Work In Some More Movement To Your Daily Tasks
Do you need to start running every day? Do you need to join a gym or buy a bunch of home fitness equipment? If you want to, go ahead! But there are many other choices, and finding a routine that works for you is whats most important.
Ideally, you want to aim for at least 2.5 hours of moderate physical activity every week. You can break that up however you like. You might focus on doing something every day, or you could dedicate yourself to just a few days per week. The key is to just get started.
For example, do you usually take the elevator? Take the stairs instead. Do you walk your dog every day? Go a little farther than usual, or walk at a faster pace. Need to go shopping? Park farther away than you normally do. Catching up on your favorite TV series? Try stretching, dumbbells or kettlebells while youre watching rather than just sitting on the couch. Also look for chances to bring motion into your daily life, such as walking while you talk on the phone.
If youre feeling good, work up to more intense physical activity, like lap swimming, jogging or hot yoga. Dont overexert yourself, but remember that regular and consistent exercise has benefits beyond managing your cholesterol. It also helps reduce blood pressure and builds your overall physical, mental and emotional well-being.
Even if you just go a little farther or a little faster than you usually do, that extra activity will be a big step in the right direction for your health.
Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
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 (
You can find olive oil and canola oil online.
summary
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.
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Apples: Rich In Fiber And Beneficial Antioxidants
As with beans, apples are an excellent source of LDL-lowering soluble fiber, primarily pectin. Research published in December 2014 in the European Journal of Nutrition also shows that eating an apple a day can slow the oxidation of LDL cholesterol. This health benefit comes thanks to antioxidant polyphenols found primarily in apple skin . Antioxidants are important because inflammation and plaque buildup in the arteries are more likely to occur when LDL cholesterol interacts with free radicals and becomes oxidized.
Eat More Beans Fewer Potatoes
Carbohydrates are important for energy production. However, there are differences in the quality of carbohydrates, too. Whole grains like beans, quinoa, whole-wheat pasta, and brown rice are high in fiber that can help lower cholesterol. Whole grains also keep you feeling full longer. The carbohydrates in pastries, white rice, white bread, and potatoes boost blood sugar levels rapidly. This can lead you to feel hungry sooner, potentially leading to overeating.
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Before Taking Garlic For Cholesterol
Most of the studies that examined the effectiveness of garlic on cholesterol used anywhere from 500 to 1000 mg of garlic in their study. The garlic preparations vary widely, from powders used in tablets to raw garlic used in cooking. The dose generally recommended is one to two cloves of raw garlic per day or 300 milligrams of dried garlic powder in tablet form.
- Be sure to tell your healthcare provider that you are taking garlic supplements to lower your cholesterol, since they may interact with certain disease conditions or medications you are taking, including saquinavir, a drug used to treat HIV infection.
- The most notable side effect of garlic is the presence of its persistent, distinctive odor being present on your breath and body. Some commercial preparations may boast of lowering this side effect, but you should still be aware that this undesirable side effect might occur.
- Additionally, if you are taking any type of blood thinner or need surgery soon, you should not take garlic without first consulting your healthcare provider because this may lower your ability to clot your blood.
- Although there is not a definite limit on how much garlic you can consume a day, some studies have suggested that too much garlic may be harmful to your liver. For instance, if you weighed 150 pounds, this would roughly equal to consuming 70 grams of garlic in a day. This would be equivalent to eating 18 cloves of garlic or taking over 100 commercially available tablets .
Increase Movement In Your Daily Tasks
Every doctors first two advice when addressing lowering cholesterol levels is to improve their diet and exercise more.
Increasing your daily activity and exercising more can lower your LDL cholesterol levels by increasing the rate at which cells break down bad fats and releasing blood sugar into the bloodstream.
If you are looking for a new way to get more exercise, try out some of these options that will make it easier on your joints:
Walking or running in place while watching T.V.
Doing yoga poses during commercials when watching television
Perform wall pushups against our office walls whenever we need a breather from working hard! This also helps with improving posture and strengthening muscles around the chest area.
Walking is one of my favorite ways to lower LDL cholesterol because its an easy activity that can be done all day long! One hour of walking burns about 100 calories which means youre on the right track.
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Try The Mediterranean Diet
One of the best ways to decrease levels of LDL cholesterol is through your diet! A common diet that is recommended when trying to lower LDL cholesterol is the Mediterranean diet.
The Mediterranean diet is a diet that is high in fat due to the lower consumption of sugar and meat.
Foods like nuts, olive oil, fruits, and vegetables are at their highest levels when eating a Mediterranean diet which means youre less likely to have an increased cholesterol level.
People who eat this way also tend to lose weight over time because they are not consuming as many calories from sugars or fats since they get most of those essential nutrients through foods rich in protein and fiber.
Eating more healthy fats by including avocados with every meal will lower your risk for heart disease along with lowering LDL cholesterol levels! Avocado lovers can rejoice knowing that guacamole isnt just tasty, but its good for them too!
Mediterranean diets are commonly consumed in some of the healthiest places in the world called the Blue Zones.
Here is the typical Mediterranean diet pyramid:
Substitute Healthy Oils In Place Of Butter And Margarine
Of course, its not always realistic to avoid fats when youre whipping up a tasty meal.
When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats like butter, margarine, shortening and lard. Solid fats are high in saturated fats, but oils are high in unsaturated fats, which remember are better for you. The American Heart Association recommends using oils that have less than 4 grams of saturated fat per tablespoon .
Many times, its easy to swap a solid fat to a healthier one. Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat.
For example, if youd rather use olive oil than butter, substitute ¾ the amount of butter in a recipe with olive oil. You might also bring out some new, surprising, subtle flavors, too.
