Reduce cholesterol quickly
High cholesterol is a concern for millions of people worldwide because of the dangers associated with high levels of bad or LDL cholesterol
You may not even be aware that your cholesterol is high until it is too late and you find yourself with cardiovascular disease the primary cause of death amongst men and women throughout the world.
If you find that your cholesterol is too high and you are looking for ways to reduce cholesterol quickly this article will be of interest to you. You will find my top 10 tips to reduce cholesterol quickly.
The causes of high cholesterol can be linked back to lifestyle, I mean what you eat, what you drink, what exercise do you get, what is your family history, how aware are you of the causes of high cholesterol.
It may be that by changing your lifestyle you can reduce cholesterol quickly if you are taking prescription statin drugs to lower cholesterol by changing your lifestyle at the same time you will help these medications to lower cholesterol faster.
What are the risks of high cholesterol
High cholesterol is a well researched and proven risk for heart disease, heart attacks and stroke, nsaid’s are commonly prescribed to lower cholesterol however if you prefer to make some lifestyle changes to lower your cholesterol these are five ways that I recommend:
1. Eat foods that are healthy for your heart
Saturated fats are found in meat and full fat dairy products these are a real threat because they raise your total cholesterol by increasing LDL or the “bad” cholesterol, by cutting back on saturated fats you will lower the bad cholesterol LDL or low density lipoprotein.
2. Cut out trans fats
Trans fats are found in biscuits, margarine, cakes and cookies, you will find these labelled on food products as partially hydrogenated vegetable oils, these have been banned by the FDA starting January 2021 because they raise overall cholesterol levels.
3. Eat more soluble fibre
Soluble fibre is found in foods like oatmeal, oats, kidney beans, apples, pears and Brussel sprouts, by eating more foods like these you reduce how cholesterol absorbs into your bloodstream.
4. Eat more food contains Omega 3 fatty acids
Foods that are rich in omega 3 fatty acids even though they won’t lower your cholesterol are good for your heart as well as your blood pressure, examples are walnuts, flaxseeds, herring, mackerel and salmon.
5. Whey protein
A whey protein supplement has been shown in studies to lower both LDL cholesterol as well as total cholesterol it also lowers high blood pressure, whey protein is found in dairy products.
Did you know that regular exercise can help with cholesterol by raising the HDL or good cholesterol lipoproteins, if you don’t normally exercise take it one step at a time try to exercise at least for 30 minutes up to 5 times a week.
If you walk don’t just walk at a slow pace walk fast enough to get your heart beating, if you go to a gym ask the gym instructor to design an exercise program that will suit your capabilities.
You could always try cycling or a sport that you like or buddy up with someone who likes to do the same things as you.
Those extra pounds don’t help with your cholesterol, eating food with a high sugar content on a regular basis adds inches to your waistline try to watch the sugar content keep it below 6%.
Exercise will help you to lose weight, try to include walking or running into your daily routine, take the stairs instead of the elevator, go for a walk at lunchtime and after dinner, trust me you will notice the difference, remember no pain, no gain.
if you are a smoker you will benefit by giving up the cigarettes because your blood pressure will improve within the first week, your lungs will be clear and breathing will be easier, within 6 months you will reduce your chances of a heart attack by 50% compared to someone who keeps smoking.
Studies have shown that drinking alcohol to excess causes your blood pressure to rise, it increases your risk of heart disease by 40% and you run the risk if having a stroke.
A guideline for safe consumption of alcohol for a healthy adult would be one drink each day on average for women and two drinks on average each day for men aged 65 and younger.
Red wine has been touted as being good for your health however studies to prove this are thin on the ground, so best to stick to the average consumption, don’t forget alcohol contains sugar.
10. Cut sugar out
Sugar has been linked to elevated levels of triglycerides as well as cancer, always be checking the sugar content of everything that you eat, try to aim for a sugar content of 6% or less.
If lifestyle changes don’t work
With the best will in the world at times changes in your lifestyle just don’t work for your cholesterol levels, your doctor will ask you to try medications to lower your cholesterol, this doesn’t mean that you should stop watching the food that you eat or stop exercising,.
Incorporate the changes with the medication. It means that your prescription medication will be kept at a lower dose.
Cholesterol lowering supplements
If you feel that the side effects of statin drugs are just too much for you then why not consider a cholesterol lowering supplement.
A cholesterol lowering supplement is a natural alternative to statin drugs they have become quite popular over the last few years.
It’s understandable why people would want to try something natural to reduce cholesterol quickly, these products have much less side effects when compared to statin drugs.
The side effects of statin drugs are well documented, they range in symptoms from nausea, stomach pain, joint pain, aches and pains, dizziness.