Author:
Robert Simon
Date Of Creation:
17 June 2021
Update Date:
1 July 2024
Content
Some sources of cholesterol raise cholesterol High Density Lipoprotein (HDL / "good" cholesterol) cholesterol, while others increase low density Lipoprotein (LDL / "bad" cholesterol) cholesterol. Increasing levels of LDL cholesterol can cause atherosclerosis - a buildup of cholesterol in the arteries and prevents the blood from carrying oxygen throughout the body. The cholesterol in your arteries can build up over time, speed up the buildup and get worse if unhealthy living habits are found. High cholesterol levels lead to heart disease and stroke - two of the most common causes of death in the United States. Read the article below to learn how to lower your cholesterol levels to lower your risk of heart disease and live a healthier, longer life.
Steps
Method 1 of 3: Change your diet
Reduce fat consumption. Trans fats and saturated fats are the two most harmful fats, leading to a higher risk of heart disease. Saturated fat is one of the largest sources of cholesterol in many people's diets. Reducing or eliminating trans and saturated fats from your diet, combined with eating and living a healthy lifestyle can lead to a significant reduction in cholesterol levels.- Food sources of saturated fat are red meat, poultry, and whole-fat dairy products.
- Trans fats are found in some meats, dairy products, baked goods, chips, corn or tortilla pumpkin cakes, fried foods, margarine and non-dairy ice cream. Avoid foods that are labeled "partially hydrogenated" that are high in trans fats.
- Health experts recommend limiting saturated fat intake to 10% (or less) of the total daily caloric intake. Even consuming a lower amount of saturated fat (but not less than 7% of the total calorie intake) will significantly reduce the risk of heart disease.
- Limit your intake of trans fats as low as possible because according to many doctors, these are the healthiest fats.
Choose healthy fats. The body needs some types of fat. Therefore, it is very important to choose and supplement healthy fats instead of bad fats. Healthy fats are polyunsaturated fats, monounsaturated fats, and omega-3 fatty acids.- Food sources of monounsaturated and non-fat
- Plant sources of omega-3 fatty acids are flaxseed meal, canola oil, soybean oil, walnuts, and sunflower seeds.
- Fish is rich in omega-3 fatty acids. Choose healthy fish like salmon, tuna, mackerel, sardines, and herring.
Eat foods high in fiber. Eating fiber-rich foods combined with a healthy lifestyle has been shown to be heart-healthy and lower in cholesterol. Soluble fiber reduces the absorption of cholesterol in the blood, thereby helping to reduce the total amount of LDL choleterol ("bad" cholesterol).- Good sources of soluble fiber include oatmeal, oat bran, kidney beans, apples, pears, barley, and plums.
- Try to eat at least 5-10 g of soluble fiber per day to lower total cholesterol and LDL cholesterol.
Consume Plant Sterol or Stanol. Sterols and Stanol are natural substances in plants that have been shown to reduce cholesterol absorption in the body. Incorporating plant sterols and stanol into the diet can help lower cholesterol levels as well as the risk of cardiovascular disease.
- According to some studies, plant sterols can reduce LDL cholesterol by 5-15%.
- Consume at least 2 g of Plant Sterols / Stanol per day to lower cholesterol.
- Sterols are naturally present in all plants. Sterol-rich plant foods are vegetable oils, nuts / seeds, grains, and many vegetables.
- Sterol / Stanol is often added as a booster for certain foods like margarine, orange juice, and drinking yogurt.However, not all margarine or orange juice is fortified with Sterol / Stanol. Therefore, you should check the product label before you buy.
Take a whey protein supplement. Whey is one of the two main types of protein found in dairy products. Whey protein supplementation has been shown to lower both LDL cholesterol and total cholesterol.
- Flour is a popular whey protein supplement. You can find whey protein powdered supplements at grocery or health food stores. The dosage used usually varies, depending on the product's brand and formula. Therefore, it is best to follow the instructions on the product packaging.
Reduce your carbohydrate intake. According to some studies, a low-carbohydrate diet helps reduce the amount of lipids, including cholesterol, that accumulates in the arteries. Although more research is still needed, reducing carb consumption may be a potentially powerful way to help prevent atherosclerosis in people with high cholesterol.
