Myth: I Dont Need Statins Or Other Medicines For My Cholesterol I Can Manage My Cholesterol With Diet And Exercise
Fact: Although many people can achieve good cholesterol levels by making healthy food choices and getting enough physical activity, some people may also need medicines called statins to lower their cholesterol levels. Guidelinesexternal icon also suggest that other medicines in addition to statins may be needed to help control cholesterol.2
People who may need statins or other medicines to manage cholesterol levels include the following:
- People with familial hypercholesterolemia or people with very high levels of bad cholesterol. FH is a genetic condition that causes very high LDL cholesterol levels beginning at a young age. If left untreated, cholesterol levels will continue to get worse. This greatly raises the risk for heart disease, heart attack, and stroke at a young age.
- People with cardiovascular disease . People with CVD may already have narrowed arteries because of too much plaque. Medicines that lower cholesterol may help reduce the risk for heart attack or stroke.
- People with diabetes.Type 2 diabetes lowers HDL or good cholesterol levels and raises bad cholesterol levels. This combination raises your risk of heart disease and stroke.
Other groups of people may also need medicines to manage their cholesterol, including people who have a high risk for CVD. Always talk to your health care provider about the best ways to manage your cholesterol.
Myth : High Blood Pressure And High Cholesterol Run In My Family So Im Going To Have It No Matter What
Truth: Its true that some people are more likely to have high blood pressure or high cholesterol due to their family history. But even if you have genetic risk factors, it doesnt mean you dont have any control over them. The vast majority of blood pressure and cholesterol issues stem from lifestyle choices, such as a poor diet and little to no exercise.
You can prevent or reduce high blood pressure and cholesterol by choosing the right foods such as those high in omega-3 fatty acids and dietary fiber and low in fat, sugar and salt. Since regular exercise and maintaining a healthy body weight also play a big role, aim for at least 30 minutes of daily activity, five times a week or more. Also, give up smoking and limit alcohol.
Is Salt Healthy Or Unhealthy
Salt is essential for your body to function correctly, and its essential for good health.
However, eating too much or too little salt can be harmful and unhealthy. As with most other nutrients and foods, eating a balanced diet is key.
Many healthy, nutrient-rich foods naturally contain little to no salt, including fruits, vegetables, grains, and raw nuts, legumes, and seeds. Following a healthy eating pattern that includes whole foods like these can reduce your risk of salt-associated disease.
For example, the Dietary Approaches to Stop Hypertension diet and the Mediterranean diet can help reduce high blood pressure. Theyre high in vegetables, whole grains, fruits, low fat dairy, and lean protein, but low in sugar, unhealthy fats, and red meat .
If your healthcare professional has advised you to eat less salt, learning more about these two diet types may be worth your while.
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Which Fish To Choose
People can choose leaner fish such as bass or cod, or fatty fish high in beneficial omega-3 fatty acids such as salmon, mackerel, and herring.
Another consideration when choosing which fish to eat is mercury levels, as these may be higher in some fish and seafood than others.
Some of the best choices of low-mercury fish highlighted by the
- Saturated fat: 1.65 g
- Cholesterol: 70 mg
To keep saturated fats to a minimum, try grilling or broiling trout or poaching it in a pan with aromatic vegetables and stock. Or, try using trout in salads, fish pies, or en papillote with fresh herbs.
Which Nuts Are Bad For Cholesterol
Which Nuts are Bad for Cholesterol : Elevated cholesterol is a key contributor to heart disease, which causes people to die three times more than breast cancer and twice as many as lung cancer. But whats important is that lowering blood cholesterol is the biggest benefit a person can do to reduce their risk.
Given the dangers of cholesterol, reading this helps you to know the proper nutrition. So join us in answering this question Which nuts are bad for cholesterol?
Cholesterol is a soft, waxy substance, a type of fat found in the blood and all tissues of the body. Cholesterol is involved in the building of cell membranes, some hormones, and so it is essential for the health of the body.
The results of a study show that consuming as many nuts as possible reduces the amount of cholesterol and other fats that can be harmful to the heart in the blood.
Researchers say consuming two and three-tenths of an ounce of nuts a day can raise your bodys total cholesterol level by five and one-tenth of a percent, and LDL bad cholesterol by seven. And reduce four-tenths of a percent.
According to researchers at the Loma Linda University School of Public Health in California, using this amount of nuts per day will also increase the HDL to good cholesterol ratio by eight and three-tenths of a percent it also causes the level of triglyceride to decrease by 10% to 10% among people with high levels of this fat.
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Baked Goods And Sweets
Cookies, cakes and doughnuts usually contain butter or shortening, making them high in saturated fat and cholesterol.
They also tend to be full of sugar, which can lead to high levels of blood triglycerides, an unhealthy blood fat that can be a risk factor for coronary heart disease.
Instead, make your desserts at home, choosing recipes that dont need shortening or lots of butter. This also allows you to modify recipes and cut down the amount of sugar used, to half or three-quarters the recommended amount. You can also enjoy baked fruit as a dessert, or substitute applesauce for eggs or butter in your baking.
