Alcohol And Ldl Levels
Although moderate consumption of alcohol can significantly raise HDL levels, it can also lower LDL, according to studies. Moderate consumption means one serving a day for women and one to two servings per day for men.
However, drinking more alcohol doesnt necessarily equal better results in terms of improving your heart health. Studies have also indicated that drinking more than three alcoholic drinks a day could actually increase your chances of heart disease.
How Can You Lower Your Ldl Cholesterol
Fortunately, there are many ways you can take control over your LDL cholesterol. While individuals with especially high levels may be advised to take cholesterol-lowering medication, there are many lifestyle changes you can pursue to lower your cholesterol as well. Outside of medications, here are a few of the most effective ways to lower your LDL cholesterol:
When To Speak With A Doctor
There are few noticeable symptoms of high cholesterol. Emergency symptoms such as a stroke or heart attack may be the only indicator of damage from high cholesterol. This means that regular monitoring by a doctor is essential.
Most people should get their cholesterol checked with a blood test every 4 to 6 years. Your doctor may recommend more frequent screening if you live with any of the following:
- a history of heart conditions
- family history of high cholesterol
- high blood pressure
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What Is A Healthy Blood Cholesterol Level
For people who have plaque in their arteries or who have other factors that put them at risk for cardiovascular disease, doctors recommend an ideal LDL level well below 70 mg/dl. For those without risk factors who have an LDL level at or above 190 mg/dl, the recommendation is to get this level down to below 100 mg/dl. People age 40 to 75 who are living with diabetes and whose LDL is at 70 or above may need medication.
Lower Ldl Cholesterol With Diet And Nutrition
According to experts, eating patterns have a big influence on the levels of LDL cholesterol in your body.
Although some people absorb dietary cholesterol into their bodies from food more easily than othersand therefore are more affected by that extra egg yolk in their omeletdoctors say that there are general dietary guidelines that help lower LDL cholesterol.
Eat less saturated fat
“The typical recommendations are to start with decreasing saturated fats,” Dr. Ippisch says. This type of fat is known to raise LDL cholesterol levels and is one of the worst foods for cholesterol.
Limiting saturated fat means making dietary choices like choosing:
- Lower-fat dairy
- Seeds, like flax and pumpkin
Eat more fiber
Soluble fiberfound in fruits and veggies, whole grains like oats, and legumesis a heart-healthy choice. According to a 2019 analysis published in The Lancet, a higher intake of dietary fiber is associated with lower levels of total cholesterol.
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Prepare Your Food A Little Differently
Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:
- Trim fat and remove the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
- Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can bring in extra fat.
What Does Hdl Cholesterol Do
HDL clears from the body via the liver. HDL may therefore prevent the buildup of plaque, protect your arteries, and protect you from atherosclerotic cardiovascular disease. It is considered the good cholesterol, and higher levels are better. A good goal to aim for is higher than 55 mg/dL for women and 45 mg/dL for men. The higher your HDL cholesterol numbers, the lower your risk is for heart disease, vascular disease, and stroke.
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How Are Cholesterol Tests Results Used
Your doctor will make a treatment recommendation based on your level of heart disease risk. Guidelines do not use a single cholesterol level to determine treatment options.
- If you already have coronary heart disease with symptoms such as chest pain or a previous heart attack, taking medication to reduce your low density lipoprotein cholesterol is very beneficial and possibly life-saving.
- If you have been hospitalized due to heart attack or stroke, you will start treatment before you leave the hospital. The latest 2018 cholesterol guidelines recommend using a high-intensity statin , such as higher doses of;rosuvastatin or atorvastatin to get cholesterol levels below 70 mg/dL. You will be encouraged to follow a heart-healthy diet, exercise, lose weight and stop smoking, if needed.
- If you do not have a diagnosis of heart disease but your cholesterol levels are high, your doctor will look at your other risk factors, and may determine your 10-year risk of cardiac disease. Usually, lifestyle changes like a healthy diet and exercise are implemented for the first 6 to 12 months. Diet and exercise can drop cholesterol levels by roughly 10 percent.
What Does Ldl Cholesterol Do
LDL is considered the bad cholesterol. It carries cholesterol to your arteries, where it may collect in the vessel walls and contribute to plaque formation, known as atherosclerosis. This can lead to decreased blood flow to the heart muscle , leg muscles , or abrupt closure of an artery in the heart or brain, leading to a heart attack or stroke. Over a third of the US population has high LDL cholesterol. Diagnosis is made via blood testing, so if you dont check, you wont know.