- Low-carb and heart-healthy diets should focus on lean protein sources like poultry, fish, eggs, tofu, and non-starchy vegetables.
- Most low-carb diets limit carbohydrates to 60-130 g per day.
- Talk to your doctor about low-carb diets and other options before starting any meal plan.
Consider a plant-based diet. Research has shown that plant-based diets, similar to those of vegetarians and vegans, have a significantly lower effect on LDL cholesterol and the risk of heart disease than meat-based diets.
- Although many vegetarian and vegan foods are high in sugars and trans fats, a plant-based diet that includes fruits, vegetables, nuts, and vegetable oils is still considered to help. heart health.
Method 2 of 3: Lifestyle changes
Increase exercise. A healthy lifestyle is very important to lower cholesterol and the risk of heart disease. You should try to do medium to high intensity aerobic exercises for at least 30 minutes, 5 days per week. Try to set aside 150 minutes per week to do moderate intensity exercise or 75 minutes to do intense exercise.
- Walking, cycling, swimming and jumping rope are all the best aerobic exercises.
Weight loss. Doctors recommend that patients with overweight and high cholesterol should plan to lose weight because being overweight puts pressure on the heart and increases blood pressure. Just losing a few kg will also help you improve your blood pressure and reduce the risk of atherosclerosis.
- If you are overweight and have high cholesterol, talk to your doctor about a weight loss plan that is right for you. Changing your diet and increasing exercise often helps you lose weight and live healthier lives.
Quit smoking. Smoking is a known cause of atherosclerosis and heart disease. Even occasional smoking can damage the heart and blood vessels, and increase the risk of atherosclerosis.
- If you are a smoker, talk to your doctor about how to help you quit smoking for a healthier life.
Limit or avoid alcoholic beverages. Drinking heavily and regularly has been shown to increase blood pressure and lead to atherosclerosis. Consuming too much alcohol can also cause weight gain - a factor causing atherosclerosis.
- To control alcohol consumption, you should adhere to recommended consumption limits. The National Health Service of the UK (NHS) calculates the unit of alcohol by multiplying the weight of alcohol by volume (in milliliters), then dividing by 1000. The maximum recommended daily intake is 1- 2 glasses of wine or beer.
Method 3 of 3: Take cholesterol-lowering drugs
Know when to seek help. If diet and exercise are not helping lower cholesterol, you may need to take medication. If you are concerned about your weight, cholesterol levels and lifestyle, talk to your doctor about a plan to change and take your cholesterol-lowering medication.
Drink Statin. Statins are a group of drugs that slow or block the enzyme responsible for cholesterol production by the body. Statins are among the most effective cholesterol-lowering drugs. Some studies show that Statin can help lower LDL cholesterol by 20-55%.
- Common statins are Atorvastatin (Lipitor), Rosuvastatin (Crestor) and Simvastatin (Zocor).
- Some people may experience muscle pain, joint pain and changes in liver enzyme levels when taking Statin. Do not take Statin if you have liver disease or are pregnant.
Drink Ezetimibe (Zetia). Ezetimibe helps reduce the amount of cholesterol the body absorbs. You can drink Ezetimibe with Statin. However, just taking Ezetimibe can also reduce LDL cholesterol by 18-25%.
- Ezetimibe can cause joint pain, diarrhea, and drowsiness. Therefore, do not take Ezetimibe while driving or operating machinery.
Drink resin with bile acids. Resin-binding bile acids are a group of drugs that bind cholesterol-rich bile acids in the gut, then remove them along with body waste. This group of drugs has been shown to reduce LDL cholesterol by 15-30%.
- The resin-bound resin drugs are Cholestyramine (Prevalite), Colestipol (Colestid) and Colesevelam (Welchol).
- This class of drugs should be used in conjunction with other cholesterol-lowering drugs to more effectively lower cholesterol.
- Side effects of the drug include stomach upset and constipation.
Advice
- For some people, making dietary and lifestyle changes enough to help lower cholesterol levels. However, some others need medication and a combination of a heart-healthy lifestyle.
Warning
- Talk to your doctor before starting any diet or exercise.
