Tactics To Reduce Cholesterol Quickly
For most of us, theres really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.
Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.
Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.
Thats what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1
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Benefits Of Eating Seafood
Now that we know high dietary cholesterol wont cause you heart attacks, lets talk about the benefits and risks of eating seafood.
There was a study published back in 2017 that found that oily fish increased the HDL cholesterol levels in blood. This is the good cholesterol.
But wait, theres more. Before you go binging on oily fish, make sure you finish reading the entire article to know about all the risks for consuming a lot of seafood.
Seafood is also known to be a great source of protein and nutrients. So much so, we wrote an entire article about it. Check it out here.
And not just protein, it is also known to contain a healthy amount of omega-3 fatty acids which are also known to decrease the risks of heart disease.
This makes the case for why you should eat seafood at least 2-3 times each week. But then theres the mercury problem.
The higher your consumption of seafood is, the more mercury you will be consuming. So it depends whether the benefits of consuming seafood outweighs the risks for you.
And not just that, you should also take into account if you have any other healthier alternative where you arent taking as much risk.
We will however list the low mercury seafood options that you have available. And also the high mercury option that you should avoid.
Foods High In Cholesterol
One day, foods high in cholesterol are dietary culprits the next day, theyre superfoods.
Lets break down the reason behind the confusion. First of all, cholesterol is a waxy type of fat that is produced in your body and found in food.
The majority of the cholesterol in your body is produced by your liver, and it makes enough, so you dont have to get cholesterol from food. Cholesterol keeps cell membranes strong and helps your body make hormones, vitamin D and bile acids, according to a July 2019 study in Nutrients.
Cholesterol is carried through the blood by lipid carriers called lipoproteins. The main lipoproteins are high-density lipoprotein and low-density lipoprotein .
On the other hand, LDL is referred to as bad cholesterol because high levels can cause atherosclerosis, or plaque buildup in your arteries. This can contribute to a heart attack or stroke, per the Centers for Disease Control .
There are no foods high in HDL cholesterol or LDL, but certain foods can raise or lower your HDL, LDL or total cholesterol levels. And some of these foods dont even contain cholesterol.
Below, youll find two lists of foods high in cholesterol: foods to include in your diet and foods you might want to cut out. Note that the FDAs Daily Value percentages are based on eating 300 milligrams of cholesterol per day.
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Ecosystem Services And Reef
Shellfish of various kinds contribute to the formation of reefs, such as when millions of oysters or mussels aggregate together. Reefs provide habitat for numerous other species, bury carbon, contributing to climate change mitigation, and defend the shore against erosion, floods and waves. Conversely, when they are destroyed or exploited, carbon can be released into the atmosphere, simultaneously increasing the likelihood of severe weather while removing the natural defence against its consequences. In addition, some shellfish are known for filtering water, removing suspended particles and contaminants, which contributes to both quality and clarity. These benefits cascade to other species that are helpful to humankind such as seagrasses.
Keep Track Of Cholesterol With Everlywell
Paying attention to the foods you eat is an important step in managing cholesterol. Equally important, however, is knowing how to measure progress.
When you need a convenient way to learn about and monitor cholesterol levels, look to the Everlywell Cholesterol & Lipids Test. Along with total cholesterol, this at-Home test kit measures LDL cholesterol, HDL cholesterol, and triglycerides, giving you the freedom to know where you stand.
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The True Facts About Shellfish And High Cholesterol
Are Shrimp, Prawns and Shellfish High in Cholesterol?
Prawn and shrimp are technically different species. In common usage, the terms are often used interchangeably, although they can also be used to categorize size shrimp smaller, prawns bigger.
Shrimp makes up a full 25% of the entire seafood consumption in the United States. Prawns and shrimp are also considered delicious seafood items in other countries. Worldwide, shrimp is the most frequently traded seafood, and along with prawns and other types of seafood, delivers a healthy form of protein that is also low in calories.
From a culinary and dietary perspective, and for the purposes of this article, any differences are small enough to be irrelevant. From here on, shrimp also means prawns.
How You Prepare Shellfish Matters
Although moderate amounts of shellfish may not have a large impact on cholesterol, how it is cooked and served could add more cholesterol, saturated fats, or trans fats than youâre aiming to consume.
In general, when seeking to lower cholesterol, itâs best to avoid:
- Shellfish dipped in butter
- Fried or breaded shellfish
- Shellfish prepared with cheesy, creamy, or oily sauces
Keep in mind, however, that not all recipes are the same. Itâs recommended to review the nutritional content of shellfish recipes to understand what other ingredients might affect cholesterol.
