returning.

    Other lifestyle changes, such as taking regular exercise and giving up smoking, can also make a big difference in helping to lower your cholesterol.

    If these measures don’t reduce your cholesterol and you continue to have a high risk of developing heart disease, your GP may prescribe a cholesterol-lowering medication, such as statins.

    Your GP will take into account the risk of any side effects from statins. The benefit of lowering your cholesterol must outweigh any risks.

    Read more about how high cholesterol is treated

    Becoming More Physically Active

    How to Lower Cholesterol Naturally in 2 Days for Good

    A sedentary lifestyle lowers HDL cholesterol. Less HDL means theres less good cholesterol to remove bad cholesterol from your arteries.

    Physical activity is important. At least 150 minutes of moderate-intensity aerobic exercise a week is enough to lower both cholesterol and high blood pressure. And you have lots of options: brisk walking, swimming, bicycling or even yard work can fit the bill.

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    Spinach For Bad Cholesterol

    Spinach also reduces the risk of heart stroke. It contains vitamin E. Spinach is loaded with lutein, preventing the cholesterol from getting attached to the arterial walls.

    You can eat spinach raw. Put the spinach leaves in the microwave and eat it with white bread. This is an easy and effective remedy to treat bad cholesterol

    So there are the best home remedies for high cholesterol levels. Now lets head to some important things to add to your routine to lower down the cholesterol level easily.

    • Divide your meals into smaller meals and eat small meals in a day.
    • Avoid smoking as much as possible.
    • Start working out to maintain a healthy weight.
    • If alcohol works, add a glass of wine after your dinner.
    • Avoid eating food with higher fat.
    • Ignore butter and dairy foods.
    • Start eating healthy fruits as much as possible and opt for vegetables.

    Also Read: How to Prevent Heart Disease and Stroke

    With age, we start to face many health issues as this body is not immortal is gets older by time, and it takes proper care to maintain the health of this gods gift.

    Age cannot be controlled, but we can live a healthy life at any age with just simply taking some precautions and bringing these home remedies into your routine.

    These remedies are safe to fix bad cholesterol, and 100% natural to use. There are no side effects, and they dont cost you as much as the medicines do.

    How To Lower Cholesterol Naturally In 28 Simple Steps

    By Rachael Link, MS, RD

    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.

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