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.
Foods With Added Sterols And Stanols
Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed, lowering the cholesterol in your blood.
We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but its not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.
These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.
Who should eat foods with sterols and stanols added?
Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.
They are suitable for:
- People with high cholesterol theres no real benefit if you dont have high cholesterol.
- Children with inherited high cholesterol such as familial hypercholesterolaemia with support from a doctor or dietitian.
- People taking statins sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.
They are not suitable for:
Aim for: one to three servings of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.
Three servings of: OR
- 1 glass of milk
One product a day:
How Often Should I Have My Cholesterol Tested
Adults should have their blood lipids measured every 5 years, starting at 45 years. Aboriginal and Torres Strait Islander people should start lipid blood tests at 35, because on average heart and blood vessel disease such as heart attacks and stroke happen 10 to 20 years earlier in Indigenous people.
All Australians in these age groups are eligible for a regular 20-minute heart health check with their doctor. This checks your blood pressure, cholesterol and blood sugar levels. Your doctor can then assess your risk of having a heart attack or stroke in the next 5 years.
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Health Conditions Related To Triglycerides And Cholesterol
High blood lipid levels may increase your risk for plaques to develop in your arteries or thicken the walls of your arteries .
Other health conditions related to high triglycerides or cholesterol include:
- High blood sugar levels or diabetes
- Metabolic syndromea cluster of conditions that increase your risk for heart disease
- Genetic conditions
Fruits Along With Berries
The benefits of fruits for a healthy heart cannot be counted on fingers. Yes, it does a lot more than you would believe it can.
Rich in soluble fibers, fruits curb the urge to eat more.
One such fiber, pectin is linked with low LDL cholesterol levels and is profusely found in citrus fruits. For instance, grapes, strawberries, apples, and pears.
Moreover, theyre full of flavonoids, a compound is known to bring down the rate of inflammation.
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Beans: Healthy Pintos And Garbanzos Stand Out
All types of beans and other legumes pinto, red, white, navy, black, garbanzo, lima, and lentil, for example are excellent sources of soluble fiber. Fiber binds to cholesterol-laden bile salts in the small intestine and promotes their excretion along with waste. When this happens, the liver must use more cholesterol to produce more bile salts, therefore lowering the amount of cholesterol available to make LDL.
Still, results of nutrition surveys published in January 2016 in PLoS One show that awareness of the cholesterol-lowering benefits of beans is low. Eating as little as one half cup of cooked pinto beans per day may lower total cholesterol and LDL cholesterol significantly, noted a study published in the Journal of the American College of Nutrition in June 2007.
Different Ways For Lowering Cholesterol
There are four major ways people lower their bad cholesterol: diet, exercise, supplements, and medications. The first three methods have no side effects while lowering LDL, but all will take time to work effectively, so patience is key!
Here we will break down seven completely natural ways that you can help lower your cholesterol levels.
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Tactics To Reduce Cholesterol Quickly
For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.
Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.
Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.
Thats what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1
Red Wine Or Grapes: A Toast To Resveratrol
A plant-based chemical known as resveratrol, found in the red grapes used to make red wine, can help to lower blood levels of LDL cholesterol. It also appears to protect against coronary artery disease, thanks to its antioxidant and anti-inflammatory properties. Furthermore, a glass of red wine with a meal can help prevent the constriction of blood vessels that can follow a fatty meal and lead to atherosclerosis and heart attack.
If you don’t drink, don’t start now. You can get resveratrol from red, black, and purple grapes, and from blueberries, cranberries, and even peanut butter. If you do drink alcohol, limit your consumption of red wine to one or two 5 oz glasses a day.
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Eat Fewer Refined Grains Such As White Flour
Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.
Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.
In Harvard Universitys Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2
When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?
The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.
Eating Well + Exercise
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.
All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
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What Is Hdl Cholesterol Versus Ldl Cholesterol
Cholesterol is important for the body because it helps make the hormones and other substances that help regulate important body functions. HDL cholesterol is good for your heart because it helps lower bad LDL cholesterol in the blood.
