Tuesday, May 17, 2022
HomeEditor PicksWhat Can You Do To Lower Cholesterol

What Can You Do To Lower Cholesterol

Types Of Statins Available

How To Reduce Cholesterol Levels

There are several types of statins available. They include:

High-intensity statins:

  • pravastatin
  • simvastatin

Although all statins work in the same way, your body might respond better to one type than another. This is why doctors sometimes try several types of statins before they find the right one for you.

Some are more likely to interact with other drugs or organic compounds. For example, the statins Lipitor , Pravachol , and Zocor can interact with grapefruit juice, according to the Food and Drug Administration .

The interaction can be very dangerous. Mixing these drugs with grapefruit can increase the amount of medication in the bloodstream and cause serious side effects.

Extra Virgin Olive Oil

Extra virgin olive oil is rich in cancer-fighting polyphenols and cardio-protective monounsaturated fats. And when it comes to looking lean, it’s backed by some pretty strong facts. A study published in the journal Obesity found that an EVOO-rich diet resulted in higher levels of a fat-blasting hormone known as adiponectin than a high-carb or high-protein diet. As for cholesterol? An Italian study recently found that replacing corn oil with extra virgin olive oil was able to lower LDL levels in healthy individuals.

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.

Recommended Reading: Is Rice High In Cholesterol

How To Lower Cholesterol

If you have high cholesterol, your doctor may recommend lifestyle changes, medications or both.

Here are some ways to manage your cholesterol.

Eat heart-healthy food

What you eat can make a big difference to your cholesterol levels.

Cut back on foods high in saturated fats like:

  • pies
  • oily fish.

Drink less alcohol

Drinking too much alcohol can increase your LDL cholesterol and triglycerides. So drinking less is a good way to lower your cholesterol.

The Ministry of Health recommends no more than 10 standard drinks per week for women and no more than 15 for men. One standard drink is equal to:

  • a standard can of 4% beer
  • a small glass of wine
  • a small single shot of spirits

If you have high cholesterol or you’ve been diagnosed with a heart condition, you may need to drink less than this.

Quit smoking

Smoking makes your LDL cholesterol stickier and reduces the amount of HDL cholesterol in your blood. It also damages the artery walls. This increases the build-up of plaque in your arteries and can cause risk of heart attack and stroke.

Quitting smoking is a great way to lower your cholesterol levels and reduce your risk of heart disease.

Move more

Sitting less and being more active are great ways to reduce high cholesterol.

This doesnt mean you have to join a gym or take up running it just means you need to move your body more throughout the day. Ideally you should do 30 minutes of activity a day.

You could try:

Read more about the benefits of exercise.

Cholesterol medication

Are There Any Treatments For High Cholesterol Levels Caused By Genetics

Can Lowering Cholesterol Lower Opoe 4?,how do you increase ...

Usually, the first line of treatment for high cholesterol is lifestyle modification, but if you have FH youll need more advanced treatment. Its always important to eat a low-fat diet, exercise and control your weight. Having a healthy lifestyle is crucial for heart health and for overall health, says Martin. However, people with FH could eat an extremely low-fat diet and still not be able to control their cholesterol because theyre genetically unable to handle it. For them, cholesterol is going to build up in the bloodstream regardless of what they eat.

Fortunately, there are medications that can substantially lower LDL cholesterol levels. The most common treatment for FH is statin drug therapy. Statin drugs work by blocking an enzyme that produces cholesterol in the liver and increases your bodys ability to remove cholesterol from the blood. They can lower your LDL cholesterol levels by 50 percent or more. Statins have been safely used to reduce the risk of heart disease for 30 years and continue to be the number one option when it comes to helping people with FH.

Other treatment options include medications that block cholesterol from being absorbed from your intestines into your bloodstream, or drugs that block an enzyme called PCSK9, which reduces the amount of LDL cholesterol in your blood.

Don’t Miss: Does Tuna Help Lower Cholesterol

A Normal Range For Ldl Cholesterol

Dr. Lloyd-Jones says that there are average cholesterol values people can shoot for, but in general, the most optimal range for an individual can vary from one person to the next.

Still, he says that if you’re a healthy adult with no family history of high cholesterol and no personal history of heart disease, good starting points are:

  • Total cholesterol: less than 200 milligrams per deciliter of blood
  • LDL cholesterol: less than 130 mg/dl
  • HDL cholesterol: 50 mg/dl or higher
  • Triglycerides: less than 150 mg/dlideally below 100 mg/dl

“But if you have other risk factors, like smoking, high blood pressure, or diabetes, these levels might be too high for you,” he explains. “It’s important to understand the context of your personal situation so that you and your doctor can decide the right numbers for you.”