For LDL, the lower the number the better. A good goal to keep in mind is less than 130 mg/dL if you dont have atherosclerotic disease or diabetes. It should be no more than 100 mg/dL, or even 70mg/dL, if you have any of those conditions or high total cholesterol. Its very important to set your own target cholesterol levels with your doctor. Obesity, a large waist circumference, a sedentary lifestyle, or a diet rich in red meat, full-fat dairy, saturated fat, trans fats, and processed foods can lead to high LDL cholesterol.
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What Kind Of Test Measures Cholesterol
Everyone over the age of 20 should get their cholesterol levels measured at least once every five years. Your healthcare provider will order a blood test that will indicate how much cholesterol is carried in your bloodstream. This test will give your cholesterol levels. Your provider might also order what is called a lipid panel or a lipid profile. The panel gives you the following numbers:
- Total cholesterol.
- Non-HDL cholesterol.
- Ratio between cholesterol and HDL.
There are advanced tests that break down the size and shapes of LDL cholesterol levels, and also give the LDL particle number, but those are not normally ordered. Some test makers say that the more advanced tests are better at indicating who is at risk for heart disease, but most providers still feel that the usual tests are adequate.
What Types Of Cholesterol Are There
There are two different types of cholesterol including:
- “Bad Cholesterol” ;which carry cholesterol particles throughout your body. LDL cholesterol is bad because it builds up in the walls of your arteries, making them hard and narrow which can increase the risk of a heart attack.
- “Good Cholesterol” ;which picks up excess cholesterol and takes it back to the liver. Having high HDL is linked to lower risk of heart disease, heart attack, and stroke.;
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How Often Should I Get My Cholesterol Levels Checked
The frequency of getting your cholesterol levels tested depends on your age, presence of risk factors, and family history like a history of heart diseases, stroke, diabetes, or high cholesterol.
The following provides general recommendations for various age groups.
People who are 19 years of age or younger should:
- Get the first test done between ages 9 to 11 years
- Repeat the test every 5 years
- For children, who have a family history of high blood cholesterol, heart attack, or stroke, the testing may start at 2 years of age
People who are age 20 years or older:
- Those between the age of 20 to 44 years should get tested every 5 years
- Women in the age group 45 to 54 years should get tested every 5 years
- Men in the age group 45 to 65 years should get their cholesterol levels checked every 1-2 years
- Women in the age group 55 to 65 years should get tested every 1-2 years
What Is High Cholesterol
Cholesterol is a waxy substance that is made by the liver and obtained through the diet. It can be found in the fats in your blood. High cholesterol is when you have high amounts of cholesterol in the blood.
Cholesterol is essential in order for your body to continue building healthy cells, however having high cholesterol can increase your risk of heart disease. This is because it can lead to a build-up of fatty deposits in your blood vessels, which overtime can make it difficult for enough blood to flow through your arteries and consequently to your heart.
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How To Lower Your Elevated Ldl Cholesterol
Cholesterol is naturally produced by your body and is essential to its function throughout your everyday life. However, excessively high levels of cholesterolin particular, LDL cholesterol are bad and can lead to serious health problems such as clogged arteries, heart disease, and stroke.
What is LDL Cholesterol?
LDL stands for Low-Density Lipoproteins. This type of cholesterol is produced by the liver and is instrumental in the creation of cell walls, hormones, and digestive juices. However, when your LDL level is high, it can start to form a plaque-like substance on the walls of your cardiovascular system, blocking the natural flow of blood and leaving you at severe risk for heart attack and stroke. Put simply, LDL is the bad kind of cholesterol. But fear not there are several ways in which you can lower your LDL cholesterol and encourage the development of High-Density Lipoproteins , which actually function to limit the level of LDL cholesterol in your system.
Consider; Screening for Familial Hypercholesterolemia ?
Familial hypercholesterolemia is a genetic disorder that causes dangerously high levels of LDL, or bad cholesterol from birth. If you have a family history of heart disease and very high cholesterol, you may have FH. FH can be diagnosed with a simple blood test, or lipid panel. Learn more here.
