How to Lower Cholesterol Naturally

What is Cholesterol ?

“Cholesterol” is such a buzz word that most people think it’s bad for you, when the opposite is true. Hard to believe? “Cholesterol is essential for many of the body’s functions,” is the statement made from the ninth edition of Focus on Health, a college textbook written by Drs Hahn, Payne and Lucas.

It’s having too much LDL cholesterol in your blood system that’s bad for you. Because it’s found in the blood stream and has a fatty texture, it can clog arteries and put you at risk for cardiac diseases and stroke. Learning ways to lower cholesterol naturally will help you lower your risk and, luckily, there are ways to lower cholesterol without drugs.

Where Does Cholesterol Come From ?

There are two types of cholesterol: LDL, which is considered the bad cholesterol, and HDL, the good cholesterol. Neither type is found in vegetables. Cholesterol comes from animal fats and processed foods. Dangerous levels of LDL are found in saturated fats and trans-fats.

What is the Normal Level of Cholesterol ?

Normal cholesterol levels in your blood should be maintained to promote good circulatory health. There are two kinds of cholesterol. One kind is actually good for you while the other one is not. HDL is the good one, LDL is the bad one.

Your cholesterol levels can be determined with a blood test. Cholesterol levels in your blood are measured in milligrams per deciliter. HDL and LDL combined should total no more than 200 milligrams for normal cholesterol levels. 200 to 239 is borderline and a number above 240 is considered high.

Normal levels for LDL cholesterol, the bad one, should be under 130. 160 to 189 is high and 190 and above is considered very high. Cholesterol HDL ratio, the good one, should normally be above 40, with 60 being the target level in your blood. HDL contains anti-clogging properties for the arteries.

The ratio of HDL to LDL cholesterol is important. The ratio can be determined by dividing your LDL number by your HDL number. Normal ratios will be below 4 for men and women while any number below 3.5 is very good. If HDL to LDL ratios can be brought down below 2.8, an actual reversal of heart disease can be achieved.

HDL is affected by a number of factors, but eating foods high in monounsaturated fats (like fish or nuts), avoiding smoking, and exercising all help to improve HDL levels. HDL cholesterol is known as the “good” cholesterol, as higher levels generally mean better heart health. It is LDL (low-density lipoprotein) cholesterol that is the “bad” cholesterol and is not factored into the cholesterol ratio.

High triglycerides also factor into the HDL number, as people with high levels of triglycerides usually have low HDL numbers. It is important to know these numbers for heart health.

What are the Symptoms of High Cholesterol ?

For both men and women there are no actual symptoms of high cholesterol. Instead, the symptoms of conditions aggravated or caused by high cholesterol become apparent. For example, high blood cholesterol puts one at risk for heart disease, which presents the following symptoms: shortness of breath, dizziness, weakness, nausea, rapid/irregular heartbeats, and heart palpitations.

While it doesn't present symptoms, elevated blood cholesterol can easily be detected with a simple and routine screening test. It is recommended that everyone over the age of 20 get a cholesterol level screening at least once every 5 years.

What are the Risks of Having High Cholesterol ?

High cholesterol puts an individual at risk for many health conditions, but the most important is the risk of heart attack. 1 in 6 adults in American have high blood cholesterol, putting them at risk for the leading cause of death. Cholesterol is a fat-like substance that builds up on artery walls. This also puts an individual at risk for heart disease, as well as stroke.

Risk factors for high cholesterol include advanced age, diabetes, family history of high cholesterol, being overweight, a lack of exercise and a diet high in fat. For many of these reasons high cholesterol is one of the risk factors for heart attack that is most easily avoided.

What are the Effects of Low Cholesterol ?

Low cholesterol, as well as high cholesterol, carries health risks. The total number of its two different forms make up the figure health experts watch. HDL, referred as good cholesterol, should not be lower than 40 mg/dL and LDL, or bad cholesterol, should not be over 100 mg/dL.

The total number considered ideal is less than 220mg/dL but over 160 mg/dL. Cholesterol serves several purposes in the function of the human body. It helps build and maintains cell membranes, is part of the manufacture of bile that is needed to digest fat, and assists in the conversion of sunshine into Vitamin D.

Other fat soluble vitamins, A, E and K, are very effective antioxidants, and they require cholesterol to metabolize. Abnormally low numbers can indicate an overactive thyroid gland, liver disease, and malnutrition. A study in the 1990′s, also, linked low cholesterol to depression, anxiety and higher rates of suicide.

In some cases, men with cholesterol levels below 150 were found to have four times the risk of a cerebral hemorrhage, or a stroke, than men with a number above 190. Pregnant women with both high and low numbers have been found to be at higher risk for premature delivery.

How to Reduce Cholesterol Naturally, Quickly and Without Medication ?

Good cholesterol is HDL. Bad cholesterol is LDL. These facts are becoming common knowledge among the general population as an increased awareness about the dangers of elevated cholesterol levels surfaces. High cholesterol is a dangerous condition, and even more dangerous to ignore. It is a loud warning to the silent, symptomless build up of fat in blood vessels. Here are 11 tips that can help lower your cholesterol levels within weeks.

