What Is A Healthy Cholesterol Level
According to the NHLBI, your risk for heart disease and other health problems, such as diabetes, increases if you have an HDL cholesterol level of 40 milligrams per deciliter or less for men and 50 mg/dL or less for women. The institute recommends that total daily cholesterol intake be less than 200 mg/dL, and that LDL cholesterol be less than 100 mg/dL.
Enjoy Lots Of Fruits And Vegetables
Eating fruits and vegetables is an easy way to lower LDL cholesterol levels.
Studies show that adults who consume at least four servings of fruits and vegetables each day have roughly 6% lower LDL cholesterol levels than people who eat fewer than two servings per day .
Fruits and vegetables also contain high numbers of antioxidants, which prevent LDL cholesterol from oxidizing and forming plaques in your arteries .
Together, these cholesterol-lowering and antioxidant effects can reduce your risk of heart disease.
Research has found that people who eat the most fruits and vegetables have a 17% lower risk of developing heart disease over 10 years compared to those who eat the fewest .
Summary Eating at least four servings of fruits and vegetables daily can lower LDL cholesterol levels and reduce LDL oxidation, which may reduce your risk of heart disease.
What Is The Difference Between Good And Bad Cholesterol
Bad cholesterol, also known as low-density lipoprotein , will build up in the inner walls of your arteries, making them narrow. This slows down blood flow. If this buildup of plaque breaks off, a clot forms that can completely block the flow of blood, causing a heart attack.
Good cholesterol, also known as high-density lipoprotein , helps protect us from heart attacks and strokes. This type carries the bad cholesterol away from the arteries.
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Getting Accurate Test Results
Getting a cholesterol test is easy. It involves having a tubes worth of blood drawn from your arm during a routine visit to your physician. The preparation, however, takes a little effort to ensure the most accurate reading. Food and drink can affect your triglyceride level, so you should fast for 12 hours beforehand. You should also avoid drinking alcohol for at least 24 hours before the test. You can drink water and take most medications you normally use, as these should not affect the test results. If you are not sure about your medications, check with your doctor before getting the test done.
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.
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How Can I Lower Cholesterol With Diet
Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you
Choose healthier fats.You should limit both total fat and saturated fat. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:
| Calories per Day | |
|---|---|
| 69-97 grams | 17 grams |
Saturated fat is a bad fat because it raises your LDL level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.
Trans fat is another bad fat it can raise your LDL and lower you HDL . Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries.
Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.
Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.
Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include:
Foods That Lower Your Cholesterol
Some foods can actively help to lower your cholesterol and they all work in different ways. Try to include these foods in your meals whenever you can:
1. Oats and barley
Eating whole grain foods reduces your risk of heart disease. Oats and barley are extra special because they are high in a type of soluble fibre called ‘beta glucan’. Beta glucan helps to lower ‘bad’ LDL cholesterol in your blood2,3.
Tip: Flavoured oat products like ‘Quick Oats’ often contain added salt and/or sugar. Choose products that contain 100% oats as they’re closest to how theyre found in nature.
2. Vegetables and fruit
Eating a variety of colourful vegetables and fruit everyday can help protect you against heart disease, stroke and some cancers4,5. Many vegetables and fruit are high in soluble fibre which helps to reduce the absorption of cholesterol and lower ‘bad’ LDL cholesterol in your blood.
Tip: Leave the skins on vegetables like pumpkin, kmara and carrot to maximise your intake of fibre. Use orange and lemon peel in dressings and sauces.
3. Foods rich in heart-healthy fats
Eating plenty of foods that contain heart-healthy mono and poly-unsaturated fats increases the levels of ‘good’ HDL cholesterol in your blood.
These foods contain heart-healthy fats.
- Avocado
- Olives
- Vegetable oils and spreads
Eating these foods instead of foods high in saturated fat improves your cholesterol. Itll reduce your risk of heart disease too6.
4. Legumes and beans
5. Nuts
6. Soy products
7. Plant sterols
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Otc Supplements For The Management Of High Cholesterol
Emily M. Ambizas, PharmD, MPH, CGPAssociate Clinical ProfessorCollege of Pharmacy & Health SciencesQueens, New YorkClinical Specialist, Rite Aid PharmacyWhitestone, New York
US Pharm. 2017 42:8-11.
Cardiovascular disease remains the leading cause of mortality and morbidity in the United States, with coronary artery disease being the number-one cause of death.1 Dyslipidemia is a major contributor to the development of CAD and other forms of atherosclerosis individuals with high total cholesterol levels have about twice the risk for heart disease. Approximately 100 million adults in the U.S. have total cholesterol levels > 200 mg/dL , and almost 74 million have high levels of low-density lipoprotein cholesterol .2,3 Adults aged > 20 years should have their cholesterol measured at least once every 5 years.2
What Foods Should I Eat What Foods Should I Avoid
Maintaining a healthy diet can help lower your cholesterol. Recommended foods include fruits and vegetables whole grain foods fat-free, 1%, or low-fat milk products poultry without skin and lean meats fatty fish such as salmon, trout, albacore tuna, and sardines and unsalted nuts, seeds, and legumes.
A diet high in cholesterol, saturated fats, and trans fats should be avoided. This includes high-sodium foods sweetened or sugary beverages red, fatty, or processed meats full-fat dairy products baked goods with saturated and trans fats solid fats or fried foods and hydrogenated and saturated oils.
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Plant Sterols And Stanols
Plant stanols and sterols, such as beta-sitosterol, are naturally-occurring substances found in certain plants. Stanols are also found as dietary supplements. Some are added to margarine, orange juice, and dressings.
Research suggests that plant stanols and sterols may help to lower cholesterol. They are similar in chemical structure and may help block the absorption of cholesterol in the intestines. The National Cholesterol Education Program recommends you take in 2 grams of plant sterols and stanols each day.
The FDA allows an approved health claim on phytosterols stating, “Foods containing at least 0.65 gram per serving of vegetable oil plant sterol esters, eaten twice a day with meals for a daily total intake of at least 1.3 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
Stanols and sterols appear to enhance the effects of other methods to lower cholesterol. In studies, people taking statin drugs to lower cholesterol had an additional improvement in their cholesterol levels with stanols/sterols.
Limit Your Alcohol Intake
Alcohol can increase your levels of triglycerides. Along with LDL cholesterol, high levels of triglycerides raise your risk of heart disease.
Excess alcohol consumption also increases blood pressure and can lead to obesity both additional risk factors for heart disease.
To reduce the risk of heart disease and other risks from alcohol, limit your intake to no more than 10 standard drinks per week and no more than 4 drinks per day.
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Fruit And Vegetables In General Are Naturally Low In Cholesterol
The main foods to eat that are low in cholesterol are fruits and vegetables.
Fruits may contain a lot of sugar, but that sugar is fairly easy for the body to process. Fruits also contain a good deal of fiber, which helps to absorb the cholesterol already inside your body.
The vitamins and minerals found in fruits will help to keep you healthy, and will double the effect on your cholesterol levels.
Vegetables contain almost no sugar, and are therefore some of the best things to eat in order to cut back on your cholesterol levels. They contain tons of vitamins and minerals, but where they really pack a punch is in the realm of dietary fiber to help absorb cholesterol.
Will They Hurt My Liver
Abnormal liver test results are seen in fewer than 1 in 100 patients taking statin drugs, and this will go away if you stop the medication. If your liver test results are greater than 3 times normal, we stop your statin drug. If this is going to happen, it usually does so in the first 3 months youre on the prescription. Youll have blood tests 12 weeks after you start your cholesterol medication and every 6 to 12 months after that to keep an eye on your liver function.
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Improve Your Gut Health
We are only just beginning to understand how critical the organisms that live in our gut are for our overall wellbeing.
Our digestive tract is home to trillions of bacteria as well as fungi and viruses â these are known as the gut microbiome. The makeup of this biome is largely genetically determined however, it is heavily influenced by several factors such as whether we are born naturally or by cesarean section, if we were breastfed, our use of antibiotics, and our exposure to chemicals, pesticides, and other toxins.
Research has already linked small imbalances in this microbiome to many common conditions such as Alzheimerâs disease, multiple sclerosis, rheumatoid arthritis, and Type 2 diabetes. Preliminary studies also suggest it has a significant influence on triglyceride and HDL levels as well, in addition to our potential for weight gain.
