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How To Reduce Ldl Cholesterol In Tamil

How To Lower Vldl Cholesterol Levels

Dr.yoga vidhya cholesterol: how to reduce cholesterol quickly – fat burning home remedies – Tamil

You can take steps to lower the level of VLDL cholesterol in your blood.

1. You should discuss the need for medication with your doctor. You can work with your doctor to decide if medication is needed or if your level of bad cholesterol can be lowered with lifestyle changes.

2. If you are overweight, lose the excess weight. You can significantly lower LDL, VLDL, and triglycerides by losing weight.

3. You should cut back on your consumption of saturated fats. Saturated fats are mainly from animal sources but can also be found in certain plant oils .

4. You should also reduce your intake of trans fats or partially hydrogenated vegetable oils that are often found in cookies, crackers, cakes, French fries, and baked goods.

5. You can lower your VLDL cholesterol level by exercising most days for approximately 30 minutes.

6. If you have elevated VLDL and triglyceride levels, the American Heart Association suggests that you should avoid alcohol.

The above list shares just a few of the ways you can take control of your health and lower your VLDL cholesterol level. For more tips on how to lower your cholesterol naturally, download this free report: Cholesterol Lowering Secrets.

Home Remedy For Lower Cholesterol #1 Increase Your Magnesium Levels

In The Magnesium Miracle, Dr. Carolyn Dean explains how magnesium acts as a natural statin, limiting cholesterol production so that it covers necessary functions but is not produced in excess.

Foods that are high in magnesium include: kelp, wheat bran, wheat germ, almonds, cashews, molasses, brewer’s yeast, buckwheat, brazil nuts, dulse, filberts, peanuts, wheat grain, millet, pecans, English walnuts, rye, tofu and dark chocolate.

Many wild plants are also high in magnesium, such as burdock root, dandelion, chickweed and nettle. It may be difficult for people to get enough magnesium through diet, so applying magnesium oil topically can also be helpful.

Here Are Some Foods That May Help Lower Cholesterol And Keep Your Heart Safe From Conditions Like Heart Attack Stroke And Blood Pressure Keep Your Cholesterol Levels In Check

We all love our burgers, yummy greasy cheesy fries and fried snacks, but little do we realise how much damage they are causing to our health. While it is okay to binge on these good-for-nothing but delicious junk foods, it’s definitely not a good idea to eat them regularly, considering they can cause one of the most common health problems- high cholesterol levels. Cholesterol is found in every cell of the body and has important natural functions in stimulating various activities in the body that include digesting foods, producing hormones among others. There are two types of cholesterols: HDL or good cholesterol and LDL or bad cholesterol. Let’s look at the causes and effects of high cholesterol and of course some natural ways to lower your cholesterol in a healthy way.

What Causes High Cholesterol?

Cholesterol is said to be an oil-based substance and does not mix with the blood, which is water-based. It is carried around the body by lipoproteins. Bad cholesterol forms a layer of plaque on the walls of arteries that makes it difficult for the blood to flow in its natural pace, which further contributes to high blood pressure and in worst cases, even a heart attack or stroke. Here are some causes of high cholesterol: poor unbalanced diet, obesity, lack of exercise or sedentary lifestyle, smoking, diabetes and bingeing on junk food.

Cholesterol diet: Cholesterol is said to be an oil-based substance and does not mix with the blood

Read Also: Are Mussels High In Cholesterol

Controlling High Triglycerides: Medical Treatment

People with heart disease and high triglycerides may need medication to bring down their levels.

  • Fibrates can lower triglycerides. They modestly improve cholesterol levels, too.
  • Fish oilwith omega-3 fatty acids can help keep triglycerides under control. Ask your doctor whether you should use prescription fish oil. Omega-3 acids from plant sources like flaxseed may help.
  • Niacin can lower triglycerides by up to 50%. It’s available as a non-prescription supplement and as a prescription drug.
  • Some doctors recommend fibrates, fish oil, or niacin to help bring down triglyceride levels.

Remember that to stay healthy and keep your triglycerides down, you still have to focus on improving your lifestyle.

When you talk to your doctor, discuss all of the medicines, supplements, and vitamins you take. Some common drugs — like beta-blockers, birth control pills, and diuretics — can cause high triglycerides as a side effect. It’s possible that one of them could be causing your problem.

Use Polyunsaturated Fats Especially Omega

Cholesterol reducing foods in Tamil

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.

Recommended Reading: Bone Marrow Cholesterol

Eat Fatty Fish Twice Weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.

Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .

Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .

Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.

Summary

Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.

Home Remedy For Lower Cholesterol #9 An Apple A Day Really May Keep The Doctor Away

My grandmother Catherine always loved to say, an apple a day keeps the doctor away. It turns out she was probably right.

A 2011 study by researchers from Florida State University found that older women who ate apples every day reduced LDL cholesterol levels by 23% within six months and increased HDL cholesterol levels by 4%.

The apple eating women also lost an average of 3.3 pounds.

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Establish A Regular Meal Pattern

Insulin resistance is another factor that can contribute to high blood triglycerides.

After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy.

If you have too much insulin in your blood, your body can become resistant to it, making it difficult for insulin to be used effectively. This can lead to a buildup of both sugar and triglycerides in the blood.

Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, a growing body of research shows that not eating breakfast can lead to decreased insulin sensitivity .

An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eating at regular times .

However, the evidence is mixed when it comes to meal frequency.

A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day .

On the other hand, another study showed that eating six meals per day led to a greater increase in insulin sensitivity than eating just three meals per day .

Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.

Fruit & Herbal Juices

Cholesterol Control – How to Reduce Cholesterol Level in Tamil

Relaxes the artery muscles preventing the formation of arterial plaque. This, in turn, regularises blood flow to the heart, thereby reducing blood pressure and cholesterol levels.

Sip on a glass of juice every day. Sauce made from cucumber, beetroot, basil, wheat-grass, or carrot is highly beneficial in controlling high cholesterol.

Read Also: Is Bone Marrow High In Cholesterol

Follow A Lower Carb Diet

Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.

Not surprisingly, low carb diets have been linked to lower blood triglyceride levels.

One 2006 study looked at how various carb intakes affected triglycerides. Those who were given a low carb diet providing about 26% of calories from carbs had greater reductions in triglyceride levels than those given higher carb diets providing up to 54% of calories from carbs .

Another review reported that low carb diets were more effective at decreasing triglyceride levels than low fat diets with the same amount of calories .

Finally, a 2003 study compared low fat and low carb diets. After 6 months, researchers found that those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .

Summary

Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least short term, when compared to a low fat diet.

The Link Between Dietary And Blood Cholesterol

The liver produces as much cholesterol as the body needs. It packages cholesterol with fat in very low-density lipoproteins .

As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, or low-density lipoprotein, which carries cholesterol wherever it is needed.

The liver also releases high-density lipoprotein , which carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and protects against clogged arteries and other types of heart disease.

Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process called oxidation. Oxidized LDL and VLDL are even more harmful to heart health .

Although food companies often advertise products as low in cholesterol, dietary cholesterol actually only has a small influence on the amount of cholesterol in the body.

This is because the liver changes the amount of cholesterol it makes depending on how much you eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.

For example, a study randomly assigned 45 adults to eat more cholesterol in the form of two eggs daily. In the end, those eating more cholesterol did not have higher total cholesterol levels or changes in lipoproteins, compared to those eating less cholesterol .

While dietary cholesterol has little influence on cholesterol levels, other foods in your diet can worsen them, as can family history, smoking and a sedentary lifestyle.

Also Check: How Much Cholesterol In Pork Chops

Lower Ldl Levels Are Better

In a JAMA editorial accompanying the study, Christopher P. Cannon, MD, of Brigham and Womens Hospital and Harvard Medical School wrote that aggressive LDL lowering is the ideal lower is better.

The JAMA studys findings echo those of another large 4,162-patient study, published in the New England Journal of Medicine. It concluded that LDL cholesterol levels of 62 were even better than levels of 95 at preventing death, heart attacks, and other cardiovascular-related problems in people with heart disease.

