How to Reduce High Cholesterol In The Blood Without Drugs?!
Cholesterol Overview:
Cholesterol is a wax-like substance that is present in the cell membranes of body tissues and is carried in the blood plasma. It is a sterol; a combination of alcohol and steroid and is also called atherosclerotic plaque. The body requires cholesterol in order to form and sustain cell membranes, help with the production of bile and aid the metabolism of fat-soluble vitamins. reduce cholesterol
Over time,
cholesterol builds up on the artery walls and this condition is known as atherosclerosis. Atherosclerosis was thought to be an affliction of the elderly until the 1950s when American pathologists were sent to Korea by the Pentagon to study the bodies of servicemen who died during the conflict.
They autopsied around 2000 soldiers and found that approximately 75% had waxy, yellow deposits on the walls of their arteries; a shocking statistic considering the average age of the soldiers was 21. Their findings astonished the scientific community as they highlighted the onset of heart disease in the very young.
What are HDL, LDL, and VLDL?
HDL, LDL, and VLDL are lipoproteins. They are a combination of fat (lipid) and protein. The lipids need to be attached to the proteins so they can move through the blood. Different types of lipoproteins have different purposes:
- HDL stands for high-density lipoprotein. It is sometimes called “good” cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body.
- LDL stands for low-density lipoprotein. It is sometimes called “bad” cholesterol because a high LDL level leads to the buildup of plaque in your arteries.
- VLDL stands for very low-density lipoprotein. Some people also call VLDL “bad” cholesterol because it too contributes to the buildup of plaque in your arteries. But VLDL and LDL are different; VLDL mainly carries triglycerides and LDL mainly carries cholesterol.
It has been estimated that approximately 25% of Americans are at risk from heart disease due to atherosclerosis, and around 10% have such high levels that doctors have left no choice but to prescribe cholesterol-reducing drugs.
Causes of high cholesterol:
The most common cause of high cholesterol is an unhealthy lifestyle. This can include:
- Unhealthy eating habits, such as eating lots of bad fats. One type, saturated fat, is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Another type, trans fat, is in some fried and processed foods. Eating these fats can raise your LDL (bad) cholesterol.
- Lack of physical activity, with lots of sitting and little exercise. This lowers your HDL (good) cholesterol.
- Smoking, which lowers HDL cholesterol, especially in women. It also raises your LDL cholesterol.
Genetics may also cause people to have high cholesterol. For example, familial hypercholesterolemia (FH) is an inherited form of high cholesterol. Other medical conditions and certain medicines may also cause high cholesterol.
Risk Factors:
What can raise your risk of high cholesterol?
A variety of things can raise your risk for high cholesterol:
- Age: Your cholesterol levels tend to rise as you get older. Even though it is less common, younger people, including children and teens, can also have high cholesterol.
- Heredity: High blood cholesterol can run in families.
- Weight: Being overweight or having obesity raises your cholesterol level.
- Race: Certain races may have an increased risk of high cholesterol. For example, African Americans typically have higher HDL and LDL cholesterol levels than whites.
Complications:
What health problems can high cholesterol cause?
- If you have large deposits of plaque in your arteries, an area of plaque can rupture (break open). This can cause a blood clot to form on the surface of the plaque. If the clot becomes large enough, it can mostly or completely block blood flow in a coronary artery.
- If the flow of oxygen-rich blood to your heart muscle is reduced or blocked, it can cause angina (chest pain) or a heart attack.
Plaque also can build up in other arteries in your body, including the arteries that bring oxygen-rich blood to your brain and limbs. This can lead to problems such as carotid artery disease, stroke, and peripheral arterial disease.
How is high cholesterol diagnosed?
There are usually no signs or symptoms that you have high cholesterol. There is a blood test to measure your cholesterol level. When and how often you should get this test depends on your age, risk factors, and family history. The general recommendations are:
For people who are age 19 or younger:
- The first test should be between ages 9 to 11.
- Children should have the test again every 5 years.
