The Right Diet Is The Key To Managing Many Diseases And To Improving General Quality Of Life For This Condition Scientific Research Has Found Benefit In The Following Healthy Eating Tips
Recommendation Why Add some olive oil Monounsaturated fats, such as the fats in olive oil, lower LDL cholesterol, especially when the olive oil replaces saturated fats, such as many fats from meat and dairy, in the diet.Olive oil lowers LDL cholesterol, especially when the olive oil replaces saturated fat in the diet. People from countries that use significant amounts of olive oil appear to be at low risk for heart disease. A double-blind trial showed that a diet high in monounsaturated fatty acids from olive oil, lowers cardiovascular disease risk by 25%, as compared with a 12% decrease from a low-fat diet.The trial also found that low-fat diets decrease HDL cholesterol by 4%, which is undesirable, since HDL cholesterol is protective against heart disease. Diets high in monounsaturated fatty acids from olive oil do not adversely affect HDL levels. Although olive oil is clearly safe for people with elevated cholesterol, it is, like any fat or oil, high in calories, so people who are overweight should limit its use. Eat more fish Eating fish has been reported to increase HDL “good” cholesterol and is linked to a reduced risk of heart disease in most but not all studies.Eating fish has been reported to increase HDL cholesterol and is linked to a reduced risk of heart disease in most, but not all, studies. Fish contains very little saturated fat, and fish oil contains EPA and DHA, omega-3 fatty acids that appear to protect against heart disease.
Getting Your B Vitamins Through Food Or Through Supplements
So if the bottom-line message here is that these B vitamins for cholesterol can help regulate healthy cholesterol levels, how can you be sure youre getting enough? Check your diet first food is always the best way to get your nutrients.
Foods rich in Vitamin B include whole grains, red meat, dairy products, sunflower seeds, almonds, broccoli, spinach, citrus fruits, bananas, and avocados, says Dr. Liana Casusi, MD, Medical Consultant at Oh So Spotless. If certain food cannot be included in the diet, then Vitamin B supplementation is suggested.
If youre trying to lower cholesterol naturally and achieve therapeutic levels of these nutrients, you may need to add B vitamin supplements to your daily routine.
Nutrition Research. 2011 Aug 31:608-15. Illingworth DR, et al. Comparative effects of lovastatin and niacin in primary hypercholesterolemia. A prospective trial. Arch Intern Med. 1994 154:1586-1595. Seminars in Thrombosis and Hemostasis. 2000 26:341-8.
Originally published in 2012, this post is regularly updated.
What You Can Do: Eat More Omega
I advise my patients to eat real fish instead of taking a supplement, says Dr. Martin. The quality of OTC fish-oil supplements can vary, he says, and some may contain unwanted ingredients or contaminants. Meanwhile, fish is a good source of lean protein. Dr. Martins recommendation: Aim to eat about four ounces of oily fish such as tuna, salmon, or anchovies twice a week. Handy fact: A four-ounce fish filet will be around the size of your palm.
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Red Yeast Rice Supplements Lower Cholesterol
Red yeast rice is produced when a yeast, Monascus purpureus, ferments wet rice. The yeast turns the rice dark red on the outside and a bright red in the centre. The red yeast rice can be eaten as a delicacy, or dried and ground to a powder or paste to colour Asian dishes such as Peking duck.
Red yeast rice contains a substance, monacolin K, which is identical to one of the statin drugs, lovastatin. Red yeast monacolin K works on the liver in exactly the same way as statin drugs to inhibit the enzyme, HMG-CoA, and block cholesterol production.
The results of 21 clinical trials containing 4558 people, show that, not surprisingly, red yeast rice significantly lowers total cholesterol and LDL-cholesterol. There were no significant effects on blood pressure, triglycerides or HDL-cholesterol compared with placebo, however.
Ten trials, involving 905 people, which compared red yeast rice extracts against statins found no significant differences in any of the outcomes measured.