1. Move. Exercise is number one on the list, because it has the double benefit of lowering ldl cholesterol levels naturally, and increasing HDL. Take small steps to incorporate exercise into your routine.
2. Eat less. Eat less fatty, processed, and sugary foods, but don’t forbid them. Make cheeseburgers, drive-thru meals, and sodas a smaller part of your diet. (Here a sample daily low cholesterol diet plan)
3. Eat more. Eat more fresh fruits, vegetables, and whole grains. These foods have a lot of fiber that can bind cholesterol and prevent its absorption into the bloodstream.
4. Eat less. By simply taking in a few less calories a day than your body requires, your weight will inevitably drop and cholesterol levels will follow. Make small changes in caloric intake that can be maintained over time.
5. Add. Add foods that have cholesterol-lowering properties. Some foods, such as nuts, eggplant, okra, fish, and soy can help lower cholesterol. Add a few of these foods to your diet.
6. Stop. Smoking can decrease good cholesterol; good cholesterol helps to remove bad cholesterol. Stop.
7. Start. Although, alcohol consumption is not safe or desired universally, one alcoholic beverage a day has been shown to raise HDL cholesterol.
8. Switch. Substitute butter and high fat dressings for healthier olive, canola, and sunflower oils. Butter increases LDL, but healthy oils can decrease LDLs.
9. Weigh. Weigh the benefits and risks of cholesterol-lowering medications. If you have made dietary changes and have increased your exercise without seeing significant drops in your cholesterol levels, cholesterol-lowering medications may be prescribed by a physician.
10. Watch. Monitor your cholesterol levels. Don’t panic if your cholesterol test reveals highs and lows in all the wrong places. Start to make some changes listed here and recheck in a few months.
11. Listen. Listen to advice from your physician. A physician who knows your health history can help guide you through personalized options for lowering your cholesterol. A physician can offer nutritional resources, evaluate your exercise readiness, and prescribe cholesterol-lowering medications.

How Long Does it Take to Lower Cholesterol ?

How to lower ldl cholesterol ? Reducing cholesterol numbers can take a great deal of time and depends on many factors. For some, lowering cholesterol can be done in as little as six weeks. The first step is to adopt a therapeutic lifestyle changes (TLC) diet, which is designed specifically for people with low LDL levels. This progressive diet is focused on not only food but lifestyle changes as well. For some, the diet must be very intensive to achieve results.

The diet begins by lowering cholesterol and saturated fat intake. This alone can lower LDL levels between 11 to 15%. For the overweight, losing around 10 pounds can drop LDL levels 8%. Adding fiber-rich foods into the diet like vegetables, legumes and oats further lowers cholesterol levels; this diet change can reduce LDL levels by 3 to 5% in only six weeks.

What Foods are High in Cholesterol ?

Below there is a list of foods high in cholesterol to avoid that inlcudes some foods that raise cholesterol like eggs yolks, red meats, and organ meats, which contain some of the highest amounts of cholesterol. Other foods that use animal products as ingredients can be high in cholesterol. Butter and cheese are examples of ingredients that contain cholesterol.

These foods also contain high amounts of unhealthy saturated fat. Too much cholesterol and saturated fat can contribute to cardiovascular disease.

Trans fats have been in the news in recent years. Some jurisdictions have banned trans fat for use in the food service industry. Trans fats are good fats (liquid oils) that have been changed chemically to act like saturated fat. Trans fats have gone through a process called hydrogenation. This process makes products that are made with trans fat more shelf-stable.

The problem with trans fats is that they raise bad (LDL) cholesterol. Persons who struggle with keeping cholesterol within normal limits need to understand that cookies, crackers, cakes and similar foods can be high in trans fats, and are foods to avoid with high cholesterol.

Which Foods Should Be Avoided by People With High Cholesterol ?

• Red meat
• Full fat dairy products
• Egg yolks
• Vegetable oils that are solid at room temperature, such as coconut and palm oils

Does Avoiding Foods with Cholesterol Mean You Will Have Low Cholesterol ?

Not necessarily. Heredity also plays a significant role in cholesterol levels; however, avoiding high cholesterol foods and consuming foods that lower LDL cholesterol or increase HDL cholesterol will positively affect your cholesterol levels.

What Foods Will Lower My Bad Cholesterol Levels ?

The good news is that there are foods to help lower cholesterol. Eating more fruits and vegetables along with whole grains is a natural way to lower cholesterol. These foods are high in fiber which is beneficial in lowering cholesterol. This delicious way to reduce cholesterol could mean less reliance on medication.

Fruits, vegetables and whole grains are also foods to lower blood pressure, so that is another reason to consume these foods everyday. The DASH diet, or Dietary Approaches to Stop Hypertension was developed as a result of evidence that shows that consuming high fiber foods like fruits and vegetables can lower the blood pressure.