Myth: I Cant Do Anything To Change My Cholesterol Levels
Fact: You can do many things to improve your cholesterol levels and keep them in a healthy range!
- Get tested at least every 5 years .1,2 Learn more about cholesterol screenings.
- Make healthy food choices. Limit foods high in saturated fats. Choose foods naturally high in fiber and unsaturated fats. Learn more about healthy diets and nutrition at CDCs nutrition, physical activity, and obesity website.
- Be active every day. The Physical Activity Guidelines for Americans recommends that adults get 150 to 300 minutes of moderate physical activity each week. Learn more about physical activity basics and tips.
- Dont smoke or use tobacco products. Smoking damages your blood vessels, speeds up the hardening of the arteries, and greatly increases your risk for heart disease. If you dont smoke, dont start. If you do smoke, quitting will lower your risk for heart disease. Learn more about tobacco use and ways to quit at CDCs smoking and tobacco use website.
- Talk with your health care provider about ways to manage your cholesterol if any medicines are given to you to manage your cholesterol, take them as they are prescribed. Learn more about medicines to lower cholesterol.
- Know your family history. If your parents or other immediate family members have high cholesterol, you probably should be tested more often. You could have a condition called familial hypercholesterolemia .
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The Best Oatmeal Combination For High Cholesterol Is Cinnamon + Walnuts + Blueberries
This winning combination can be made with any cut of oatmeal because the grain itself contains beta-glucan fibers, which help manage healthy cholesterol levels by binding to LDL cholesterol and removing it before it’s absorbed by the body, according to Manaker. “While many people believe that steel cut is the only way to go, the truth is that all oats contain this important fiber.”6254a4d1642c605c54bf1cab17d50f1e
Is Salt Really So Bad
Experts disagree about its role in high blood pressure
Sept. 25, 2003 If you have high blood pressure, youve probably been told to reduce the salt in your diet, but new findings are challenging the idea that sodium is a major culprit in promoting high blood pressure.
Researchers who have argued against the salt-blood pressure link for almost two decades presented new data Thursday suggesting that high blood pressure is much more closely linked to a diet low in minerals such as calcium, potassium, and magnesium than sodium intake. The data were presented at the American Heart Associations 57th annual high blood pressure research conference in Washington, D.C.
But dont toast the news with a round of salt-rimmed margaritas just yet. An AHA spokesman tells WebMD that the findings are based on shaky science that is much less convincing than another large study published two years ago, which found a strong link between salt and high blood pressure.
The best trials we have had clearly indicate that sodium intake does impact blood pressure, says Daniel Jones, MD, who is dean of the school of medicine at the University of Mississippi Medical Center.
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Reduced Salt Intake May Lower Blood Pressure
High blood pressure can cause extra strain on the heart and is one of the risk factors for heart disease.
Several large studies have shown that a low-salt diet may help lower blood pressure, especially in those with high blood pressure.
One review with 3,230 participants found that a moderate reduction in salt intake produced a modest decrease in blood pressure, causing an average decrease of 4.18 mmHg for systolic blood pressure and 2.06 mmHg for diastolic blood pressure.
Though it reduced blood pressure in those with both high and normal blood pressure, this effect was greater for those with high blood pressure.
In fact, for those with normal blood pressure, salt reduction only decreased systolic blood pressure by 2.42 mmHg and diastolic blood pressure by 1.00 mmHg .
Another large study had similar findings, noting that reduced salt intake led to a decrease in blood pressure, especially in those with high blood pressure .
Keep in mind that certain individuals may be more sensitive to salts effects on blood pressure .
Those who are salt-sensitive are more likely to see a decrease in blood pressure with a low-salt diet, while those with normal blood pressure may not see much of an impact.
However, as discussed below, it is unclear how beneficial this reduction in blood pressure may be, as low salt intake has not been associated with a decreased risk of heart disease or death.
Sodium Doesn’t Affect Everyone Equally But There’s Good Reason To Stick To Moderate Amounts In Your Diet
On average, Americans eat too much salt more than a teaspoon and a half a day. Most often it doesn’t come out of a shaker, but is hidden in the foods you eat. But is it really bad for your heart to eat too much, or is that just a concern for people with certain risk factors? There’s been some debate on this topic, even among members of the scientific community. We asked Nancy Cook, a professor of medicine at Harvard Medical School, for her thoughts on salt or more precisely, sodium, a mineral that makes up 40% of salt and how it affects your health and your heart.
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Worst Foods For High Cholesterol
If you were told that you have high cholesterol, know that you are not alonenearly 1 in 3 adults in the US suffer from this condition. Although common, elevated cholesterol levels over time can put your body at risk for some major outcomes, like heart disease and stroke.
The saying “you are what you eat” can be applied to the case of raising or lowering cholesterol levels. While is true that genetics play a large role in your cholesterol levels, dietary and lifestyle choices can have a large impact as well.
