A Drugfree Way to Lower Cholesterol
There has been a substantial increase in people having high cholesterol levels. It has been proven in many studies that an unhealthy increase in blood cholesterol levels can lead or be associated with the development of heart disease. High cholesterol levels can also increase the risk of strokes and heart attacks. Coronary heart disease is the leading cause of death among people living in industrialized societies such as the US. The increasing incidence of high cholesterol levels in people living in this part of the world can often be contributed to a high saturated fat diet, smoking and leading a sedentary lifestyle.
There are several dugs now available that is being used to treat unhealthy cholesterol levels in people.
Most popular of these is the HMG-CoA Reductase Inhibitor or what is more simply known as Statins. This group of cholesterol lowering drugs come in different name drugs and is increasingly being used in order to help high risk patients drastically lower their cholesterol levels. Statins can also increase the levels of HDL or “good” cholesterol.
Although statins and other known drugs being used to lower cholesterol levels have been proven to be very effective, there are also other ways available for people to lower their cholesterol levels without the use of such drugs. One of these is trying to lead a more active lifestyle. Physical activity and exercise is an important part of several low cholesterol therapies that aim to reduce bad cholesterol levels. Regular exercise can also help in reducing blood pressure, excess weight as well as decrease the diabetes risk.
Following a low cholesterol diet can also help a lot in trying to decrease high cholesterol levels.
Scientists have found that a low cholesterol diet can help decrease cholesterol levels by as much as 29 percent in one month. This suggests that a combination diet can also be as effective as drugs like statins used to treat people with high cholesterol levels. It has also been established that eating low cholesterol and high fiber foods can cut individual cholesterol level by seven percent.
A recommended diet that can help people avoid developing coronary heart disease include consuming non-hydrogenated or unprocessed fats, eating a rich diet of soy protein, nuts and fiber rich foods such as oats and barley. Increased consumption of Omega-3 fats from fish and other plant sources can also have a positive effect in any low cholesterol diet as well as a healthy amount of fruits and vegetables.
Lowering the Cholesterol Levels the Natural Way
Studies have shown that the number of people who are obese or overweight has gone up through the years. This is attributed to the type of food being served in schools and fast food joints as well the lack of physical activity as the person grows older.
The problem goes farther because this means that many more Americans will suffer from high blood pressure, heart disease and strokes in the future. The good news is that this can be prevented before it is too late.
The natural way to lower the cholesterol will be by making some lifestyle changes and exercising regularly.
This will help the individual lose weight, which is directly related to the cholesterol levels in the human body.
When people think of dieting, many think this means saying goodbye to some of life’s more juicer foods but it is not. The person will just have to limit the consumption and add new things that are healthier.
More often, this will require eating foods that are high in fiber and low in saturated fats. A few examples of these are artichokes, corn, fish, garlic, legumes, mushrooms, nut, olive oil, soy milk and whole grains.
The individual should not forget to have some fruits and vegetables as well since these are rich in sterols that are known to keep the cholesterol levels down. All of these products are affordable and can easily be purchased in the supermarket.
Aside from eating properly, the person must also take the necessary precautions when consuming liquids. This means drinking a glass of red wine moderately, reducing the consumption of beer, drinking fresh juices, non-fat milk and water.
Apple juice for example has been known to reduce cholesterol levels by up to 50% when taken regularly. Other fruits can also do the same so cutting this and putting it into a blender can do the trick or getting this in bottled form.
The next step to lowering the cholesterol levels naturally is through exercise. This can be achieved in many ways such as brisk walking, jogging or running around the neighborhood. Learning a new sport and doing it regularly is another option.
Those who want to be looked after by a personal trainer can check out the gym since there are professionals that can create a program to achieve the person’s desired results. This will be a combination of cardio-vascular exercises as well as weight lifting to burn the calories and lower the cholesterol levels.
There is another way to reduce the cholesterol levels but is only used as a last resort if these two do not work. The individual will be required to use medicine to make it happen. There are a lot of products out there and studies have shown this can drop the cholesterol levels by as much as 15% to 30%.
The person should be aware though that these drugs have certain side effects so it is best to consult a doctor first to make sure it is safe to use.
Cholesterol is something that is produced in the body and is also taken when food is eaten. The only way to make sure the levels in the blood doesn’t exceed the limit is to have a checkup regularly and watch the food that is being cooked or served in the restaurant.
The Best Low Cholesterol Diet Plan
If you want to lower your cholesterol levels, following an ideal diet may be able to help you a lot. It has been known for a long time now that the food a person eats or is accustomed to eating daily can have a direct relation in the body’s cholesterol levels.
And it is important for people to lower their cholesterol levels because cholesterol has been associated with the development of coronary heart disease. The higher the level of blood cholesterol levels in an individual, the more likely it is that he will be developing heart disease later on. Aside from that high cholesterol levels can also put a person at risk of suffering from a stroke or a heart attack.
Aside from using drugs to lower cholesterol levels, following a low cholesterol diet is the next best thing to keep your cholesterol levels down. Eating more vegetables, soy products and other low cholesterol foods can be just as effective at reducing blood cholesterol as medication. A study has been able to show that a vegetarian diet can lower cholesterol by as much as one-third in just a month.
The best cholesterol-lowering diet that you can follow usually includes a hearty serving of vegetables such as broccoli and red peppers. Soymilk and soy sausages, oat bran cereal and bread as well as plenty of fruits and nuts make up a complete low cholesterol diet. Soy protein, nuts, and fiber rich food such as oats and barley can effectively cut cholesterol levels by up to seven percent.
A low cholesterol diet also requires you to minimize your intake of saturated fat by seven percent and other fat substances by 25-35 percent. It has been discovered that the best diet for avoiding coronary heart disease includes consuming non-hydrogenated (unprocessed) fats rather than the hydrogenated variety.
Increased consumption of omega-3 fats from fish, fish oil or plant sources such as flaxseeds is the suggested fat intake in a low cholesterol diet. With a low cholesterol diet, one should also limit daily sodium intake somewhere in the level of 2400 milligrams daily.
A typical day on the low cholesterol diet would include a hearty breakfast of soymilk, oat bran cereal with chopped fruit and almonds, oatmeal bread, vegetable-based margarine and jam. A typical low cholesterol lunch would comprise of soy cold cuts, oat bran bread, bean soup and a dessert of fruit. For dinner, stir-fry vegetables, tofu, fruit and almonds would be the usual low cholesterol diet fare. Following this type of low cholesterol diet religiously for long periods, it is possible for one’s cholesterol level to drop by as much as 29 percent in just a month.