Did you know that too much cholesterol in the blood can lead towards heart disease? This is the number one cause of death in the United States. It is important to learn how to lower cholesterol with these 8 easy different steps.
2,100+ Americans day each die because of cardiovascular disease.
A death occurs every 40 seconds. While you have read this first paragraph, someone has already died cause of cardiovascular disease..
This is not supposed to scare you but make you more aware of what you can do to change and have a low cholesterol diet.
These tips and tricks will teach you how to lower cholesterol.
One of the first things you need to know is the proper terminology and facts. This includes knowing what LDL cholesterol is. It is affected by diet and knowing what fats increase or decrease LDL cholesterol levels is important.
Human biology naturally produces LDL cholesterol but eating trans fats and saturated fats increase blood cholesterol levels.
Lowering LDL levels can be done by reducing 5 - 6% of saturated fats which can mean consuming 11-13 grams of saturated fats per 2,000 calorie diet.
The The American Heart Association recommends these fat guidelines for any American that is 2 or older.
Chocolate is one of the things that can help you lower cholesterol. This is because it has antioxidants that can help build up HDL (good) cholesterol levels.
In a study conducted by The American Journal of Clinical Nutrition (AJCN) concluded that participants that had supplemented with 22g of cocoa powder and 16g of dark chocolate had a 24% increase in HDL levels over 12 weeks.
This was compared to the people who didn’t have supplemented cocoa powder/dark chocolate saw only a 5% increase in HDL levels.
The key is dark chocolate is that it has 3 times as many antioxidants, compared to milk chocolate.
Antioxidants help keep arteries unclogged by preventing blood platelets from sticking together.
Tea is a health craze drink that is useful for many reasons from antioxidants to fighting against LDL cholesterol levels.
There is no reason why you shouldn’t be drinking tea – it has so many benefits.
The United States Department of Agriculture study showed drinking black tea lowered blood lipids by 6-10% within a three week period.
It also stated that drinking tea along with a healthy diet with lower fat, saturated fatty acids, and cholesterol helped reduce the overall total LDL cholesterol levels.
To make the ideal tea, steep tea in hot water for at least 3 minutes, this will ensure that it releases the beneficial compounds.
If you do not like black tea, add a spoon of honey to add a little sweetness.
Scientists are given you another reason to grab a glass of red wine. Antioxidants in a red may help prevent heart disease by increasing high-density lipoprotein (HDL), the good kind.
This option is for people who already drink alcohol, and doctors would not recommend this solution to get a person who does not drink alcohol.
Drinking too much red wine can harm you and not be beneficial.
It is only beneficial when you have a glass of red wine during dinner time and not every meal of the day. Can you imagine having a glass of red wine for breakfast! Not a good idea and your employer might agree.
Resveratrol in red wine might be the key ingredient in providing this added benefit of preventing damage to blood vessels. It also reduces LDL levels and prevents blood clots.
Another study by Universidad Complutense de Madrid in Spain found that drinking red wine decreased LDL levels by 9% and participants with high cholesterol saw a 12% drop in LDL.
Salmon and fatty fishes are rich in Omega-3 fats that have tremendous health benefits.
Did you know it has been shown to help with dementia, heart disease, and many other diseases?
If that wasn’t enough reason to eat salmon, it now helps lower cholesterol.
Replacing saturated fats with omega-3s that can be found in sardines, salmon and herring can raise HDL cholesterol by 4% according to Loma Linda University.
Another study was done by Human Nutrition Research Centre noted that participants who ate salmon for 20 day period saw 10% increase in HDL levels.
Triglyceride levels found in men can lower blood fat by 24% with fish oils.
Beans are really good for the heart and could also help lower cholesterol.
By just adding half of cup of beans to your soup it could help fight against bad cholesterol. Beans have a lot of fiber that help to slow the rate and absorption of cholesterol.
Black beans, in particular, have the most soluble fiber amongst the plant group.
One cup of black beans provides 5 grams of potent cholesterol lowering agent, which is twice the soluble fiber of oats.
It is important not to ignore oats altogether; they have added benefits as well. The idea is to have a diet that consists of a variety of foods that you can eat for breakfast, lunch and dinner.
Rather than that glass of red wine for breakfast, oats should be the answer to a healthy start in the day. By just adding two cups of oats to your breakfast it can help lower LDL rates by 5.3%.
Results will come within a 6 week period and it is recommended to eat oatmeal or oat bran which can be found in baked goods, cereals and other products.
Researchers found that soluble fiber, which is found in oatmeal, sticks to the cholesterol and stops it from being absorbed in the intestines.
To lower your overall cholesterol, it is important to combine oats with other cholesterol-lowering foods to enhance the effectiveness.
In addition to this would be using cholesterol-fighting drugs such as Zetia to lower cholesterol.
Zetia is a prescription medication that helps lower cholesterol levels and other sterols that are absorbed by the body.
It works alongside with low-cholesterol diet, low-fat diet to control high cholesterol.
Medication is intended to be a part of low-cholesterol diet program alongside exercise (weight control).
Do not take Zetia with cholestyramine (Prevalite, Questran), colestipol (Colestid), and colesevelam (Welchol).Wait at least 4 hours before taking any of the medication listed above and 2 hours before taking other medication.
The effects of zetia can take up to 2 weeks and for optimal results, continue taking zetia as directed.
Some of Zetia side effects include:
This is not a complete list of side effects and you should contact your physician for more information.
After going through a list of foods that are good for cholesterol, here is a list of foods that you want to avoid/eliminate from your diet. These foods increase LDL levels and put cholesterol numbers in a dangerous zone. Try to avoid the following: