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What To Do To Get Your Cholesterol Down

Foods With Added Sterols And Stanols

Smart Tips – Lower Your Cholesterol Naturally by Dr. Allen Peters

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:

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.

How To Lower Cholesterol Naturally In 28 Simple Steps

By Rachael Link, MS, RD

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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Treatment For High Cholesterol

Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.

You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.

Supplements To Lower Cholesterol

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Some companies sell supplements that they say can lower cholesterol. Researchers have studied many of these supplements, including red yeast rice, flaxseed, and garlic. At this time, there isn’t conclusive evidence that any of them are effective in lowering cholesterol levels. Also, supplements may cause side effects and interactions with medicines. Always check with your health care provider before you take any supplements.

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Myth: All Cholesterol Is Bad For You

Fact: Some types of cholesterol are essential for good health. Your body needs cholesterol to perform important jobs, such as making hormones and building cells. Cholesterol travels through the blood on proteins called lipoproteins. Two types of lipoproteins carry cholesterol throughout the body:

  • LDL , sometimes called bad cholesterol, makes up most of your bodys cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
  • HDL , or good cholesterol, carries cholesterol back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.

When your body has too much LDL cholesterol, it can build up in the walls of your blood vessels. This buildup is called plaque. As your blood vessels build up plaque over time, the insides of the vessels narrow. This narrowing can restrict and eventually block blood flow to and from your heart and other organs. When blood flow to the heart is blocked, it can cause angina or a heart attack.

Questions To Ask Your Doctor

  • Am I at risk for heart disease?
  • How often should I get my cholesterol tested?
  • What are my cholesterol levels? What do they mean?
  • What lifestyle changes do I need to make to help improve my cholesterol levels and heart health?
  • Is there a chance that Ill need cholesterol-lowering medicine?
  • What are the risks and benefits of taking this medicine?

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Add High Magnesium Foods

Only 50% of Americans eat enough magnesium . This powerhouse mineral has tons of benefits in the body. Specifically, magnesium is shown to lower CRP, a protein that increases when your body is inflamed . Since high cholesterol and heart health is highly related to inflammation this is only going to help you.

Foods high in magnesium:

Dark leafy greens, organic dark chocolate, almonds, sesame seeds roasted, sunflower seeds, broccoli, pumpkin seeds, black beans, avocado, banana.

Why Are We Even Trying To Lower Our Cholesterol So Quickly

How to Lower Cholesterol

The crux of this entire article rests on this answer.

  • Maybe you wish to show your health or life insurance company a certificate of health. It certainly involves a blood test.
  • Is it ethical? That is not for us to decide. However, lowering your cholesterol in a week or less can actually end up inspiring you to pursue fitness and healthy eating afterwards.

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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.

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
  • a medium sized vegetable such as a turnip, parsnip, sweet potato, leek, tomato or carrot
  • a medium sized fruit for example, an apple, orange or banana
  • 2 small fruits such as plums or satsumas
  • a handful of berries or grapes and other small fruits like strawberries and prunes
  • a good-sized slice of a larger fruit such as a melon, mango or pineapple
  • a tablespoon of dried fruit
  • a 150ml glass of fruit juice
  • a bowl of salad

Fruits and vegetables can be fresh, tinned, frozen or dried. They all count. If you choose tinned, choose options in juice or water, without added sugar or salt.

Potatoes, yams, cassava and plantains are exceptions. They dont count because they count as a starchy food, like rice or pasta.

Unsweetened fruit juice and smoothies count too, but only one portion. More than one doesnt count because the loose sugar and acid in them can damage your teeth.

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Red Grapefruit: As Much As A 20 Percent Difference

Eating just one red grapefruit daily for a month can help to lower LDL cholesterol by as much as 20 percent, one study in the Journal of Agricultural Food Chemistry in March 2006 showed. This cardioprotective effect is most likely due to compounds called liminoids and lycopene found in the pulp. Grapefruit also contains the soluble fiber pectin, which contributes to LDL lowering.

But be aware that grapefruit can enhance the effect of certain heart medications, such as statins and calcium channel blockers. If you’re on one of these drugs, check with your doctor before eating grapefruit or drinking the juice.

Myth: I Would Be Able To Feel It If I Had High Cholesterol

Ways To Lower Cholesterol

Fact: High cholesterol usually has no signs or symptoms. You may not know you have unhealthy cholesterol levels until it is too latewhen you have a heart attack or stroke. Thats why its so important to get your cholesterol levels checked at least every 5 years.1,2 Learn more about getting your cholesterol checked.

Occasionally, some people develop yellowish growths on their skin called xanthomas, which are cholesterol-rich deposits. People with xanthomas may have high cholesterol levels.

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Strike A Few Yoga Poses

After all this talk about aerobic exercise and lifting weights, it may seem odd that yoga would show up on the list. After all, yoga is mostly stretching, right?

Studies show, however, that yoga may reduce risk of heart disease. In some cases, it may directly affect cholesterol levels.