So, how do you know which foods are on the naughty list and which get the green-light when it comes to managing cholesterol? “People with high cholesterol should aim to limit or avoid excessive amounts of refined carbohydrates, vegetable oils, and saturated fats,” explains Lexi Endicott, RD, LD, a Texas-based registered dietitian. She explains that all of these nutrients increase the risk of further increasing cholesterol, and adds that they also may “bump out the more nutritious options, such as fiber-containing complex carbohydrates and healthy fats/oils with monounsaturated and omega-3 fatty acids.”
No food is off-limits every single day of the year, and an occasional cheeseburger or doughnut won’t make or break your health. But in general, these are 15 foods that should only be making their appearances on your plate in moderation, if at all. Read on, and for more on keeping your health in check, don’t miss 17 Foods That Lower Cholesterol.
Is Salt Actually Bad For You
Salt is a naturally occurring compound that is commonly used to season food.
In addition to increasing flavor, it is used as a food preservative and can help stop the growth of bacteria .
Yet over the past few decades, it has gained a bad reputation and has been linked to conditions like high blood pressure, heart disease and even stomach cancer.
In fact, the most recent Dietary Guidelines for Americans recommend limiting sodium intake to below 2,300 mg daily .
Keep in mind that salt is only about 40% sodium, so this amount is equal to about 1 teaspoon .
However, some evidence shows that salt may affect individuals differently and may not have as much of an impact on heart disease as once believed.
This article will take a deeper look at the research to determine whether or not salt is actually bad for you.
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How To Choose Heart
Who doesnt want to sample everything in sight at a holiday party? Staying away from the partyfood can be tough on everyone. However, if youre working on lowering or maintaining yourcholesterol levels, making thoughtful choices is crucial.
Avoiding saturated fats and trans fats as they raise your LDL-C cholesterol. Trans fats are particularly unhealthy because they also reduce HDL-C cholesterol.
If youre hosting a party, try offering grilled or roasted foods. They are tastier, in my opinion,than fried foods and a lot healthier!
While cholesterol is vital for many processes in the body, too much cholesterol can build up in your arteries, which may lead to a heart attack or stroke. Cholesterol is made by your liver, but it also comes from the foods you eat, which is why its important to make smart food choices to help manage your cholesterol levels. The great news is that my hummus recipe below is perfect for holiday gatherings and to keep in your fridge at all times!
Liver Eggs And Muffins Can Be Part Of A Heart Healthy Diet If You Know What To Watch Out For
You don’t have to be a nutritionist to know that you shouldn’t eat fries and fried chicken on a regular basis. They’re loaded with sodium and saturated fat and a diet high in saturated fat and trans fat can raise blood cholesterol levels, putting you at risk for heart disease, according to the American Heart Association .
Many foods that come from animals like meat and fat-containing dairy products contain saturated fat, while baked goods and fast food pack in trans fat, too. Because LDL cholesterol levels in particular can be too high on a high-saturated-fat diet, the AHA recommends that saturated fat make up no more than 5 to 6 percent of your total calories. On a diet of 2,000 calories a day, no more than 120 should come from saturated fat. Thats 11 to 13 grams of saturated fat per day at most.
Its worth noting that the thinking has changed about what increases cholesterol in the body. For example, previous dietary guidelines recommended consuming no more than 300 milligrams of dietary cholesterol per day. But in 2015, those guidelines changed, and there is now no specific recommendation limiting the amount of cholesterol that should be consumed through food. Thats because research has shown dietary cholesterol itself isnt harmful and actually doesnt contribute to increased levels of cholesterol in the body. Rather, the real culprits are saturated fat, trans fat, and added sugars.
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Opt For Skinless Chicken
Although chicken is usually considered to be a good low-fat meat choice, how you cook it and serve it makes all the difference. For example, one chicken leg with the skin still on has more fat and saturated fat than a hamburger. Remember that removing the skin will help reduce the overall fat content, King says. Indulge in a fried chicken leg once in a while and stick to the grilled or baked chicken.
If you leave the skin on poultry or bread and deep-fry it, you turn it into an unhealthy, cholesterol-spiking food. Also, remember that dark poultry meat has more fat than white meat. When making chicken choices, opt for skinless and skip the dark meat.
Myth : I Already Have High Blood Pressure Or High Cholesterol So Its Too Late To Fix Anything
Truth: Its never too late to treat these conditions. Your body is always healing and trying to fix itself, but we have to first stop the harm. You can absolutely see results if you work with your doctor on a comprehensive plan for managing your blood pressure and cholesterol whether that means making lifestyle changes or starting a medication to get things under control. Make sure you attend your follow up appointments, and if youre monitoring your blood pressure at home, bring those records to show your doctor how the plan is working. Even if your readings get lower, that doesnt mean to stop taking your medication or to go back to your previous unhealthy habits. High blood pressure and high cholesterol can be lifelong conditions, but luckily, theyre manageable ones!
Just as its never too late to take action, its also never too early! The time is now to dispel the myths around blood pressure and cholesterol, get tested for your numbers and talk to your doctor about your risk factors and how to control them. The truth is that you have the power to make a heartfelt difference in your current and future health.
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