Q& a ‘if Cholesterol Is So Bad Why Do We Have It’

Why do we need cholesterol if it can be so bad for our bodies?

Cholesterol is a fatty substance produced by the liver and used to build cell walls, create a protective glove around nerves and to make other chemicals such as hormones.

Cholesterol gets round our bodies by combining with protein to form a protective coating around tiny balls of fat absorbed from our diet termed lipoproteins. The purpose of this coating is to hold fat together, so we dont have oil slicks of fat in our bloodstream.

The two lipoproteins usually measured are low-density lipoprotein and high-density lipoprotein . LDL is like a juggernaut big clumps of fat and protein that trundle along the arteries and can only be cleared from our system by the liver. As it travels, fat can break away and enter the artery walls, becoming embedded. This build-up called atherosclerosis causes artery walls to narrow so blood cannot get through, resulting in blood clots that can trigger a heart attack or stroke.

HDL is known as good cholesterol. It is much smaller in size and hoovers up fat deposits from the artery wall as it moves around the body. This is why its important to know how much LDL and HDL are in your blood, as the ratio between these two types of fat is what really matters when it comes to risk.

What causes levels to rise?

How is cholesterol measured?

Good news: You do not have to give up on steak, red wine and dessert to lower your cholesterol

How often do I need to get a test?

Read Also: Are Noodles Bad For Cholesterol

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.

    Saturated And Unsaturated Fat

    How you can lower your bad cholesterol level

    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

    You May Like: Is There A Lot Of Cholesterol In Shrimp

    Medicines To Lower Your Cholesterol Level

    Medicines called statins are most often used to lower cholesterol levels. There are other cholesterol-lowering medicines that your doctor might prescribe, like resins, fibrates, and niacin. If you need to take a medicine to lower your cholesterol level, your doctor will help you find the one that works best for you.

    Estrogen replacement therapy lowers your bad cholesterol level and raises your good cholesterol level. However, studies have not shown that it lowers the risk of heart disease.

    What Foods Will Make My High Cholesterol Worse

    If you have high cholesterol, its most important to eat less saturated fat. Foods that are high in saturated fats are things like fatty and processed meat, pies and pastry, butter, cream, and coconut oil.

    Some foods contain dietary cholesterol but surprisingly they dont make a big difference to the cholesterol in your blood. These are foods like eggs, some shellfish like prawns and crab and offal such as liver, liver pate and kidney. They are low in saturated fat and so are fine to eat as part of a healthy diet.

    Find out more about cholesterol and eggs

    Read Also: Tuna Fish And Cholesterol

    Eat Fibre To Lower Cholesterol

    Eating high-fibre food can also help to lower your cholesterol. Fibre helps reduce the amount of cholesterol that is absorbed into the blood stream from your intestine.

    • Make sure you get at least five portions of fruit and vegetables a day as these contain fibre along with other nutrients
    • Eat plenty of other high fibre foods like pulses oats and seeds.
    • Choose more wholegrain foods when you can, such as brown or granary bread over white.

    What Are The Negative Effects On The Body From High Ldl Cholesterol Levels

    Ways To Lower Cholesterol

    There are many illnesses and health concerns that stem from having high total cholesterol levels.

    Some health conditions that can be triggered by high cholesterol include:

    • Atherosclerosis or hardening of the arteries and vascular dementia, which can lower brain function.
    • Increased risk of heart disease and strokes from plaque buildup on artery walls.
    • Angina chest pain that is a result of atherosclerosis restricting blood flow to the heart muscle.
    • Peripheral Vascular Disease

    And that is to name a few.

    Don’t Miss: Does Pasta Increase Cholesterol

    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.

    Questions To Ask Your Doctor

    • Am I at risk for heart disease?
    • How often should I get my cholesterol tested?
    • What are my cholesterol levels? What do they mean?
    • What lifestyle changes do I need to make to help improve my cholesterol levels and heart health?
    • Is there a chance that Ill need cholesterol-lowering medicine?
    • What are the risks and benefits of taking this medicine?

    Don’t Miss: Does Tuna Have High Cholesterol

    Medications For High Triglycerides

    Many people who have high cholesterol also have high triglycerides . Some medications can help lower this type of fat directly. Once these levels go down, the total amount of cholesterol is often lowered.