Researchers reported in the Indian Heart Journal that a three-month yoga program helped reduce total cholesterol and LDL cholesterol. It also improved HDL cholesterol levels in diabetics. The participants practiced for about one hour a day.

In a large study review published in the European Journal of Preventive Cardiology, those who regularly practiced yoga showed significant improvement in LDL cholesterol, HDL cholesterol, and blood pressure over those who didnt exercise.

How Is Cholesterol Measured

Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .

Visit your GP to determine whether you need to lower your cholesterol level and what action to take.

GPs can also do a heart health check, that calculates your heart disease and stroke risk.

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What Causes High Cholesterol

Some causes of high blood cholesterol include:

  • Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol.
  • High intake of foods containing unhealthy fats such as fatty meats, full-fat dairy products, butter, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products . Foods high in trans-fats include most commercially baked products and deep-fried takeaway foods.
  • Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of LDL cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, nuts and seeds every day.
  • Cholesterol in food this has only a small effect on LDL cholesterol -saturated fats and trans-fats in food have a much greater effect.
  • You can also eat up to 7 eggs a week as part of a healthy, balanced diet low in saturated and trans-fats, without increasing your risk of heart disease.

Some people will have high cholesterol even if they follow a healthy, balanced diet low in saturated fats and trans-fats. These people may need to take cholesterol-lowering medicine as prescribed by their doctor.

Go For A Nice Run Or Jog

How To Lower Your LDL Cholesterol

If your joints are in good shape and you enjoy jogging, youre in luck, as this is a great exercise for lowering cholesterol and for managing your weight. Dont think you have to race, though. An easy jog for a few miles may be better for lowering cholesterol than a fast sprint around the block.

In a 2013 study published in the Archives of Internal Medicine, researchers reported that long-distance runners showed significantly better improvements in HDL cholesterol levels than short-distance runners . They also saw better improvements in their blood pressure.

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Consider Plant Sterols And Stanols

Multiple types of supplements show promise for managing cholesterol.

Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.

However, because parts of their chemistry are different from human cholesterol, they do not contribute to clogged arteries.

Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.

Small amounts of plant stanols and sterols are naturally found in vegetable oils, and are also added to certain oils and butter substitutes.

One study of 60 men and women found consuming yogurt with one gram of plant stanols reduced LDL by about 15%, compared to a placebo. Another study showed they decreased LDL by 20% .

In spite of these benefits to cholesterol, available studies have not proven that stanols or sterols decrease the risk of heart disease. The higher doses in supplements are not as well tested as the small doses in vegetable oils .

summary

Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.

There is strong evidence that fish oil and soluble fiber improve cholesterol and promote heart health. Another supplement, coenzyme Q10, is showing promise in improving cholesterol, although its long-term benefits are not yet known.

Why Exercise Is Effective At Lowering Cholesterol

Cholesterol is one of the fatty substances we have circulating in our blood. If we have too much, it can stick to the inside walls of our arteries, narrowing them and increasing risk of cardiovascular disease.

Its not only the amount of cholesterol in the blood that affects our risk, though. Other factors play a part. One of these is the type of protein that carries the cholesterol through the body. Low-density lipoprotein cholesterol is more likely to cause problems. High-density lipoprotein cholesterol protects the body from cholesterol buildup.

Exercise helps increase levels of HDL good cholesterol. Researchers reported on this in Lipids in Health and Disease. Physically active women had significantly higher levels of HDL cholesterol than sedentary women. Another study published in Arteriosclerosis, Thrombosis, and Vascular Biology found similar results. In men with belly fat, regular endurance exercise increased HDL good cholesterol levels.

Exercise may even change the nature of our cholesterol. In 2002, researchers from Duke University Medical Center found that exercise improved the number and size of the particles carrying cholesterol through the body. Those who exercised more had larger, fluffier particles that were less likely to clog arteries.

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Skip The Sweet Drinks

One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week — that means three 12-ounce cans of soda.

Best Exercises For Lowering Cholesterol

#cholesterolloweringfoods

Some research has indicated that it may be that how much you exercise is more important than what kind of exercise you do. That means its worth it to incorporate more activity into your day however you can. Take a walk during your lunch hour, choose the stairs, stand up to take phone calls, or store a jump rope at your desk.

In addition, try to incorporate at least 30 minutes of structured exercise into each day. Any exercise is better than none, but the following six types have shown in studies to be effective at reducing cholesterol levels.

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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.

Foods That Fight High Cholesterol

It’s easy to eat your way to an alarmingly high cholesterol level. And the reverse is true too changing what you eat can lower your cholesterol and improve the composition of the armada of fats floating through your bloodstream. Fresh fruits and vegetables, whole grains, and “good fats” are all part of a heart-healthy diet. But some foods are particularly good at helping bring down cholesterol.

How? Some cholesterol-lowering foods deliver a good dose of soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Others provide polyunsaturated fats, which directly lower LDL, or “bad” cholesterol. And those with plant sterols and stanols keep the body from absorbing cholesterol. Here are 5 of those foods:

  • Oats. An easy way to start lowering cholesterol is to choose oatmeal or an oat-based cold 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.
  • 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.
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