This is great news for those who must deal with elevated cholesterol and hypertension. Other foods to lower cholesterol level or foods to lower high cholesterol include dry beans and nuts like almonds and walnuts.

Which Foods are Low in Cholesterol and Saturated Fats ?

• Skim, low-fat and fat-free dairy products
• Fruits and vegetables
• Beans
• Whole grain breads, pastas and cereals
• Egg whites

Which Foods Will Help Lower High LDL Cholesterol Levels and Raise HDL Cholesterol Naturally ?

How to increase hdl cholesterol ? Simply add the foods listed below to your main meals:

• Olive oil, which contains cholesterol-lowering antioxidants
• Foods high in soluble fiber, such as whole grains, beans, apples and pears
• Fish, which is high in omega-3 fatty acids
• Walnuts, pistachios and almonds, which should be eaten in small amounts and used to replace foods high in saturated fat
• Pomegranate or grape juice

Extra Virgin Olive Oil: Extra Virgin Olive Oil can be added with some of the other items on this low cholesterol grocery list to combine the health benefits per serving. Often one tablespoon of olive oil per day is enough to help lower cholesterol. This can be eaten as is, or combined with tuna or sardines in a salad as a dressing.

Oatmeal: The easiest food to add to a low cholesterol shopping list is oatmeal. It can be purchased online in bulk or in smaller single size boxes from online grocery stores such as Amazon with prices ranging from a few dollars per container for basic oats up to $30 for boxes of more expensive brands.

A wide variety of types of oatmeal are available but for optimal cholesterol lowering, choose an unflavored and unsweetened instant oatmeal such as McCann’s Steel Cut Irish Oats or Bob’s Red Mill Scottish Oatmeal. The average serving of oatmeal is approximately 1/4 of a cup at 150 per serving but this may vary between brands and what has been added to it. Several servings of oatmeal may be eaten per day as it is a very healthy food.

Oatmeal reduces cholesterol through its soluble fiber, which breaks down slowly and attracts fluids in your stomach to send them out of the body.

Sardines: Sardines are a bit more expensive, averaging at approximately 64 cents per ounce for Crown Prince brand at most online retails, but the price goes up from there depending on the variety and seasoning.

One sardine contains on average 25 calories, with the daily recommended serving being between one to two ounces, making them a reasonable snack between meals or alongside meals to add more protein. The primary way that sardines help lower cholesterol is with the fish oil they contain but the protein in the fish also has the added health benefit of promoting healthy muscles.

Tuna: Tuna is an inexpensive way to lower cholesterol. The average cost of tuna is fairly low, with Starkist being one of the most popular brands. It is low calorie per ounce and up to three ounces per day may be eaten, up to several times per week. As with sardines, the fish oil contained in tuna helps lower cholesterol. Tuna may be eaten plain or mixed with salad to create a healthy meal.

Nuts: Walnuts and almonds are two very good foods to incorporate into any cholesterol lowering foods list. They are available either in a mixed nut selection or separately in bulk. The vitamins contained in nuts help lower cholesterol and reduce blood pressure. Nuts do contain large amounts of fat, so they should be eaten in small portions, roughly 20 nuts per serving.

CLADIS, a New Anti-Cholesterol Pecorino Cheese: It is made in Italy and is called CLADIS the new anti-cholesterol cheese. A cheese with the same flavor as the original and rich in conjugated linoleic acid (CLA), a polyunsaturated fatty acid that helps protect the body from cardiovascular disease.

The cheese was developed by the Faculty of Agriculture, University of Pisa, and its protective effect will be tested on 100 patients, all women ‘over 60′ with metabolic syndrome. The super-cheese was made with milk of sheep who eat a special linseed extruded feed – a natural source of precursors of conjugated linoleic acid (CLA). Such patients could get a double benefit: prevention of cardiovascular disease and osteoporosis. Linoleic acid, a polyunsaturated fatty acid of the same family of omega 3, helps protect against cardiovascular disease, as it would be beneficial on balance the level of good cholesterol (HDL) in blood.

What Foods to Lower Triglycerides

Consuming too many foods like cakes, cookies and snacks can result in high triglycerides. Usually people who have high cholesterol also suffer from high triglycerides or a high amount of fat in the blood.

The foods that help lower cholesterol are also great options to lower triglycerides. By avoiding snack foods and high fat sweets, and choosing good foods to lower cholesterol, like vegetables and whole grains, individuals can also reduce their triglyceride levels.

What Supplements to Lower Cholesterol

There are three natural supplements that have been proven to help reduce cholesterol levels: niacin, plant sterols, and omega-3 fish oil.

• Niacin has a favourable effect on high cholesterol. It can lower LDL cholesterol and triglycerides and raise HDL cholesterol.
• Plant sterols are found in legumes, fruits and vegetables.
• Dietary fish and fish oil supplements contain the essential fatty acids EPA and DHA. Omega-3, rich in EPA and DHA, possesses a triglyceride lowering effect. Omega-3 fatty acids lower cholesterol and have a positive influence on atherosclerosis.