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How To Reduce High Ldl Cholesterol Levels

How Is High Cholesterol Treated

How To Lower High Cholesterol Levels Naturally, Without Drugs

If your child has an LDL cholesterol level of 130 mg/dL or higher, your doctor will talk to you about lifestyle changes or refer you to a dietitian. The goals are to:

  • reduce fat and cholesterol in the diet
  • increase exercise
  • lose weight, if needed

Your doctor will probably do a cholesterol check again after 36 months of lifestyle changes.

Medicine might be considered for kids 10 and older whose LDL cholesterol is 190 mg/dL or higher if changes in diet and exercise haven’t worked. Kids with risk factors, such as diabetes or high blood pressure or a family history of high cholesterol or heart disease, may need treatment at lower LDL levels.

Increase The Amount Of Fiber In Your Diet

Most of us do not get enough fiber in our diet. The recommended amount is 25-35 grams of dietary fiber per day. Dietary fiber is a type of carbohydrate that the body cannot digest. As fiber passes through the body, it affects the way the body digests foods and absorbs nutrients. Fiber can help reduce your LDL cholesterol level. A fiber-rich diet can also help control blood sugar, promote regularity, prevent gastrointestinal disease and help you manage your weight.

There are two types of dietary fiber: soluble and insoluble. To receive the greatest health benefit, eat a wide variety of all high-fiber foods. Refined foods, like white bread, white pasta and enriched cereals are low in fiber. The refining process strips the outer coat from the grain, which reduces the amount of fiber that’s left.

The best sources of fiber are whole grains, fruits, vegetables and legumes .

What Is The Ideal Cholesterol Level

The ideal blood cholesterol level is below 150 milligrams per deciliter , based on the results of the Framingham Heart Study and other research. At that level, heart disease is very unlikely. Unfortunately, nearly 107 million Americans have cholesterol levels that are greater than 200 mg/dL, which is dangerously close to 225 mg/dLthe average cholesterol level of coronary artery disease victims.

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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.

Know Your Numbers And What To Do About Them

Does Green Tea Help Lower LDL Cholesterol? Effects The ...

When it comes to cholesterol, it’s important to know your numbers. Hyperlipidemia means your blood has too many lipids , such as cholesterol and triglycerides. One type of hyperlipidemia, hypercholesterolemia, means you have too much non-HDL cholesterol and LDL cholesterol in your blood. This condition increases fatty deposits in arteries and the risk of blockages.

Another way your cholesterol numbers can be out of balance is when your HDL cholesterol level is too low. With less HDL to remove cholesterol from your arteries, your risk of atherosclerotic plaque and blockages increases.

If youre diagnosed with hyperlipidemia, your overall health and other risks such as smoking or high blood pressure will help guide treatment. These factors can combine with high LDL cholesterol or low HDL cholesterol levels to affect your cardiovascular health. Your doctor may use the ASCVD Risk Calculator to assess your risk of a coronary event in the next 10 years.

The good news is, high cholesterol can be lowered, reducing risk of heart disease and stroke. If youre 20 years or older, have your cholesterol tested and work with your doctor to adjust your cholesterol levels as needed.

Often, changing behaviors can help bring your numbers into line. If lifestyle changes alone dont improve your cholesterol levels, medication may be prescribed. Lifestyle changes include:

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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

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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Add These Foods To Lower Ldl Cholesterol

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.

2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.

4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.

Below Are A Few Of The Home Tests Kits That Are Available

LDL Cholesterol High? Tips to Lower the Levels
  • WELLION Testing kit and monitor for Cholesterol and Glucose. Comes with everything you need for home testing and monitoring your levels.
  • PRIMA 3 in 1 self testing kit for Cholesterol, Triglycerides and Glucose. Comes complete with monitor and everything you need for home testing and monitoring.
  • EasySure Testing device with PC link for Cholesterol, Glucose and Uric Acid. Comes complete with monitor and everything you need for home testing and monitoring your levels .