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Maintaining Healthy Cholesterol Levels
The Centers for Disease Control and Prevention recommends that adults have their blood cholesterol levels checked every four to six years. More frequent testing may be recommended if you have a family history of heart disease, are overweight or have type 2 diabetes.
Healthy blood cholesterol levels according to the CDC are:
Total cholesterol of less than 200 mg/dL
LDL cholesterol of less than 100 mg/dL
HDL cholesterol levels greater than 40
There are many lifestyle changes you can make to prevent high cholesterol. Obesity raises LDL cholesterol levels in the body. A doctor can help you determine a healthy weight and develop a diet and fitness plan to reach your goals. Smoking and drinking too much alcohol can also increase the risk of developing high cholesterol.
Men tend to have higher cholesterol levels than women and a womans chances for developing high cholesterol increases when she is over the age of 55. Other risk factors for high cholesterol, according to the CDC include:
- Type 2 diabetes
- Familial hypercholesterolemia, a rare medical condition
- Family history of high cholesterol
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How To Maintain Healthy Cholesterol Levels
It is important to make sure that your cholesterol is at healthy levels. But you cant know that without having it checked. The CDC recommends that you get your levels checked every 4 to 6 years.
But, if you are at risk for type 2 diabetes, or if you already have diabetes then you should be getting your cholesterol levels checked more often. Same thing applies if your family has a history of heart disease, or if you are overweight.
All of those factors increase the risk of you having higher bad cholesterol levels in your body. And the more often you are getting it checked, the most up to date you will be about what is going on in your body.
So what is a healthy cholesterol level?
According to the CDC, these are healthy blood cholesterol levels:
- LDL cholesterol: less than 100 mg/dL
- HDL cholesterol: greater than 40 mg/dL
- Total cholesterol: less than 200 mg/dL
If you have a high cholesterol or if you want to avoid ever getting a high cholesterol level in your body, then there will be some lifestyle changes that you will have to make. Most of these will be dietary changes but these changes will not be something that you follow for a short time.
It will be something that will stick with your for the rest of your life.
They will be able to customize the changes for your life goals and your body type. All the advice that you find online is generalized.
I hope this article helped you.
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Can I Eat Shrimp If I Have High Cholesterol
Shrimps are high in cholesterol. A 3.5 oz serving of shrimps contains about 189 mg of cholesterol which is why alarm bells ring when considering them on a strict diet. But, theyre rich in Vitamin B, selenium, zinc, and protein. And, a 3.5 oz serving of shrimp only contains up to 1.5 grams of fat, mostly unsaturated which is good for raising HDL levels.
Studies are showing that eating shrimp in moderation and not fried, isnt likely to increase cholesterol levels dangerously. Some dietary agencies have even listed shrimp as a healthy food that poses very little risk for cardiovascular diseases. And, by increasing your HDL levels, youre also dropping the risk of other inflammatory conditions in your body.
Risks And Benefits Of Seafood
Adding seafood to your diet may actually help improve your blood cholesterol levels. A study published in the November 2017 edition of Atherosclerosis found that consuming oily fish increased the goodHDL cholesterol levels in the blood.
Seafood is a good protein source full of nutrients. It is especially known for having high omega-3 fatty acid content including both EPA and DHA, which decreases the risk of heart disease. The USDA recommends that adults eat eight ounces of seafood each week. Seafood may contain the heavy metal mercury, however, the health benefits of fish outweigh the risks of mercury consumption, advises the USDA.
Some low-mercury seafood options include:
Atlantic mackerel and Pacific mackerel
Read more: Which Fish Has the Highest and Lowest Mercury Levels?
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A Faster & Easer Solution For Healthier Cholesterol Levels
There are a few ways for promoting healthier cholesterol levels within a normal, youthful range – diet and exercise being two important factors.
Unfortunately, they take time and most people are either NOT patient or need faster results, with less effort…
This is the exact problem I ran into with my own parents.
Because of this, I needed to find a simple, easy and fast solution for promoting healthier lipid levels in less than 30 days, without the use of harmful prescription drugs, worthless supplements or following a restrictive diet.
If this is something you’re also interested in, you can easily copy this “proven formula”, implement it and start seeing and feeling results within days…
Chicken Breast: 1972 Mg 66% Dv
Chicken has more cholesterol than eggs. Youll get 66 percent of the DV for cholesterol in a 6-ounce serving of cooked chicken breast, but only 9 percent of the saturated fat DV.