In the EU, there is an authorised health claim that red yeast rice, which supplies a daily intake of 10mg monacolin K contributes to the maintenance of normal blood cholesterol levels. However, some countries consider red yeast rice is a medicine at doses of at least 5mg per day , or more than 10mg per day . In the UK, whether or not a red yeast rice supplement is a medicine is considered on a case by case basis.
Supplement Myth #: Fish Oil Does Wonders For Heart Health
While some physicians recommend the omega-3 fatty acids found in fish oil capsules for patients, several recent clinical trials have put the supplements star status into question, says Seth Martin, M.D., a cardiologist and associate professor at John Hopkins Medicine in Baltimore. Results showed that fish oil failed to reduce cardiovascular risk and actually increased the risk of atrial fibrillation, an irregular heartbeat that can lead to stroke over time, says Martin.
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Supplement Myth #: A Garlic Pill Will Lower My Cholesterol
Unfortunately, high levels of garlic and its active ingredient allicin do not reduce overall cholesterol levels in any meaningful way, says Dr. Eckel. Though allicin has been shown to inhibit the synthesis of cholesterol in lab tests, the same effect has not been replicated in humans. In fact, one rigorous study from Stanford found garlic had zero impact when it came to lipid profiles. As for the bad breath, its actually caused by the allicin. So when manufacturers advertise garlic pills with no taste or odor, that means theyve stripped the herb of exactly what might have made it beneficial in the first place.
What To Do Instead: Spice Up Your Diet
No, cooking with garlic wont do a thing for your cholesterol, but it can bestow other health benefits when its part of an overall healthy diet of fruits, vegetables, grains, and lean animal protein. Garlic is a potent antioxidant that can help protect your cells from damage and the spicy cloves have high levels of important nutrients, too, including potassium, calcium, and magnesium. Last, and definitely not least, it tastes good! If youre struggling to get control of your cholesterol, though, talk to your doctor.
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How Much Does Metamucil Lower Ldl Cholesterol
In a meta-analysis1 of 8 studies involving 384 people with high cholesterol levels who had been following a low-fat diet for several weeks, adding psyllium supplementation lowered LDL cholesterol an additional 7%.
Another well-designed study,2 from the Veterans Affairs Medical Center in Lexington, Kentucky, found that 197 people who had been taking psyllium for 6 months netted LDL cholesterol levels that were 6.7% lower than the 51 people in the placebo group.
When Should I Take Metamucil
To get the cholesterol-lowering benefit, take 1 teaspoon of Sugar-Free Metamucil with a full glass of water no more than 15 to 30 minutes before a meal.
The psyllium needs to be in your GI tract the same time as your meal. Once it reaches your stomach, it starts dissolving into a gel-like substance. It binds with the bile acids that form cholesterol, and in doing so, mops up cholesterol. More cholesterol ends up in your bowel movements, and less ends up being reabsorbed in the blood.
A diet full of whole, naturally-fiber-rich foods like fruits, vegetables, legumes , and whole grains is far more effective than supplements like Metamucil for lowering LDL cholesterol.
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Can I Eat Fish
Oily fish like salmon, tuna, sardines, mackerel and herring are best. Dr. Cho recommends aiming for 2 servings per week.
You can supplement with fish oil, but be careful because very high doses of pure fish oil can lower your triglyceride levels and increase your good cholesterol, she says. It doesnt lower your LDL, though. Be sure to read your fish oil supplement label.
When reading the label of your fish oil bottle, look out for the EPA plus DHA in each serving since those are the effective ingredients. For example, if your fish oil says 1000 mg of fish oil but only contains 300 mg of EPA and DHA, know that youre taking 700 mg of unnecessary fish blubber. Make sure youre choosing fish oil with the highest amount of EPA plus DHA in each pill.
The Lowdown On Cholesterol
High-density lipoprotein cholesterol, or HDL, is considered “good” cholesterol because it helps your body get rid of some of the bad type: called low-density lipoprotein , according to the Centers for Disease Control and Prevention.
