5 Ways To Lower Cholesterol
Whole grains, such as those found in whole-grain breads and pastas, promote heart health.
Story highlights
• Whole grains, vegetables and
fruits are important for lowering cholesterol
• Weight loss can have a good
impact on cholesterol
• Quitting smoking can reduce the
risk of heart disease
Cholesterol has long been viewed
as a crime for heart health, but our understanding of these animals is
changing. Many have recently suggested that risk factors should determine who
should receive drugs called statins to lower cholesterol levels, and who should
change their lifestyle to combat these problems.
Anyone with diabetes, heart
disease, "bad" cholesterol above 190 or a 10-year risk of heart
attack above 7.5% should take statins, new guidelines from the American Heart
Association and the American College of Cardiology say. All people with high
cholesterol: Treat it with your own hands.
There is a caveat, too, that not
all cholesterol is the same. There's "good" cholesterol - high-density
lipoproteins, or HDL - that you want to keep relatively high, and
"bad" cholesterol - low-density lipoproteins, or LDL - that need to
be kept away.
Here are some lifestyle
modifications you can try, with the aim of pushing the bad and good cholesterol
down to healthy levels. Keep in mind that, according to the American Heart
Association, this strategy may not be enough, especially if you have a family
history of high cholesterol. Talk with your doctor about what treatment plan is
best for you.
1. Lose weight
You may be able to lower your
cholesterol levels significantly by dropping 5% to 10% of your body weight,
according to the Mayo Clinic.Getting there isn't always easy, but you can start
with small steps. or it could include incorporating physical activity into your
daily routine in simple ways, such as walking up and down stairs.Replace fast
food lunches with healthy homemade foods and eat carrots instead of potato
chips.
Introducing more exercise slowly
and a healthier diet can have a big impact on your weight and, in turn, lower
your cholesterol.
A healthy weight is essential for
overall heart health, in fact, the American Heart Association and American
College of Cardiology released a new report asking doctors to create a
customized weight loss plan and recommend counseling with a certified dietitian
or weight loss specialist for at least six months. Doctors should also offer
bariatric surgery as a potential option for some patients with high body mass
index, the report said.
2. Be a picky eater
What you eat can make a big
difference to cholesterol.Watch out for saturated fat, which lurks in red meat
and dairy products. The Mayo Clinic recommends that less than 7% of daily
calories come from saturated fat. Alternatives include lean cuts of meat, low-fat
dairy products, and monounsaturated fats, which you can get from olive oil,
peanut oil, and canola oil.
But avoid foods that contain
partially hydrogenated oils - ingredients that indicate the presence of trans
fats, a hallmark of fried foods, and many commercial baked goods.
Even products that say
"trans fat free" may not be completely free of these fats; in the
United States, the label "trans fat-free" can be affixed to any food
containing less than 0.5 grams of fat per serving.Such small amounts can add
up, so check the ingredients for partially hydrogenated oils.
In general, you should consume no
more than 300 milligrams of cholesterol every day, and if you have heart
disease or diabetes, that number drops to 200. Organ meats such as liver, egg
yolks, and whole milk products are full of cholesterol; You can replace it with
lean cuts of meat, egg substitutes and skim milk.
Whole grains, vegetables and
fruits can all help lower cholesterol. Foods rich in omega-3 fatty acids can
also help lower bad cholesterol; These include certain fish - salmon, mackerel
and herring - as well as walnuts, almonds and ground flaxseeds.
Oatmeal is an antidote to bad
cholesterol because it contains soluble fiber, which reduces the absorption of
cholesterol into the bloodstream. Kidney beans,barle,
pears,apples, and prunes are also good
sources of soluble fiber.
3. Be active
Try to exercise 30 minutes per
day, with your doctor's approval, and you can immediately reduce your overall
cholesterol and increase your good cholesterol. Your weight loss journey can
start with 10 minute intervals of physical activity several times a day.
Look for opportunities to add
exercise. Can you take a walk during lunch hour? Can you ride a bicycle to
work? Can you start a sports match, or jog? When you watch TV, can you sit up?
Finding a sports partner can also
help. You could also consider starting or joining a group that exercises
together.
4. No more cigarettes
Everyone knows smoking is bad for
your health, so it's no surprise that smoking is harmful to the heart. If you
quit smoking, you can raise your good cholesterol levels.What's more, your
blood pressure drops within 20 minutes of stopping, according to the Mayo
Clinic. The risk of heart attack decreases within 24 hours of quitting smoking,
and within a year the risk of heart disease is only half that of a person who
smokes. The risk of heart disease drops to the same level as that of people who
have never smoked within 15 years of quitting.
5. Reduce alcohol consumption
Drinking alcohol in excess can
lead to high blood pressure, heart failure and stroke. Therefore, women of all
ages and men over the age of 65 are advised to drink only one alcoholic drink
per day; for men aged 65 and under, choose a maximum of two drinks.
Interestingly, high levels of
good cholesterol have been associated with moderate alcohol use, but this
association has not been shown to be strong enough to recommend alcohol to
nondrinkers.
Although these lifestyle changes
can be beneficial, sometimes doctors still need to prescribe
cholesterol-lowering drugs. If your cholesterol is high, talk to your health
care provider and come up with a plan of attack that is easy to manage.
Post a Comment for "5 Ways To Lower Cholesterol"