The 2020-2025 Dietary Guidelines recommend keeping saturated fat intake below 10 percent of your daily calories. Because chicken is lower in saturated fat than red meats, the AHA recommends choosing it over beef, pork and lamb.
If youre getting bored with the usual grilled chicken, try these healthy and creative chicken recipes.
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How To Manage Cholesterol
Heart disease is the leading cause of death in Ireland today. The good news is that 80% of heart disease is preventable simply by changing your lifestyle. There are lots of things that can affect your risk of heart disease. These include having high blood pressure, being overweight, getting older and being male. Some things you cant change like age and sex but some things you can. Cholesterol is one of these!
Cholesterol is a type of fat that is found in your blood. At healthy levels, cholesterol helps your body to work properly by making important hormones. There is only a problem with cholesterol when you have too much. When your blood has too much cholesterol, it can start to stick to the walls of your arteries. If this happens then blood cant get through and you can have a heart attack, a stroke or develop problems like angina. Once any cholesterol has lined your arteries, you cannot remove it, but you can stop it from getting worse. This is why it is so important to look after your cholesterol and to work on lowering your levels straightaway if they are too high!!
Luckily there is a lot you can do to have healthy cholesterol. One of the best ways to look after cholesterol is to look after what you eat. There are some foods that will increase cholesterol levels and others that will help to reduce them. This fact sheet takes a look at what food to eat and what food to limit to help keep your cholesterol, and your heart, healthy.
Are There Any Risks In Eating High Cholesterol Seafoods
Studies have shown that there is no link between dietary cholesterol and heart diseases. At least in the general population.
What do I mean by this?
The research that was conducted, showed no signs that people who consumed high levels of cholesterol through animal products were at any higher risk of heart disease. This included people that consume large amounts of cholesterol in their diet through animal products.
However, there are some people that are considered as hyper-responders or non-compensators, these people were more vulnerable to heart diseases after consuming food that had high dietary cholesterol.
So, if you dont know which one you are, it is better to be cautious about it and stay on the safer side rather than going YOLO.
If you are worried about heart diseases, then you should be focusing on the LDL to HDL ratio. This is the most important thing that will predict whether you will suffer from a heart disease in the near future or not. Make sure you ask your doctor what ratio is healthy for your age and body type and whether you should do something about it.
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Understanding Cholesterol And Other Fats
Different kinds of fats can have varying impacts on health, and some can impact cholesterol. In addition to dietary cholesterol, the main fats to be aware of when examining the nutritional contents of shellfish are saturated fats, trans fats, and unsaturated fats. Letâs take a closer look at each of these categories and how they relate to shellfish.
Heart Beat: Shellfish For The Heart
Fish is good for the heart, especially fatty fish like salmon and sardines. What about shellfish? Shrimp, lobster, clams, scallops, crayfish, and the like deliver smaller amounts of heart-healthy omega-3 fats than finfish. They also tend to be higher in cholesterol. A study from the Medical University of South Carolina suggests that shellfish certainly arent bad for the heart. But they may not offer the same protection against cardiac arrest and coronary artery disease as finfish.
The researchers came to this conclusion by looking at the onset of heart disease in the Atherosclerosis Risk in Communities study. People who ate shellfish at least once a week were just as likely to have had a heart attack, needed a procedure to open or bypass blocked arteries, or died of a heart condition as those who ate shellfish only a few times a month and those who never ate shellfish .
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What Should I Be Careful Of When Eating Shellfish
Not all types of shellfish are equal, and some have a higher likelihood of contaminants. Many species can retain bacteria or other contaminants in the water because of how they filter the water where they live. This can lead to foodborne illnesses.
Always be sure to fully cook any seafood and choose domestic seafood over imported to help lower these risks.
Most types of shellfish have a low mercury content. Lobster is the highest with moderate mercury levels.
The Seafood Watch project of the Monterey Bay Aquarium offers guidance on the best varieties of seafood to buy based on their economic impact and health benefits.
The project ranks clams, mussels, and oysters as the best buying choices, along with farmed scallops and farmed or wild shrimp from the United States.
Watch out for imported shrimp, lobsters, and certain varieties of clams. When eating locally caught shellfish, pay attention to local water conditions. Any contaminants in the water may be present in your fish. As long as the water is relatively clean, your fish is likely safe to eat as well.
As with any foods, eat shellfish in moderation, especially children and pregnant women. The current Dietary Guidelines for Americans recommend you eat at least 8 ounces of seafood per week, and shellfish is a tasty way to fill some of that portion.