Another type, HDL , is sometimes called the "good" cholesterol. It carries cholesterol from other parts of your body back to your liver. Then your liver removes the cholesterol from your body. The treatments for high cholesterol are heart-healthy lifestyle changes and medicines. The lifestyle changes include healthy eating, weight management, and regular physical activity. Heart-healthy lifestyle changes include a diet to lower your cholesterol.
The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you. Choose healthier fats. You should limit both total fat and saturated fat.
Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:. Saturated fat is a bad fat because it raises your LDL bad cholesterol level more than anything else in your diet.
It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries. Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two. A largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowers LDL, triglycerides, and blood pressure.
The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds. Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors.
But it's a "natural" way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins. Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol.
After 8 weeks of eating 60 g of lentil sprouts per day, HDL levels improved, and LDL and triglyceride levels decreased. People can use garlic in a wide range of dishes, and it has many health benefits. For example, researchers have found that garlic can help regulate serum cholesterol levels.
And another study determined that garlic can also help reduce blood pressure. However, these studies involved garlic supplements — it would be difficult to include enough garlic in the diet to have a noticeable effect on cholesterol levels.
Antioxidants called catechins in certain teas, such as green tea , can be very beneficial to health. A study found that green tea consumption significantly improved cholesterol levels, reducing both total and LDL cholesterol levels without lowering HDL cholesterol levels. The researchers call for further studies to confirm their findings.
Discover nine drinks that can help lower cholesterol. Extra virgin olive oil features regularly in the heart-healthy Mediterranean diet. One of its many uses is as a cooking oil. Substituting saturated fat, found in butter, with monounsaturated fat, found in extra virgin olive oil, might help reduce LDL levels. Moreover, extra virgin olive oil has antioxidant and anti-inflammatory properties that can be very beneficial to cardiovascular and overall health.
Kale is an excellent source of fiber and many other nutrients. One cup of boiled kale contains 4. A review demonstrated the link between fiber intake and a reduction in blood fat levels and blood pressure. Including more fiber in the diet can help lower levels of total cholesterol and LDL cholesterol.
Kale is also very rich in antioxidants, which are good for the heart and help reduce inflammation. The AHA recommend reducing the amount of saturated and trans fats in the diet to lower cholesterol and heart disease risk.
Keeping LDL cholesterol levels low is important, as it decreases the risk of heart disease and stroke. A person can do this by maintaining a healthy diet that includes high-fiber fruits and vegetables, whole grains, nuts, fatty fish, unprocessed soy, and the occasional dark chocolate treat. Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects. Summary Fruit can help lower cholesterol and improve heart health.
This is largely caused by its fiber and antioxidants. Garlic has been used for centuries as an ingredient in cooking and as a medicine It contains various powerful plant compounds, including allicin, its main active compound Because relatively large amounts of garlic are needed to achieve this heart-protective effect, many studies utilize aged supplements — which are considered more effective than other garlic preparations Summary Allicin and other plant compounds in garlic may help lower LDL cholesterol and reduce other heart disease risk factors.
Summary There is some evidence that soy foods can reduce heart disease risk factors, especially in people with high cholesterol. Some vegetables are particularly high in pectin, the same cholesterol-lowering soluble fiber that occurs in apples and oranges Vegetables also deliver a range of plant compounds which offer many health benefits, including protection against heart disease.
Summary Vegetables are high in fiber and antioxidants and low in calories, making them a heart-healthy choice. While green tea gets a lot of attention, black tea and white tea have similar properties and health effects. Summary Drinking tea may help lower cholesterol levels and reduce your risk of heart disease. Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease Carotenoids act as antioxidants to get rid of harmful free radicals that can lead to hardened arteries Dark leafy greens may also help lower cholesterol levels by binding to bile acids and making your body excrete more cholesterol Summary Dark leafy greens are rich in carotenoids, including lutein, which are linked to a lower risk of heart disease and stroke.
0コメント