Where Does Cholesterol Come From

Foods That Lower Cholesterol Naturally

The liver is responsible for managing the levels of LDL in the body. It manufactures and secretes LDL into the bloodstream. There are receptors on liver cells that can “monitor” and try to adjust the LDL levels. However, if there are fewer liver cells or if they do not function effectively, the LDL level may rise.

Diet and genetics both play a factor in a person’s cholesterol levels. There may be a genetic predisposition for familial hypercholesterolemia where the number of liver receptor cells is low and LDL levels rise causing the potential for atherosclerotic heart disease at a younger age.

In the diet, cholesterol comes from saturated fats that are found in meats, eggs, and dairy products. Excess intake can cause LDL levels in the blood to rise. Some vegetable oils made from coconut, palm, and cocoa are also high in saturated fats.

> 190High

The goal is to have patients modify lifestyle and diet to maintain cholesterol levels within the normal range. It is important to remember that HDL may protect a patient from heart disease and it may be a treatment goal to raise a too low level of HDL.

Recommended Reading: How Much Cholesterol In Pork Chops

How To Reduce Cholesterol Naturally Home Remedies

A lipid Profile Medical test done after taking your blood identifies your total, LDL, and HDL cholesterol along with triglycerides The CDC defines the following blood cholesterol levels as healthy.

Only include polyunsaturated fat in your meals. It lowers blood cholesterol. This kind is only found in certain vegetable oils, such as corn oil, soy oil, wheat germ oil, and flaxseed oil. Only buy cold-pressed oilnever, never hydrogenated oil . Never put cottonseed oil into your body.

The very best oils for your health are wheat germ oil and flaxseed oil. Prepare your meals without oil, fat, or grease. Then add a spoonful or two of wheat germ oil or flaxseed oil to the food after it has been dished onto your plate. In this way, you can carefully measure how much you get, and you ensure that the oil was not cooked.

From 160 to 189 mg/dLHigh

Vldl Cholesterol How To Lower This Bad Cholesterol

VLDL cholesterol is a type of bad cholesterol that makes up part of your total blood cholesterol profile. VLDL is an abbreviation that stands for very low density lipoprotein and when your blood shows elevated levels of VLDL cholesterol you may be at greater risk of coronary heart disease.

Lipoproteins are substances in your body that help transport types of fat such as triglycerides and cholesterol throughout your body. Lipoproteins use the blood as their transportation waterway.

If you have ever mixed oil and water together you noticed that the two substances do not mix.

The same can be said for fat and blood. Because your blood is mostly water, fats will not mix with blood and need to be attached to a protein for transportation. This fat and protein combination is called a lipoprotein.

Recommended Reading: Do Egg Beaters Have Cholesterol

Limit Your Sugar Intake

Added sugar is a big part of many peoples diets.

While the American Heart Association recommends consuming no more than 10% of your daily calories in added sugar per day, one study found that the average American eats about 14-17% daily .

Added sugar is commonly found in sweets, soft drinks, and fruit juice.

Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.

One 15-year study showed that those who consumed at least 25% of calories from sugar were twice as likely to die from heart disease as those who consumed less than 10% of calories from sugar .

Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .

Luckily, several studies have shown that diets low in carbs can lead to a decrease in blood triglyceride levels .

Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .

Summary

Minimizing added sugar in your diet from soda, juice, and sweets can reduce blood triglyceride levels.

Increase Your Intake Of Unsaturated Fats

How to Reduce cholesterol naturally – Tamil Health Tips

Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when they are replacing carbohydrates in your diet .

Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia.

One older study analyzed what 452 adults in a specific population of indigenous people in Alaska had eaten over the past 24 hours, focusing on several types of saturated and polyunsaturated fats.

Researchers found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .

Another review of 27 studies reported that olive oil could significantly decrease levels of triglycerides, total cholesterol, and LDL cholesterol compared with other types of plant oil .

To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .

Summary

Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when they are consumed in place of other fats.

Recommended Reading: Why Does Shrimp Have High Cholesterol

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