Here’s Eleven Ways to Lower Cholesterol
Prevention of heart disease is very important, because about two-thirds of women who have heart attacks do not fully recovered, according to the National Institutes of Health.
If you are at high risk of heart disease, there are several types of drugs are effective and often prescribed as Lipitor or Crestor.
But for you women with low risk changes, diet and lifestyle that is more suitable enough to lower cholesterol levels, especially if you do not have other cardiovascular disease risk factors, such as high blood pressure or diabetes, says Rita Redberg, MD, a cardiologist at University of California, San Francisco.
How to start reducing cholesterol? For starters, if you smoke, quit, says Redberg. Then try 11 this smart strategy to lower your cholesterol.
1. Choose the right supplements
Many doctors and patients say natural supplements to help lower cholesterol and improve overall heart health. But it should always be checked with your doctor before taking supplements, because some can interact with other medications or health conditions, including pregnancy.
Three supplements that can lower high cholesterol to achieve heart health, among others,
- Artichoke leaf extract: Research in 2008 with 75 volunteers at the University of Redding (England), found that artichoke leaf extract reduces cholesterol "bad" or low-density lipoprotein (LDL). Participants were given 1.280 milligrams of extract per day for 12 weeks, and lowered their cholesterol an average of 18%.
- Red yeast rice: Red yeast rice has been used for over 1,000 years in China. Studies in 1999 showed that 2.4 grams UCLA red yeast rice a day to help lower harmful LDL cholesterol by 29%, and triglycerides by 37%, while increasing "good" cholesterol, or high-density lipoprotein (HDL), by 20%.
But the U.S. Food and Drug Administration (FDA), warned that the red yeast rice can be dangerous, because it contains a natural form of levostatin (an ingredient found in prescription of statins). Red yeast rice can cause some side effects similar to prescription Lovastatin, including muscle pain and weakness.
- Green tea: effectively lowers LDL cholesterol and triglycerides, and increase HDL cholesterol, according to a study in 2008 by the University of Florida Medical, Harvard School, Brigham and Women's Hospital. The researchers recommend drinking 2-3 cups of green tea every day, or take 100-750 mg per day of green tea extract.
2. Eating healthy foods
If you have high cholesterol, adjust your diet and make sure it includes many foods that are low in cholesterol. It is recommended to reduce the consumption of refined sugar, white bread and starch, and should reduce the consumption of animal protein.
Expand eat fruits, vegetables, grains, meat, fish, poultry and milk are low in fat, low calorie, low saturated fat and low cholesterol. No meat will be very helpful, because according to the Oxford 1999 study, vegetarians tend to have LDL cholesterol levels lower.
3. Eat lots of fiber
Eat a lot of soluble fiber and is found in wheat, barley, prunes and nuts. Can also take supplements such as Metamucil.
Fiber binds cholesterol in the intestinal tract and move out of your body. If you're short on dietary fiber, then 94% more cholesterol in the body will be reabsorbed and recycled in your body, according to the American Heart Association (AHA).
"Try to consume 25-30 grams of fiber every day," said Joan Briller, MD, Director of Cardiovascular Disease in the women's program at the University of Chicago. "Women can achieve the levels of fiber by eating 6-11 servings of fruits and vegetables every day," he added.
4. A glass of red wine
A glass of grape juice or red wine every day can increase HDL and reduce LDL levels, thanks to the saponins, compounds useful in red grapes, according to the 2003 University of California, Davis study.
Yale-New Haven Hospital in Connecticut recommends no more than 1 cup (4ons) of wine per day for women. If you drink alcohol, other high saponin diet including soy and olive oil.
5. Consumption of phytochemicals
Also called phytosterols, phytochemicals are found in corn and soybean oils, and other foods that lower cholesterol. This type of food can block the absorption of cholesterol and lower overall rates of up to 10% and LDL to 14%, according to Cleveland Clinic.
Consume at least 1.3 grams a day, with a diet low in saturated fat and cholesterol, reducing risk of heart disease, the FDA said.
Sterols occurs only in small amounts in fruits, nuts, vegetables and grains, so you may need to take a multivitamin or fortified foods, including orange juice, bread and margarine, to meet daily needs.
6. Partying with fish
Fatty fish such as salmon and trout contain omega-3 fatty acids, which reduce levels of triglycerides (blood fats) and LDL dangerous, on the contrary can increase the beneficial HDL levels. Eat at least two 3.5-ounce servings of fish each week, says the AHA.
7. Consumption of nuts
Eat a handful of nuts a few days. About 2 ounces significantly lower LDL and triglycerides, according to a study in 2010 at Loma Linda University School of Public Health. Nuts are high in calories, so mencukup your daily calorie needs.
8. Focus on fats
Minimize saturated fats (found in full fat dairy, red meat and some oils such as coconut and palm), and instead choose the fats that help lead to a healthy heart, such as olive and canola oils. Avoid all trans-fats can raise levels of LDL and HDL helps reduce harmful fat.
9. Keep your weight
Obesity and belly fat increases the risk of heart disease, especially if you have any other warning signs such as hypertension and high blood sugar levels. Excess weight also tends to increase the amount of LDL "bad" in your blood.
10. Many of the moves
A long-term research from the University of North Carolina (released in 2009) is conducted on more than 8,000 people, found that those who do moderate exercise for 30 minutes over several days in a week can lower triglyceride levels and raise HDL.
"Find the best time of day to exercise and make a commitment to walk or go to the gym," said Briller, a health expert. "If you are too busy to do the exercises at a time, try doing three intervals during the 10-menitan." he added.
11. Avoid Stress
High stress can increase your cholesterol levels. In 2007, researchers at Oregon State University found that study participants who have the skills of combat stress such as meditation, deep breathing, laughter, exercise, good nutrition and good conflict resolution, have higher HDL levels. While they are less able to cope with stress had higher levels of bad LDL cholesterol and high triglycerides.
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