It “picks up extra cholesterol particles from tissues and blood vessels and brings them back to the liver, where it is broken down and passed from the body,” explains Rajsree Nambudripad, MD, an integrative medicine specialist with St. Jude Medical Center in Fullerton, California. “The higher your HDL, the better.”
A desirable level of HDL for men and women is 60 milligrams of cholesterol per deciliter of blood or above, according to the Mayo Clinic.
However, HDL only carriers away about a third to a fourth of your bad LDL cholesterol, the American Heart Association says. And it’s LDL that gives cholesterol its bad rap. Too much LDL cholesterol in your blood can cause a buildup of plaque in artery walls, restricting or blocking blood flow and possibly leading to heart problems, according to AHA.
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Eat Fewer Added Sugars
Its not just saturated and trans fats that can raise cholesterol levels. Eating too many added sugars can do the same thing .
One study found that adults who consumed 25% of their calories from drinks made with high-fructose corn syrup experienced a 17% increase in LDL cholesterol in just two weeks .
Even more troubling, fructose increases the number of small, dense oxidized LDL cholesterol particles which contribute to heart disease .
Between 2005 and 2010, an estimated 10% of Americans consumed over 25% of their daily calories from added sugars .
According to a 14-year study, these people were almost three times more likely to die from heart disease than those getting less than 10% of their calories from added sugars .
The American Heart Association recommends eating no more than 100 calories of added sugar per day for women and children, and no more than 150 calories per day for men .
You can meet these goals by reading labels carefully and choosing products without added sugars whenever possible.
Summary Getting more than 25% of your daily calories from added sugars can raise cholesterol levels and more than double your risk of dying from heart disease. Cut back by choosing foods without added sugars as much as possible.
Kyolic Garlic Formula 104
Kyolic Garlic Formula 104 is made from 100% organically grown garlic. That garlic is then aged a full 20 months to enhance its antioxidant and antiglycation properties. The result is a supplement with more potent cholesterol-lowering abilities than raw garlic.
What we like: Kyolic aged garlic provides a host of benefits beyond simply lowering cholesterol levels. It enhances immune system function, combats oxidative stress, facilitates digestion, and reduces pain and stiffness associated with inflammatory conditions.
Flaws: Contains the somewhat controversial ingredient lecithin.
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Whats The Science Behind Omega
In the early 1970s, Danish researchers were the first to raise awareness of the possible benefits of fish oil after publishing their report on the low incidence of cardiovascular disease in Greenlands Inuit population despite their high fat diets.4,5 Only on a hunch, the scientists had proposed that a potential explanation was the large amounts of polyunsaturated fats found in the fatty tissues of the fish and seal meat that was a regular part of Inuit meals.4,5
Nearly a half century later, there have been more than 36,000 papers published, including more than 4000 human clinical trials, on the benefits of EPA and DHA omega-3 fatty acids. Based on the large body of evidence, the scientific consensus is that these long-chain omega-3s have a positive impact on various body systems including the heart, the brain, skin and joints, and the eyes**. These benefits can depend on the quantities of EPA and DHA omega-3s consumed daily.
Medicines To Lower Cholesterol
For some people, making lifestyle changes alone does not their lower cholesterol enough. They may also need to take medicines. There are several types of cholesterol-lowering drugs available. They work in different ways and can have different side effects. Talk to your health care provider about which medicine is right for you.
Even if you take medicines to lower your cholesterol, you still need to continue with lifestyle changes.