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Can Exercise Help To Lower Cholesterol
Yes it can. Getting your blood pumping by doing exercise will reduce your cholesterol. Being active helps your body move the bad cholesterol to your liver where it can be removed out of your system.
You dont have to join a gym or go on long runs if you dont enjoy it, just look for chances to move more every day. Many people find that being active improves their mood so they make healthier food choices. You could try:
- taking the stairs instead of the lift
- a brisk walk instead of a slow walk
- doing two-minute bursts of jumping jacks several times a day
- yoga or pilates if you cant get out
- our exercises to do if youre stuck at home.
Increase Plant Protein Sources
Introducing variety into the diet may help people manage some risk factors for heart disease.
Many people get their protein mainly from animal sources. However, it may help for them to include plant protein sources in their diet too.
A number of vegetable foods that contain substantial amounts of protein include:
- beans and legumes, such as chickpeas, lentils, and peas
- grains, such as rice, quinoa, and amaranth
- tree nuts, such as almonds and cashews
- seeds, including pumpkin, sunflower, and hemp seeds
Adding plant-based proteins to the diet can help the body meet its protein needs without adding cholesterol.
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Measuring Blood Cholesterol Levels
When measuring cholesterol levels, doctors will assess four markers in a persons blood:
- Low-density lipoprotein cholesterol: The bad cholesterol. A lower LDL number may be a good indicator of health and lower risk of disease.
- High-density lipoprotein cholesterol: The beneficial cholesterol. Low HDL cholesterol may be a risk factor for other issues, and a higher HDL number may indicate health.
- Blood triglycerides: A common type of fat in the blood. Higher levels may mean that a person has an increased risk of some issues, especially when they also have other risk factors, such as low HDL cholesterol.
- Total cholesterol: This number takes into account the levels of blood triglycerides and LDL and HDL cholesterol.
Doctors will use all of these numbers within the context of a persons overall health and other risk factors to determine their risk of heart disease and stroke.
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?
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Modify Your Risk Factors
High cholesterol is usually treated based on total cholesterol, LDL cholesterol, and HDL cholesterol levels, plus the presence of additional risk factors for heart disease. While some cannot be changed, some can:
- Previous heart attack
- Family history of early heart disease
- Age over 45 in men and greater than 55 in women
- 10-year risk of a heart attack greater than 20%
Of these, not smoking is something you take action on. You can also treat your high blood pressure and diabetes to keep them under control.
What Are Some Common Cholesterol
Several types of medicine are used to treat high cholesterol levels. Your doctor will decide which type of medicine is right for you. He or she may prescribe more than 1 of these drugs at a time.
- Statins slow down your bodys production of cholesterol. These drugs also remove cholesterol buildup from your arteries .
- Resins bind to bile acids. Bile acids help with digestion. They are made by your liver using cholesterol. When resins bind to the bile, the body gets rid of them. This prompts your body to use excess cholesterol to make more bile acids. This lowers your LDL cholesterol level.
- Cholesterol absorption inhibitors reduce the amount of cholesterol that is absorbed by your intestines. This type of medicine is often prescribed in combination with a statin.
- Fibrates help lower your cholesterol by reducing the amount of triglycerides in your body. Fibrates are also called fibric acid derivatives. They also increase your level of good cholesterol .
- PCSK9 inhibitors block a protein . Blocking this protein helps your liver get rid of LDL cholesterol from your blood.
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Lower Your Cholesterol Whether You’re Eating Breakfast Lunch Dinner Dessert Or Even A Snack
Did you know cholesterol in food only plays a small part in increasing our bodies cholesterol levels? But what we eat has a big role to play in managing our cholesterol and heart health.Consistently poor eating habits, combined with a lack of physical activity can lead to unhealthy weight gain, which can also raise levels of unhealthy cholesterol levels and lower levels of HDL cholesterol which can negatively affect your heart health.
High-density lipoprotein is often called the good cholesterol because it helps to remove other forms of cholesterol from your bloodstream and helps to keep cholesterol from building up in the arteries. Low-density lipoprotein is often called the bad cholesterol because it is the main source of cholesterol build-up and blockage in the arteries.
Time and time again we hear that balance is the key to health. There are some foods that can improve LDL cholesterol levels and eating these foods in moderate amounts can help keep us fighting fit. Foods containing healthier fats or soluble fibre are great examples of this. So with this in mind, here are some delicious ideas that can help you eat your way to a healthier heart.
Go Nuts For Cardiovascular Health
Nuts help to lower cholesterol because they are high in monounsaturated fat. This form of fat lowers LDL “bad” cholesterol while maintaining HDL “good” cholesterol levels. This can lower the risk of heart disease. Only eat a handful, though, because nuts are high in calories, especially if they are coated in sugar or chocolate.
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Natural Herbs And Vitamins That Lower Cholesterol
Cholesterol is one of those needed things in your body that needs to be kept in a proper balance. If you have too much cholesterol, especially the bad LDL cholesterol, then you are increasing your risks of heart disease development and a number of other health issues. If you dont have enough cholesterol, then you arent able to keep other facets of the body balanced and youll increase your health risks in a number of other ways.
Thanks to recommendations from the American Medical Association, many doctors are beginning to proactively prescribe drugs to lower cholesterol levels in people who are considered to be at a high risk of heart disease because of high cholesterol levels. It is estimated that a third of all Americans are already suffering from high cholesterol because of the standard American diet, which means taking proactive steps to control bad cholesterol should be implemented now for many people.
Some people, however, dont tolerate prescription cholesterol medication very well. If you fall into that category or you just want to avoid pharmaceuticals as much as possible, there are some natural herbs and vitamins that have been proven to be able to lower bad cholesterol levels and keep your body balanced in a better way. You may need to make some changes to your diet to achieve your targeted cholesterol levels too, but at least you can do it without taking medication.