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How To Lower Your Elevated Ldl Cholesterol

Cholesterol is naturally produced by your body and is essential to its function throughout your everyday life. However, excessively high levels of cholesterolin particular, LDL cholesterol are bad and can lead to serious health problems such as clogged arteries, heart disease, and stroke.

What is LDL Cholesterol?

LDL stands for Low-Density Lipoproteins. This type of cholesterol is produced by the liver and is instrumental in the creation of cell walls, hormones, and digestive juices. However, when your LDL level is high, it can start to form a plaque-like substance on the walls of your cardiovascular system, blocking the natural flow of blood and leaving you at severe risk for heart attack and stroke. Put simply, LDL is the bad kind of cholesterol. But fear not there are several ways in which you can lower your LDL cholesterol and encourage the development of High-Density Lipoproteins , which actually function to limit the level of LDL cholesterol in your system.

Consider Screening for Familial Hypercholesterolemia ?

Familial hypercholesterolemia is a genetic disorder that causes dangerously high levels of LDL, or bad cholesterol from birth. If you have a family history of heart disease and very high cholesterol, you may have FH. FH can be diagnosed with a simple blood test, or lipid panel. Learn more here.

Diet

Exercise

Supplements

Check out more Diet & Lifestyle Tips for a healthier life.

About the Author

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:

  • Limit takeaway foods to once a week .
  • Limit salty, fatty and sugary snack foods to once a week .
  • Eat plenty of vegetables aim for 5 serves of vegetables every day. .
  • Choose wholegrain breads, cereal, pasta, rice and noodles.
  • Snack on plain, unsalted nuts and fresh fruit .
  • Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
  • Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
  • Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
  • Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
  • Include 2 or 3 serves of plant-sterol-enriched foods every day .
  • Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
  • Include up to 7 eggs every week.
  • Select lean meat and limit unprocessed red meat to less than 350g per week.
  • Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
  • Limit or avoid processed meats including sausages and deli meats .

If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.

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Youll Need More Than Prescribed Medication

The medication prescribed by your doctor is essential in treating your high levels of cholesterol. But, you can do more to ensure that your cholesterol levels remain at the right level.

Eat the right foods. We hear this said so often and we seldom take it seriously. What you eat plays a massive role in your health. With bad cholesterol, poor eating habits only increase the levels, and often with untoward results.

Choose the food you eat carefully. Bad cholesterol is found in foods that have a high fatty content. They are also found in processed foods. It is suggested that a food plan that is low in saturated and trans fats and high in soluble fibers and protein is excellent for lowering and maintaining cholesterol levels.

Other Key Dietary Tips

Tips On How to Lower High Cholesterol Naturally

It is vital to shun foods high in saturated fat to bring high cholesterol levels under control.

Saturated fat is found in:

  • Meat pies, sausages and fatty meat
  • Butter, lard and ghee
  • Cream and hard cheese, like cheddar
  • Cakes and biscuits
  • Food that contains coconut oil or palm oil.

You can still have foods that contain a healthier type of fat called unsaturated fat, notes the NHS.

Oily fish, like mackerel and salmon, brown rice, bread and pasta are all good sources of unsaturated fat.

Exercise can also provide a robust defence against high cholesterol levels.

Aim to do at least 150 minutes of exercise a week, advises the NHS.

Some good things to try when starting out include:

  • Walking try to walk fast enough so your heart starts beating faster
  • Swimming
  • Cycling.

Try a few different exercises to find something you like doing. Youre more likely to keep doing it if you enjoy it, adds the NHS.

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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.

Ways To Lower Cholesterol

Check your own cholesterol level and if it’s high, ask to have your kids’ levels checked.