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What Are Other Benefits Of Epa And Dha Intake
While EPA and DHA omega-3s from fish oil are primarily known for their role in heart health,* the benefits of these good fats extend far beyond that of your cardiovascular system.**
All your cells: Omega-3s are some of the most important fatty acids you need for cellular health.** They play a key structural role in the membranes of every cell in your body and are essential for normal cell growth.**
Metabolism: Because of their roles in cell-signaling, EPA and DHA are important fatty acids you need to support metabolic health.**
Skin and joints: EPA and DHA are essential for keeping skin looking healthy and supporting joint health.**
Triglyceride levels and Circulation: Beyond other well-documented cardiovascular benefits, a dosage of at least 900 mg per day of EPA and DHA helps maintain triglyceride levels already within a normal range.** EPA and DHA also support healthy circulation.**
Mom and Baby: During times of pregnancy and breastfeeding, DHA helps replenish supplies for mom and supports babys brain and eye development.** A dose of at least 200 mg per day of DHA can help support moms before, during, and after pregnancy.**
Brain: Omega-3s, primarily as DHA, are naturally found in our brain, as part of brain cell membranes. These omega-3s play an important role in normal brain structure.** A dosage of 2620 milligrams per day of EPA and DHA can help support brain health.**
Theres no need to supplement with fish oil if you consume seafood regularly?
References:
What Are Cholesterol Lowering Supplements
We have all heard about cholesterol. You may just have a vague idea about this substance but it is a pretty well-known fact that excess of it can create serious health issues. How exactly?
Cholesterol is basically a wax-like or fat-like substance that is found in your blood. This substance can be produced in the body or even consumed through foods such as animal products. While many people assume that cholesterol is harmful, it is not. In fact, the human body uses cholesterol to build healthy cells. It is when cholesterol is present in high levels that you face the risk of heart disease and the blockage of blood vessels courtesy of fatty deposits.
It is worth noting that there are 2 types of cholesterol- High-density Lipoprotein Cholesterol and Low-Density Lipoprotein Cholesterol . Naturally, one should aim to lower the levels of bad cholesterol in the body and create a healthy balance between these two types of cholesterol.
Scores of people from around the world face health issues with regard to high levels of bad cholesterol in their bodies. As such, cholesterol-lowering supplements have become one of the latest trends in the healthcare industry. While adopting a healthier diet can surely lower the cholesterol levels in your body, these supplements achieve the needful in a quicker fashion. But which are the best supplements to lower cholesterol?
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What Are The Target Cholesterol Levels
What represents an ideal cholesterol level is not clear-cut, and acceptable limits are revised regularly usually in a downward direction. The following cholesterol levels are currently considered desirable for otherwise healthy adults.
There is now a move away from measuring LDL-cholesterol, however, towards measuring all non-HDL-cholesterol as this is a more accurate way or predicting future heart disease risk:
Total cholesterol
- 5mmol/l or less in the UK
- 200mg/dl or less in the US
Low-density lipoprotein cholesterol
- 3mmol/l or less in the UK
- 100mg/dl or less in the US
High-density lipoprotein cholesterol
- Above 1mmol/l for men
- Above 1.2 mmol/l for women .
Non-HDL-cholesterol
- UK guidelines: less than 4 mmol/L
- US guidelines: your non-HDL cholesterol level goal should be 30 mg/dL higher than your LDL cholesterol level goal so, if your target LDL cholesterol is 100 mg/dL, your non-HDL goal is 130 mg/dL.
If you have diabetes, a history of heart attack or are at high risk for cardiovascular disease, a lower total cholesterol target and a lower LDL-cholesterol target may apply. Your doctor can tell you what target cholesterol levels are right for you.
Home Remedy For Lower Cholesterol #7 Get A Cat
University of Minnesota Researchers studied more than 4000 people for 10 years and found that cat owners had their risk of heart attack reduced by 30%.
Of course, this tip would probably not be helpful if you are a cat hater like my father-in-law. This may be related to a cat’s ability to purr.
In the article The Cat’s Purr and Sounds That Heal, the author states that The type of frequencies that are found in the cat’s purr are good for healing muscle, tendon, and ligament injuries, as well as for muscle strengthening and toning. They are good for any type of joint injury, wound healing, reduction of infection and swelling, pain relief, and relief of chronic pulmonary disease.
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