Is Reducing Elevated Ldl Cholesterol The Right Way To Prevent Or Reverse Heart Disease
The medical community has found no evidence that eating cholesterol is bad for heart health. They have removed it from the guidelines.
Most of the supplements mentioned above are used because they can adsorb the excess cholesterol from the intestine and send it to the liver for removal from the body. Has it served any purpose?
Next, the medical community said that it is saturated fats and trans fats that causes heart disease. This is also a myth. There is no experimental evidence that saturated fats increases LDL levels.
Scientific research conducted in 1990s has shown that LDL cholesterol does not form arterial plaque. The major component found in clogged arteries is Lipoprotein, a molecule which is made of LDL cholesterol and is highly atherogenic. These studies have changed the thinking entirely on the root cause of heart disease. Lp plays a great role in heart disease. Thus it becomes important that we should try to have normal lipoprotein levels and that high levels of lipoprotein is a high risk factor for heart disease.
What Diet Is Best For Lowering Cholesterol
Studies have found that plant-based diets lower cholesterol levels more effectively than other diets. In 2017, researchers reviewed 49 studies that compared plant-based diets with omnivorous diets to test their effects on cholesterol. Plant-based diets lowered total cholesterol, LDL, and HDL levels when compared to omnivorous diets. Low-fat, plant-based regimens typically reduce LDL levels by about 15 to 30 percent.
Some recommendations for lowering cholesterol still include consuming chicken and fish. However, a number of studies have shown that heart disease patients who continue to eat these foods still tend to get worse over time. Those who adopt a low-fat, plant-based diet, get daily exercise, avoid tobacco, and manage stress have the best chance of reversing heart disease.
Limit Bad Fats And Cholesterol
Research shows that there isn’t really a link between how much fat you eat and your risk of disease. The biggest influence on your risk is the type of fat you eat. Two unhealthy fats, including saturated and trans fats, increase the amount of cholesterol in your blood cholesterol and increase your risk of developing heart disease. However, two very different types of fat monounsaturated and polyunsaturated fats do just the opposite. In fact, research shows that cutting back on saturated fat and replacing it with mono and polyunsaturated fats can help lower the level of LDL cholesterol in your blood.
You May Like: How Much Cholesterol In Pork Chops
Take A Garlic Supplement
Theres to suggest that taking garlic supplements can moderately reduce LDL cholesterol.
As early as 2000 , research suggested that garlic may help to reduce your bodys absorption of cholesterol and lower triglycerides in your blood. But more research is needed to definitively understand how garlic is linked to lower cholesterol levels.
You can find garlic supplements at any health food store or simply start using more raw garlic in your cooking at home.
Lowering Your Total And Ldl Cholesterol Levels
Here are some things you can do:
Lose weight if you are overweight.
Exercise regularly. For example, walk or ride a bicycle for 30 minutes at least three times a week.
Eat fewer high-fat foods, like butter, cheese, meat, and some vegetable fats . Foods that are high in saturated fat should be less than 7 percent of your total daily calories.
Eat more high-fiber foods, like vegetables, fruits, grains, and whole-grain breads, cereals, and pasta.
Your doctor can help you plan a heart-healthy diet. If exercising and changing your diet do not help enough, you might need to take a medicine to lower your cholesterol level.
Don’t Miss: How Much Cholesterol Is In Shrimp
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.
What Are The Types Of Cholesterol
Cholesterol in the blood doesn’t move through the body on its own. It combines with proteins to travel through the bloodstream. Cholesterol and protein traveling together are called lipoproteins .
Low-density lipoprotein and high-density lipoprotein are the lipoproteines that most of us have heard about.
Low-density lipoproteins, or “bad cholesterol,” can build up on the walls of the arteries. Cholesterol and other substances in the blood form plaque . Plaque buildup can make blood vessels become stiffer, narrower, or blocked. Plaque makes it easier for blood clots to form. A blood clot can block a narrowed artery and cause a heart attack or stroke.
Atherosclerosis , or hardening of the arteries, also leads to decreased blood flow to vital organs, including the brain, intestines, and kidneys.
High-density lipoproteins, or “good cholesterol,” carry cholesterol away from the arteries and back to the liver. In the liver, cholesterol is broken down and removed from the body.
High levels of LDL and low levels of HDL increase a person’s risk of heart disease.
Also Check: Mussels Cholesterol Good Or Bad
Choosing The Right Supplement Is Very Important
If we want to change our cardiovascular health in a profound way, we have to look at it from an all-encompassing point of viewwe have to look at the root cause of elevated cholesterol and different ways to reduce elevated LDL cholesterol or lp cholesterol.
Targeting reducing elevated lp cholesterol will give you good results. Dietary supplements containing vitamin c, lysine & proline are highly effective in reducing elevated LDL cholesterol as well as lowering lipoprotein.
