EATING YOUR WAY TO LOW CHOLESTEROL ~ How I Lowered My Cholesterol Without Drugs
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Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Omega-3 fats are found in high amounts in fatty fish like salmon, mackerel, herring and deep sea tuna like bluefin or albacore, and to a lesser degree in shellfish including shrimp Trans fats are unsaturated fats that have been modified by a process called hydrogenation. This is done to make the unsaturated fats in vegetable oils more stable as an ingredient. Many margarines and shortenings are made of partially hydrogenated oils. The resulting trans fats are not fully saturated, but are solid at room temperatures.
This is why food companies have used trans fats in products like spreads, pastries and cookies — they provide more texture than unsaturated, liquid oils. Unfortunately, partially hydrogenated trans fats are handled differently in the body than other fats, and not in a good way.
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Another study estimated a law restricting trans fats in New York will reduce heart disease deaths by 4. In the United States and an increasing number of other countries, food companies are required to list the amount of trans fats in their products on nutrition labels.
However, these labels can be misleading , because they are allowed to round down when the amount of trans fat per serving is less than 0. To avoid this trick, read the ingredients in addition to the nutrition label. However, the beneficial bacteria that live in your intestines can digest soluble fiber. In fact, they require it for their own nutrition.
One week study had 68 adults add 15 grams of the psyllium product Metamucil to their daily mg dose of the lipid-lowering medication simvastatin. This was found to be as effective as taking a larger mg dose of the statin without fiber Some of the best sources of soluble fiber include beans, peas and lentils, fruit, oats and whole grains. Fiber supplements like psyllium are also safe and inexpensive sources.
Exercise is a win-win for heart health. Not only does it improve physical fitness and help combat obesity, but it also reduces harmful LDL and increases beneficial HDL 27 , In one study, twelve weeks of combined aerobic and resistance exercise reduced the especially harmful oxidized LDL in 20 overweight women These women exercised three days per week with 15 minutes each of aerobic activity including walking and jumping jacks, resistance-band training and low-intensity Korean dance.
While even low-intensity exercise like walking increases HDL, making your exercise longer and more intense increases the benefit 30 , Based on a review of 13 studies, 30 minutes of activity five days a week is enough to improve cholesterol and reduce the risk of heart disease. The longer the duration, the greater the effects Resistance exercise can decrease LDL even at modest intensity. At maximum effort it also increases HDL. Increasing the number of sets or repetitions increases the benefit A two-year study of 90 adults on one of three randomly assigned weight loss diets found weight loss on any of the diets increased the absorption of cholesterol from the diet and decreased the creation of new cholesterol in the body A study of 35 young women showed decreased creation of new cholesterol in the body during weight loss over six months Smoking increases the risk of heart disease in several ways.
One of these is by changing how the body handles cholesterol. The immune cells in smokers are unable to return cholesterol from vessel walls to the blood for transport to the liver.
Lower your cholesterol - NHS
This damage is related to tobacco tar, rather than nicotine These dysfunctional immune cells may contribute to the faster development of clogged arteries in smokers. In a large study of several thousand adults in Pacific Asia, smoking was associated with decreased HDL levels and increased total cholesterol Fortunately, giving up smoking can reverse these harmful effects 36 , When used in moderation, the ethanol in alcoholic drinks increases HDL and reduces the risk of heart disease.
This reduces the risk of clogged arteries and heart disease While moderate alcohol intake reduces heart disease risk, too much alcohol harms the liver and increases the risk of dependence.
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- Fats and cholesterol.
The recommended limit is two drinks daily for men and one for women 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.
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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 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.
One study of 42 adults found that taking 4 grams of fish oil daily reduced the total amount of fat being carried in blood. In another study, taking 6 grams of fish oil daily increased HDL 45 , A study of over 15, adults also found that omega-3 fatty acids, including from fish oil supplements, reduced the risk of heart disease and prolonged life expectancy You can shop for fish oil supplements online.
Another study found similar results using a 5-gram psyllium supplement twice daily. You can check out a selection of psyllium supplements online. Coenzyme Q10 is a food chemical that helps cells produce energy. It is similar to a vitamin, except that the body can produce its own Q10, preventing deficiency. Even if there is no deficiency, extra Q10 in the form of supplements may have benefits in some situations. Several studies with a total of participants found coenzyme Q10 supplements reduced total cholesterol. You can purchase coenzyme Q10 supplements online.
Cholesterol has important functions in the body, but can cause clogged arteries and heart disease when it gets out of control. Low-density lipoprotein LDL is prone to free radical damage and contributes most to heart disease.
11 foods that lower cholesterol
Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels. Trans fats can also raise cholesterol levels. Artificial trans fats can be found in hydrogenated fat, so some processed foods, such as biscuits and cakes, can contain trans fats. In the UK, manufacturers and most of the supermarkets have reduced the amount of trans fats in their products. Most people in the UK do not eat a lot of trans fats, but you should keep checking food labels for hydrogenated fats or oils.
Eating plenty of fibre helps lower your risk of heart disease, and some high-fibre foods can help lower your cholesterol. Aim to eat at least 5 portions of different fruit and vegetables a day.
7 Tips to Fix Your Cholesterol Without Medication
Some foods naturally contain cholesterol, called dietary cholesterol. Foods such as kidneys, eggs and prawns are higher in dietary cholesterol than other foods. Dietary cholesterol has much less of an effect on the level of cholesterol in your blood than the amount of saturated fat you eat does.
If your GP has advised you to change your diet to reduce your blood cholesterol, the most important thing to do is to cut down on saturated fat. An active lifestyle can also help lower your cholesterol level. Activities can range from walking and cycling to more vigorous exercise, such as running and energetic dancing. Moderate aerobic activity means you're working hard enough to raise your heart rate and break a sweat.
One way to tell whether you're exercising at a moderate intensity is if you can still talk but cannot sing the words to a song.
officegoodlucks.com/order/34/320-como-descobrir-a.php Read more about getting more active and achieving your recommended activity levels. If your doctor has told you that you have high cholesterol and you can lower it by changing your diet, there's no need to buy special products to lower your cholesterol. These products are not recommended by doctors and are no substitute for a healthy, balanced diet.
These products are designed for people who already have high cholesterol, but it's not essential to eat plant sterols or stanols to help manage your cholesterol. There may be other, simpler and less expensive changes you can make, such as eating a healthy, balanced diet and being more physically active. If you do eat foods designed to lower your cholesterol, read the label carefully. For most other people, the first way to tackle high cholesterol is by making changes to your diet and getting more active. People who need statins can be prescribed them, and your GP can also advise you on healthy lifestyle changes.
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Some pharmacies sell low-dose statins, which you can buy without a prescription, but they're no substitute for lowering your cholesterol by eating a healthy, balanced diet and being active. Speak to your pharmacist if you're considering over-the-counter statins. If you have high cholesterol and need statins, your GP will prescribe them and monitor how well they're working.
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