To improve your gut microbiome, start by minimizing your intake of sugary, processed, or fatty foods. Base your diet around whole fruits and vegetables, whole grains, legumes and soluble fibers such as oatmeal. Fermented foods such as kimchi, sauerkraut, and tempeh are rich in probiotics and easily digested, and in small amounts boost the numbers of good bacteria in your gut. Supplemental probiotics can be beneficial especially if you need to go on antibiotics to treat a serious infection.
Living With High Cholesterol
If you have high cholesterol, you are twice as likely to develop heart disease. That is why it is important to have your cholesterol levels checked, especially if you have a family history of heart disease. Reducing your LDL bad cholesterol through good diet, exercise, and medicine can make a positive impact on your overall health.
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Can My Diet Help My Cholesterol
Eating certain foods can help improve your cholesterol and overall heart health.
The best place to start is to eat a wide variety of plant foods. These include:
- vegetables
- nut
- seeds.
Eating plant foods will help you get a range of nutrients, heart-healthy fats and fibre. These all promote optimal heart health.
Why Those With High Cholesterol Should Reconsider Their Daily Habit Of Using Coffee Creamer
Of course, simply changing the way you take your coffee isn’t going to overhaul your cholesterol numbers, but for regular coffee drinkers, and especially if you drink multiple cups a day, altering how you drink your coffee can make a meaningful difference.
That’s why Kaidanian says the best thing you can do to your coffee preparation if you have elevated cholesterol is swap out your additives in your coffee routine. “If you can switch to black coffee, that is ideal. If that is not an option for you, consider unsweetened plant-based milk alternatives such as oat milk, almond milk, pea-milk, or soy milk just to name a few,” she says.
Kaidanian says in addition to eliminating sugar and sweetened creamers while adding a plant-based unsweetened milk alternative, you can also add cinnamon or antioxidant-rich unsweetened cacao powder for a flavor boost.
Carli, too, is all about cutting back on sugar-laden creamers and sugar in your java. “If you have high cholesterol, you will want to limit both sugar and saturated fat intake,” echoes Carli. “Although we may think, ‘what does sugar have to do with fat?’ recent research shows that high sugar intake negatively impacts HDL and triglyceride levels.”
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Foods Rich In Unsaturated Fats
Cutting down on saturated fat and replace some of it with unsaturated fats is great way to lower your cholesterol. Foods which contain unsaturated fats include:
- vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
- avocado, nuts and seeds
- fat spreads made from vegetable oils, such as sunflower and olive oil
- oily fish
Oily fish are a good source of healthy unsaturated fats, specifically a type called omega-3 fats. Aim to eat two portions of fish per week, at least one of which should be oily. A portion is 140g, but you could have two or three smaller portions throughout the week. Tinned, frozen or fresh all count e.g. salmon, sardines, pilchards, trout, herring and mackerel.
Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat.
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.
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Whats The Best Time To Take Cholesterol Medications
Many people have questions about the best time of day to take cholesterol medications. The most common instruction is to take your statin at night. This is because cholesterol production is thought to be highest at night, and early research on simvastatin showed it was more effective when taken at night versus during the day. However, newer statins, such as rosuvastatin, take longer to be metabolized by the body and are effective when taken in the morning and at night.
Research suggests that short-acting statins might work better in the evening, such as:
-
Extended-release
That said, more research is needed to say for sure, and its best to follow prescribing instructions. If youre not sure, contact your primary care provider or your pharmacist for guidance. If theres a time of day that works best for you to take your medications, do that. Its better to remember to take your statin than to forget and not take it at all.
Focus On Fruits Vegetables Whole Grains And Beans
Our typical American diet is now abbreviated as SAD by scientists nationwide because its full of foods that do sad things to both hearts and waistlines. Hyperprocessed foods like potato chips and French fries. Sugar-saturated drinks. And fatty, artery-clogging meats and full-fat dairy foods like cheese.
We dont have to become complete vegetarians to get our cholesterol levels into healthy ranges, studies on the Pritikin Program have found, but clearly, the more vegetables, fruits, potatoes, and other naturally-fiber-rich plant foods we eat, the healthier well be.
Plant foods high in soluble fiber are especially beneficial in lowering total and LDL bad cholesterol levels. Good sources include beans , yams, oats , barley, and berries.
For simple tips on bringing more fruits, vegetables, whole grains, and beans into your life, here is a 5-day sample healthy meal plan from the doctors and dietitians at Pritikin Longevity Center.
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