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Why High Cholesterol Matters
High cholesterol puts you at risk for heart disease and stroke, leading causes of death in the U.S. High levels of LDL cholesterol can contribute to plaque buildup on the walls of the arteries, narrowing the arteries and restricting blood flow. If some of this plaque breaks off and gets stuck in a narrowed artery, it can block the artery and cut off blood supply to the heart or brain, resulting in heart attack or stroke.
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Can Bad Cholesterol Levels Be Too Low Can Good Cholesterol Levels Be Too High
It isnt often that people have bad cholesterol that is too low or good cholesterol that is too high. There are studies being done that suggest that extremes of any kind are not healthy for everyone.
Even though there is no clear-cut number about what LDL level is too low, levels under 40 mg/dL may be associated with certain health issues, including depression/anxiety, and hemorrhagic stroke.
However, there is data from clinical trials to support that there is no evidence of harm when LDLs remain <40mg/dl on statin therapy.
In some cases, genetic conditions can cause you to have very low cholesterol levels. In other cases, nutritional problems, some cancers, hypothyroidism and certain infections can also cause low cholesterol levels. In any of these types of situations, the underlying issues need to be addressed.
In terms of having too much of a good thing, researchers are studying the effects of too much HDL, the good cholesterol. No conclusions have been reached, but there have been studies into the possible relationship between high HDL and cancer, and a greater risk of heart attack among the high risk. Excessively high HDL may be dysfunctional HDL and not protective.
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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Which Foods Increase Ldl Cholesterol Levels
Your diet plays a massive role in determining your cholesterol levels. Foods high in trans fats, saturated fats, and salts can be especially dangerous. These include:
- Red meats
- Donuts, cookies, crackers, and other baked goods
- Fast foods
- Chicken with the skin on
- Cured or processed meats
Many food items you find in the store may have trans and saturated fats and high sodium, so make sure to carefully read the nutrition information before buying.
Testing Cholesterol At Home
Home cholesterol test kits are available at pharmacies or online and may seem like an easier option than going to the lab to get your blood drawn.
With these tests, only a small finger prick with a lancet is needed. A drop of blood is placed on a test strip and may be inserted in to a meter, and the result is available in a matter of minutes. It is quick and convenient. But is this the best way to test your cholesterol?
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Plant Sterols Can Lower Cholesterol Levels
Plant sterols are found naturally in plant foods including sunflower and canola seeds, vegetable oils and in nuts, legumes, cereals, fruit and vegetables. Some margarine and milks have concentrated plant sterols added to them. Margarines enriched with plant sterolslower LDL cholesterol in most people if the correct amount is eaten .
Symptoms Of High Cholesterol
Often, there are no specific symptoms of high cholesterol. You could have high cholesterol and not know it.
If you have high cholesterol, your body may store the extra cholesterol in your arteries. These are blood vessels that carry blood from your heart to the rest of your body. A buildup of cholesterol in your arteries is known as plaque. Over time, plaque can become hard and make your arteries narrow. Large deposits of plaque can completely block an artery. Cholesterol plaques can also break apart, leading to formation of a blood clot that blocks the flow of blood.
A blocked artery to the heart can cause a heart attack. A blocked artery to your brain can cause a stroke.
Many people dont discover that they have high cholesterol until they suffer one of these life-threatening events. Some people find out through routine check-ups that include blood tests.
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How To Increase Hdl Cholesterol
Although HDL levels are driven by family genetics, you can improve HDL levels in three key ways:
- If you are a smoker, research clearly shows that quitting smoking can increase HDL.
- Adopting a heart-healthy diet low in fat and high in fiber can also modestly raise your HDL.
- Aerobic exercise can also have positive effects on HDL. Have trouble exercising? Find a buddy; research shows it helps motivate you. That exercise can be as simple as increasing the amount of walking you do each week.
Lastly, although primarily used to decrease high LDL, some statin medications may potentially increase HDL levels moderately. Any medical treatment option should be discussed with your doctor. Importantly, high HDL does not protect you from the untoward effects of high LDL.
How Much Does The Test Cost
You may find it helpful to talk with your doctor about the costs of cholesterol testing. The cost of cholesterol testing may depend on several factors:
- What type of cholesterol test is being taken
- Whether LDL is being calculated or measured
- Insurance coverage
- Where the test is being performed
Blood testing is typically covered by insurance when prescribed by a doctor, but you may be responsible for out-of-pocket costs on copays, deductibles, or technician fees.
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