    A common prescription for high triglycerides is niacin or vitamin B-3. Niacin can help lower bad cholesterol and increase good cholesterol .

    This is a good option for people who dont respond well to other medications because the side effects of niacin are mild. People taking this medication might experience the following:

    When more aggressive treatment is necessary to treat high triglycerides, a class of medications called fibrates is often prescribed.

    Also, dietary supplements of omega-3 fatty acids found in fish oil have been shown to reduce triglyceride levels.

    Can I Pass Fh To My Kids

    How to Lower Cholesterol

    If you inherited FH from one parent, theres a 50% chance youll pass it on to your children. If both of your parents passed the FH trait to you, your children will definitely have FH. Thats why its crucial to get children with a family history tested at an early age and begin cholesterol-reducing treatment for those with FH.

    People with FH are usually not diagnosed until their 30s or 40s or later. Unfortunately, far too few are diagnosed as children. But early treatment can significantly impact a persons lifetime cardiovascular health by lowering their long-term exposure to high cholesterol levels, Martin advises. The treatment keeps their arteries healthier and prevents premature heart attacks and strokes.

    Recommended Reading: Tuna High In Cholesterol

    Nuts And Seeds: Full Of Protein Plus Good Fat

    Walnuts, almonds, pistachios, pumpkin seeds, chia seeds, and flaxseeds are all excellent , heart-healthy monounsaturated and polyunsaturated fats, vitamins, minerals, and fiber. When substituted for saturated fat in the diet, nuts and seeds help lower LDL cholesterol without affecting levels of good high-density lipoprotein cholesterol. It’s good to know that by eating nuts you cut your heart disease risk. Since nuts and seeds are calorie-dense, you’ll need to limit your daily intake to about 1 ounce and also make sure the nuts aren’t salted or coated with sugar.

    Increase Your Physical Activity

    Physical activity increases levels of HDL cholesterol the good cholesterol that removes LDL cholesterol from the blood. Vigorous aerobic exercise is best.

    If you havent been exercising much lately, gradually build up to the recommended amount of physical activity:

    • People aged 18-64 years should do 30 to 60 minutes of moderate-intensity physical activity on most days of the week.
    • People aged 65 years and over should aim for a total of 30 minutes of moderate physical activity on most days .

    Moderate-intensity exercise is a level that increases your heart rate and breathing but allows you to keep talking. Vigorous intensity exercise makes your heart rate higher and makes you breathe more heavily.

    Resistance training and muscle-toning exercises can increase HDL cholesterol. Aim to do this twice a week.

    Also Check: Cholesterol In Egg Beaters

    Supplements To Lower Cholesterol

    Some companies sell supplements that they say can lower cholesterol. Researchers have studied many of these supplements, including red yeast rice, flaxseed, and garlic. At this time, there isn’t conclusive evidence that any of them are effective in lowering cholesterol levels. Also, supplements may cause side effects and interactions with medicines. Always check with your health care provider before you take any supplements.

    Do You Have High Cholesterol

    When Should U Take Cholesterol Medicine?,can you have too ...

    Cholesterol is a fat-like substance that is a natural and essential part of all cells in your body. It helps produce hormones, make vitamin D, provide cells with structure, and plays a role in the process of digesting fats. The liver creates all of the cholesterol that your body needs, so it is not required that you get it from foods. Foods that come from animals such as meat, cheese, and eggs all provide dietary cholesterol to the body.

    There are two types of cholesterol: high-density lipoproteins and low-density lipoproteins . HDL is thought of as the good type of cholesterol because it carries cholesterol from your blood to your liver to be removed. This is helpful to the heart. LDL is the bad type of cholesterol: It causes a buildup of cholesterol in the blood, which leads to furring up of the arteries. This is called atherosclerosis and is a direct cause of heart attacks, strokes, and peripheral artery disease.

    Triglycerides are a type of fat in the blood. They are separate to and different from cholesterol, but they are nearly always included in the cholesterol lab panel since they have a similar effect on your heart and overall health. Triglycerides come from eating too many calories . These extra calories are stored in the blood as triglycerides. High triglyceride levels can lead to heart disease and problems in your pancreas and liver, including fatty liver disease.

    Here are the normal ranges for cholesterol and triglyceride levels in adults :

    Also Check: What Is The Best Niacin To Lower Cholesterol

    RELATED ARTICLES

    Most Popular