Excessive Cholesterol, along with triglycerides in the blood, can form atherosclerosis, which is the plaque that builds up in the arteries. Atherosclerosis can increase the chances of a coronary heart attack, heart disease, stroke, and other related issues. Triglycerides are the fat that is stored in the bloodstream from the excess fat in our diets. Triglycerides combine with the high LDL level and create harmful plaque buildup.
Lifestyle Choices
Because high levels of LDL and triglycerides are both associated with food intake and the body’s inability to burn fat, adopting healthier habits can help lower cholesterol naturally.
• Eat a healthy diet
• Quit smoking (contributes to atherosclerosis)
• Start a regular exercise program
• Cut back on alcohol and processed foods
Schedule an annual exam with your physician to check your cholesterol levels on a regular basis. If you have high cholesterol, your doctor may prescribe medication to help lower the overall cholesterol levels. In addition to medication, a change in diet can help to decrease LDL and Triglycerides, as well as raise your HDL to optimum levels.
Incorporate Healthy Foods and Nutrients into Your Diet
A significant contributor to successfully lowering LDL is the addition of soluble fiber, omega-3 fatty acids, mono-saturated fatty acids (MUFAs), powerful antioxidants and lutein, to your diet. However, in order to see the benefit of ultimately lowering bad cholesterol, an overall healthy diet must be maintained. This includes decreasing, and in some cases, eliminating processed foods from your diet. Cholesterol lowering foods can drop your bad cholesterol levels by 5-10% within a few weeks; your cardiologist can speak with you about a personalized dietary plan.
More Details on Cholesterol Lowering Foods
Garlic can limit plaque buildup in the arteries and should be consumed raw if possible. You can achieve this by adding a few minced cloves at the very end of your cooking or add it to your salsa, salad dressings, or hummus spread.
Soluble fibers are found in foods like beans, apples, pears, prunes, and oats. When bile acids are removed from your blood, the liver must use cholesterol to produce more bile. This is where soluble fiber comes into play. It binds to the bile acid and therefore lowers the cholesterol in the body.
Oats contain a compound called beta-gluten. When digested, beta-gluten essentially absorbs LDL in the bloodstream. People that eat oatmeal or oat bran several times a week can see a significant improvement in their cholesterol level.
Fatty fish contain omega 3 fatty acids, which also aid in lowering LDL. They are a healthy alternative to saturated fats that are found in other animal protein and lard.
Red wine is thought to help to lower cholesterol through the polyphenol antioxidants. It’s best to drink in moderation, as too much wine has a counter effect on the heart.
Spinach and other leafy greens contain an antioxidant called lutein. Lutein is a powerful anti-fat lipid element that when eaten on a regular basis can reduce your cholesterol considerably.
Black tea has been shown to reduce LDL by up to 10% in as little as a month in some patients. Drinking it iced or hot, you can’t go wrong, but keep the sugar to a minimum, as sugar counteracts the effectiveness of the compounds in the tea.
Avocado and olive oil are excellent forms of MUFAs or monosaturated fatty acids. These MUFAs lower LDL by replacing saturated fats like butter or margarine. Avocado is also an outstanding source of fiber.
Medications
The most common cholesterol lowering drugs are statins. In recent years there have been other medication developments that may help to lower your total cholesterol levels.
It’s best to speak with your physician before changing your diet or exercise program. Your doctor will develop a strategy to suit your specific needs, along with a coordinated medication and lifestyle strategy.
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