Consider omega-3 fish oils, artichoke extract, and green tea extract and niacin ER. Niacin ER not only lowers LDL but it also lowers lp. However it cannot remove arterial plaque.
Everyones body is different, and it may take a little bit of time to determine what cholesterol-reducing methods work best for you. Whatever program you decide on, stick with it and youll be on the right path to a healthier you!
Understanding The Highs And Lows Of Cholesterol
You know that too much is dangerous. But what is cholesterol, anyway? Where does it come from? And is it all bad?
Cholesterol is a waxy substance that is found in every cell in the body. Its either made by the body or absorbed from food. Your body needs cholesterol to make important steroid hormones such as estrogen, progesterone and vitamin D. Its also used to make bile acids in the liver these absorb fat during digestion.
So some cholesterol is necessary but bad cholesterol is something you can do without. Excess bad cholesterol in the bloodstream can deposit into the bodys arteries. These deposits are called plaques and result in atherosclerosis, or hardening of the arteries. This is the major cause of heart attacks, strokes and other vascular problems.
Your total cholesterol level is a measure of the total amount of cholesterol circulating in your bloodstream, which includes several components:
- LDL cholesterol: LDL stands for low-density lipoprotein. This is known as the bad cholesterol, which directly contributes to plaque buildup in the arteries. Very low density lipoprotein, or VLDL cholesterol, is another type, which is a precursor to LDL.
- Total cholesterol is VLDL cholesterol plus LDL cholesterol plus HDL cholesterol.
- HDL cholesterol: HDL stands for high-density lipoprotein. Experts think at optimal levels it might help the body get rid of LDL cholesterol.
And guess what? This buildup can start as early as your 20s.
Don’t Miss: Does Shrimp Have Good Cholesterol
How To Reduce Vldl Cholesterol And Triglycerides
How to reduce vldl cholesterol and triglycerides. At the point when you were first determined to have elevated cholesterol, your PCP might have conversed with you about work out. Other than working on your eating regimen, practicing is one of the best way of life transforms you can make to assist with cutting your numbers down normally.
Your originally thought might have been, I disdain running. Or perhaps you like running, yet youve been sidelined recently on account of a physical issue. Or on the other hand possibly you wouldnt fret running, yet you disdain the treadmill.
Running isnt the best way to turn your wellbeing around. Theres no question that its a viable high-impact work out, however a few other great decisions are accessible that can assist with checking the negative influences elevated cholesterol has on your wellbeing.
Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.
Recommended Reading: Does Feta Cheese Affect Cholesterol
Taking Time To Stay Active
If a person is not at a moderate weight or has obesity, they may have an increased risk of high LDL cholesterol. If a person is not very active and has a high body mass index , they may need to increase their activity levels.
Adults should aim to complete 150 minutes of physical activity a week. A weekly routine may include 30 minutes of exercise over 5 days. A person could try cardio, for example, such as brisk walking or running. Muscle-strengthening activities such as hill walking or resistance weight training may also help with maintaining moderate weight levels.
What Is Soluble Fiber
Soluble fiber provides the greatest heart-health benefits. It helps lower total and LDL cholesterol levels by binding to bile in the gut and removing it with the body’s waste. Bile is made up of cholesterol. Good sources of soluble fiber include:
- Oats and oat bran.
- Apples, bananas, pears and citrus fruits.
- Brussel sprouts, broccoli, cabbage, sweet potatoes, squash.
You May Like: Can Dehydration Skew A Cholesterol Test
Dont Confuse Total Cholesterol With Ldl
Some doctors still focus on total cholesterol as an important number. However, since total cholesterol is made up of LDL and HDL cholesterol, we dont know if increased total cholesterol is due to an increase in LDL, HDL, or both.
In addition to the possible effect of increasing LDL, low-carb diets are also well known for consistently raising HDL, which will in turn increase total cholesterol.2 However, elevated HDL is not a concern when it comes to cardiovascular risk. Therefore, before reacting to a higher total cholesterol level, make sure you know your breakdown between LDL and HDL.
How I Lowered My Cholesterol 44 Points Without Medication
NOTE: This post was written in 2013 but has been revised and updated several times since.
6 months ago I opened the letter from my clinic and saw the results of my blood test. My cholesterol was 243. Thats high. Medication is often recommended for a cholesterol level above 240. So now I knew I had to do something.
I had just been in for a routine physical exam. I knew my cholesterol could be a little high. 2 years ago it was 203 which is borderline high.
With my level now at 243 my doctor recommended I try to lower my cholesterol naturally with diet and exercise. Then, after trying that, if my cholesterol was still high I would be advised to go on cholesterol lowering medication. I did not want that. So I started researching about how to lower my cholesterol without medication.
Lowering My Cholesterol Getting StartedThe most common advice is to eat less fatty foods and less junk food. Eat more fruits and vegetables. And of course get more exercise.
Most people already know these things. But there were a few new things I learned.
I had no idea that sugar could cause heart disease. I thought it was just fatty foods and lack of exercise. More about this in a minute.
I hadnt really thought about processed food being bad. The more I learned the more I discovered it to be true.
White bread should be avoided. Im even getting to the point of avoiding wheat bread because there is apparently evidence that wheat is bad for you.
Recommended Reading: Why Does Shrimp Have So Much Cholesterol
Focus On Monounsaturated Fats
As opposed to saturated fats, unsaturated fats have at least one double chemical bond that changes the way they are used in the body. Monounsaturated fats have only one double bond.
Although some recommend a low-fat diet for weight loss, a study of 10 men found a 6-week, low-fat diet reduced levels of harmful LDL, but also reduced beneficial HDL .
In contrast, a diet high in monounsaturated fats reduced harmful LDL, but also protected higher levels of healthy HDL.
A study of 24 adults with high blood cholesterol came to the same conclusion, where eating a diet high in monounsaturated fat increased beneficial HDL by 12%, compared to a diet low in saturated fat .
Monounsaturated fats may also reduce the oxidation of lipoproteins, which contributes to clogged arteries. A study of 26 people found that replacing polyunsaturated fats with monounsaturated fats in the diet reduced the oxidation of fats and cholesterol (
Monounsaturated fats like those in olive oil, canola oil, tree nuts and avocados reduce the bad LDL, increase the good HDL and reduce the oxidation that contributes to clogged arteries.
What Is Insoluble Fiber
Insoluble fiber is generally referred to as “roughage.” Insoluble fiber promotes regularity, adds bulk and softness to stools, helps with weight regulation and helps prevent many gastrointestinal disorders. Good sources on insoluble fiber include:
- Wheat bran and whole wheat or grain bread/bread products, pasta, cereal and crackers.
Read Also: Are Pork Chops High In Cholesterol
How To Lower Ldl Cholesterol On A Low
Discuss any changes in your labs, medications, and relevant lifestyle changes with your doctor. Full disclaimer
Whether or not cholesterol is the most important risk factor for heart disease in people who eat a low-carb diet and whether or not lowering it is important remains to be proven.1 However, contemporary medical consensus is that elevated LDL increases cardiovascular risk. We recognize the difficult situation many people face if they have seen significant benefits from a low-carb lifestyle yet experience a rise in LDL.
It may be hard to imagine abandoning a way of eating that has helped you lose weight, improve blood sugar and insulin resistance, normalize blood pressure, decrease hunger, or provide other benefits. Fortunately, there are ways to lower your LDL without losing the many positive effects of a low-carb lifestyle.
Are You Serious About Reducing Cholesterol
If making healthy changes on your own has been a challenge, it may be time to bring in the professionals! Our team of physicians, nutritionists, exercise experts, psychologists, and chefs – specialize in helping people just like you reduce medication and take contol of their health. A vacation at Pritikin will change your life!
Also Check: Cholesterol In Pork Chops
Eat Lots Of Soluble Fiber
Upping your daily intake of soluble fiber can decrease low-density lipoprotein cholesterol.
Taking psyllium supplements and eating oatmeal for breakfast are easy ways to increase the amount of soluble fiber you consume every day. You can also load up on fruits and veggies to get that fiber intake even higher.
Curb Cholesterol Not Flavor
Itâs no secret that certain foods can help you lower your LDL cholesterol, which causes a buildup of plaque in the arteries that leads to heart disease, heart attacks, and stroke. But what may surprise you is that many of these foods are delicious and easy to incorporate into your everyday meals without sacrificing flavor or fun.
Don’t Miss: Does Tuna Have Good Or Bad Cholesterol
What Is The Difference Between Hdl And Ldl Cholesterol
Cholesterol doesnt dissolve in blood. To be transported in the bloodstream, cholesterol is packed into two types of carriers: low-density lipoproteins or high-density lipoproteins . LDL cholesterol, which is sometimes known as bad cholesterol, is necessary in limited quantities , but high LDL cholesterol levels can dramatically increase your risk of a heart attack. Thats because LDL particles can contribute to atherosclerosisor clogged arteries. HDL cholesterolsometimes called good cholesterolhelps clear LDL cholesterol from the arteries.
When doctors measure cholesterol levels, they first look at total cholesterol as a quick way to assess a persons risk. For a more exact guide, they divide the total level by the HDL level. Heart attack risk is minimized by having a lower total cholesterol and a higher proportion of HDL cholesterol. The ratio of total cholesterol to HDL should be less than 4 to 1.
Unfortunately, the average American man has a ratio of 5 to 1. Vegetarians, on the other hand, average about 3 to 1. Smoking and obesity lower HDL vigorous exercise and foods rich in vitamin C may increase it.