HDL removes excess amounts of LDL from cells while also reducing inflammation in the arteries, which may cause atherosclerosis or hardening of artery walls.
On the other hand, LDL Cholesterol clogs up arteries over time by increasing plaque formation with its deposits this leads to high-risk factors such as increased chances of stroke, heart attack, angina, and vascular dementia, among others.
The level of cholesterol in your bloodstream is called blood lipid levels. High levels can lead to coronary disease and strokes if not managed well.
Since HDL has a positive effect on lowering LDL levels, if we have more of this good kind , thats better for us!
What About Eggs Should I Avoid Them
For years, medical professionals have told people to avoid eggs because of their cholesterol content . I see it quite often, patients come to me and have swapped their protein-rich egg breakfast for a cold cereal higher in sugar and lower in protein.
The effect of the cholesterol we eat on the cholesterol content in our blood is not strong . In fact, the U.S. Dietary Guidelines for Americans even removed their cholesterol restriction in 2015. We shouldnt be eating 5-egg omelets every day with highly processed meats. But, 1-2 eggs paired with high fiber foods can be a healthy breakfast option to keep us satisfied until our next meal or snack.
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Eat More Soluble Fiber With Whole Grains
One way to lower your LDL Cholesterol is by eating more soluble fiber with whole grains. There can be both good and bad types of dietary fibers-soluble or insoluble.
Good sources for this kind of fiber include Oatmeal, Green peas, lentils, beans, barley, and blackberries!
Insoluble fibers are the opposite because they do not dissolve in water these come from broccoli and cauliflower, which lower blood sugar levels over time like soluble fibers.
Soluble fiber is especially important for lowering LDL cholesterol levels because soluble fibers lower the amount of bad cholesterol that you absorb in your intestines.
Soluble fiber also helps lower blood sugar and insulin levels this is important for those who are diabetic so they can control their disease better with diet changes!
Its best to consume a mix of both types of fiber to get all the benefits needed from them without any drawbacks!
Here are some food sources: Oatmeal, beans, peas, lentils, and barley. These foods contain more than just good vitamins but they will help lower bad cholesterol as well.
Both kinds help lower LDL cholesterol by slowing down digestion to remain exposed to high amounts of bile acids for too long.
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:
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Dangers Of High Cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.
While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.
But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.
Extra Virgin Olive Oil
A star in the Mediterranean diet, extra virgin olive oil is frequently associated with a healthy heart.
Infused with the sheer goodness of monounsaturated fatty acids, its also an abundant source of polyphenols known for decreasing inflammation.
As a result, this brings down the risk of anything unhealthy associated with your heart.
This is perhaps one of the most healthy oils that top the list of foods that increase HDL and decrease LDL.
So, these were some of the LDL cholesterol-lowering foods list that answers how to reduce cholesterol without medication.
Not to mention, these are some of the easily available foods that lower cholesterol fast.
All these foods combined will definitely make up the best diet to lower LDL and raise HDL.
Apart from the foods, there are some proven drinks, exclusively known for regulating your cholesterol levels. So, what is the best drink to lower cholesterol?
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Should I Stop Drinking If I Have High Cholesterol
Cutting down on alcohol will help your liver to work better at removing bad cholesterol. It may also improve your heart health in other ways by helping you lose weight and lower your blood pressure.
Our top tips for drinking alcohol are to:
- drink less than 14 units of alcohol a week
- have a few days each week where you dont drink at all
- avoid binge drinking by drinking half what you usually would
- order a small glass of wine or half a pint of beer.
Read more of our advice on alcohol.By making some of these small changes you should see your cholesterol levels go down.
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.
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Dietary Cholesterol Dont Get Confused
Some foods naturally contain dietary cholesterol, but dont make a big difference to the cholesterol in your blood. These are foods like eggs, some shellfish such as 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. Only cut down on these foods if your doctor or a dietitian has advised you to. To lower cholesterol, its more important to cut down on the amount of saturated fat you eat.
How To Lower Cholesterol Naturally In 28 Simple Steps
There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while its true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.
Ready to get started? Lets take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.
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