Here are 5 ways to help keep your family’s cholesterol in control:

  • Serve a heart-healthy diet, including:- vegetables, fruit, and whole grains- lean meats and poultry, fish, nuts, beans, and soy products- nonfat or low-fat milk and dairy products- healthy fats, like those found in fish, nuts, and vegetable oils
  • Limit drinks and foods with added sugars.
  • Read nutrition facts labels so that you can limit cholesterol and saturated fat and trans fat.
  • Encourage plenty of exercise. Exercise helps boost HDL levels in the blood and that’s a good thing! Kids and teens should be physically active at least 60 minutes a day.
  • Help your kids keep a healthy weight.
  • It’s important to make healthy living a family effort. The steps you take to improve your family’s lifestyle will have a positive effect on your family’s health now and far into the future.

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    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:

    Foods That Lower Cholesterol Fast

    how to reduce cholesterol levels,cholesterol levels,triglycerides,high cholesterol,how to lower chol

    A sedentary lifestyle, smoking, obesity and poor nutrition all contribute to elevated cholesterol. Certain factors such as your age, genes and race have an impact too. According to a 2016 review published in the journal Cell, this condition runs in families. Back in 1938, it was named familial hypercholesterolemia.

    While you cannot control these factors, you can change your diet and lifestyle habits to keep your heart healthy. Some foods, including olive oil and fatty fish, have been shown to raise good cholesterol and lower bad cholesterol levels. Others, especially those high in trans fats, have the opposite effect.

    Read more:The 9 Best Cholesterol-Lowering Foods

    It’s important to note that dietary cholesterol has a minimal impact on blood cholesterol levels. In 2018, the journal Nutrients published a review describing the relationship between the two. Researchers point out that trans fats and saturated fatty acids, not dietary cholesterol, increase heart disease risk.

    Therefore, a low-cholesterol diet won’t necessarily reduce total cholesterol and LDL levels. What you need to do is to replace deli meats, chips, fries, hydrogenated vegetable oil and other sources of trans fats with whole foods rich in healthy fats.

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    Simple Ways To Naturally Lower Cholesterol Levels

    What is cholesterol and how do you lower cholesterol without taking drugs prescribed from your doctor?

    Cholesterol, a waxy substance that the body uses to make hormones and other important substances. Its also found in some foods such as eggs, meat, poultry, and whole-milk dairy products.

    The level of cholesterol in your blood is called blood cholesterol. If its too high over time, you may develop heart disease or stroke.

    We have all heard that having a high cholesterol level can lead to many life-threatening conditions, but did you know that there is good and bad cholesterol?

    The good cholesterol is called HDL Cholesterol, while the bad is called LDL Cholesterol.

    Contents

  • 9 Can you live long with high cholesterol?
  • How Does Diet Affect Cholesterol Levels

    Your cholesterol level has a lot to do with what foods you choose to put on your plate.

    In the United States, Cardiovascular Disease is one of the leading causes of poor health, sometimes accompanied by death.

    This happens to be directly associated with poor eating habits.

    For instance, consuming too much fat can increase LDL cholesterol. Subsequently, elevating the risk of heart disease.

    However, choosing a healthy diet reverses this process, giving you a clean bill on health.

    And if these are not enough, there are other foods to sink your teeth into in order to balance your cholesterol level.

    Here are some foods to increase HDL and decrease LDL levels.

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    Who Is Most At Risk For Fh

    Familial hypercholesterolemia can affect anyone whose family carries the genetic mutation. However, its found more frequently in those who are of French Canadian, Ashkenazi Jewish, Lebanese or Afrikaner descent. The biggest problem with FH is that more than 90% of people who have it havent been diagnosed, which means you should pay careful attention to your family history,

    Seth Martin, M.D., M.H.S., associate professor of medicine at the Johns Hopkins University School of Medicine and director of the Advanced Lipid Disorders Center.

    If people in your family have had heart attacks, needed stents or had bypass surgery earlier in life before age 55 in men and before 65 in women those are signals that theres something causing your family to be at higher risk for heart disease, he explains. It could be familial hypercholesterolemia.

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