- Some children may have this test starting at age 2 if there is a family history of high blood cholesterol, heart attack, or stroke.
For people who are age 20 or older:
- Younger adults should have the test every 5 years.
- Men ages 45 to 65 and women ages 55 to 65 should have it every 1 to 2 years.
How can you lower my cholesterol?
You can lower your cholesterol through heart-healthy lifestyle changes. They include a heart-healthy eating plan, weight management, and regular physical activity.
- If the lifestyle changes alone do not lower your cholesterol enough, you may also need to take medicines. There are several types of cholesterol-lowering drugs available, including statins.
- If you take medicines to lower your cholesterol, you still should continue with the lifestyle changes.
- Some people with familial hypercholesterolemia (FH) may receive a treatment called lipoprotein apheresis. This treatment uses a filtering machine to remove LDL cholesterol from the blood. Then the machine returns the rest of the blood back to the person.
Here are 13 Foods That Help to Lower LDL Cholesterol:
There are a number of foods that are believed to significantly lower LDL cholesterol. Fiber-rich foods are said to be particularly beneficial and will not only lower ‘bad’ cholesterol but also help the bowel to function properly, lowering the risk of colon and bowel cancer.
There are many other foods that can help the body fight back against these dangerous deposits.
1. Fiber-rich Foods:
- particularly oat bran, barley, and wheat bran, They can be eaten as a cereal for breakfast and sprinkled onto other foods.
- Pearl barley can be added to soups.
- Apples and pears also have considerable amounts of soluble fiber and should be enjoyed on a daily basis.
2. Beans and pulses,
are high in fiber and low-fat, They also contain lecithin, a nutrient that lowers cholesterol. Try to incorporate kidney, fava, and other dried whole-foods into your diet; there are many different types of lentils and pulses that are delicious in soups and stews. reduce cholesterol reduce cholesterol
3. Avocado contains:
Prolific amounts of monounsaturated fat help to reduce LDL cholesterol and has many other health benefits including anti-cancer properties.
4. Raw Carrots are:
Rich in a fiber called pectin that is renowned for minimizing cholesterol there are a number of fruits that also contain pectin, including; apples, citrus fruits, strawberries, raspberries, and other red or blackberries.
5. Shitake Mushrooms are:
Widely used by the Japanese and include a compound called lentinan, which not only lowers cholesterol but is also thought to be anti-cancerous and may help to boost the immune system.
6. Garlic is:
A superfood and is well known for its blood-thinning properties It also contains a substance allicin which is thought to prevent the body from retaining LDL cholesterol and research has shown that the equivalent of one clove per day can lessen ‘bad’ cholesterol by 10-15% in the majority of people.
7. Root ginger:
Has been used in Chinese medicine for centuries and has numerous health benefits. It can be added to stir-fry’s (using healthy sesame oil) and other vegetable dishes.
8. Nuts are:
Naturally high in omega-3 fatty acids and are known to significantly reduce blood cholesterol; walnuts, pecans, hazelnuts, and almonds are especially beneficial.
9. Sesame Seeds are:
Rich in phytosterols These compounds are said to substantially lessen LDL cholesterol. Other foods containing phytosterols include; celery, lettuce, asparagus, spinach, tomatoes, ginger, squash, and strawberries.
10. Safflower, Canola, Soybean, And Olive oil:
Are monounsaturated and is an excellent source of omega-3 fatty acids. Research indicates that they can decrease atherosclerotic plaque by up to 15% when eaten regularly.
11. Salmon, Tuna, Sardines, And Mackerel:
Contain considerable amounts of omega-3 fatty acids, which have many health benefits and are essential for brain and eye function.
12. Prunes are:
A wonderful source of antioxidants and fiber, which is known to reduce LDL cholesterol.
13. Alfalfa Sprouts:
Contain a substance called saponin, which is thought to obstruct and inhibit the formation of atherosclerotic plaque in the arteries
Here are 4 tips about high blood cholesterol:
-
Work with your health care provider:
- Ask your health care provider about proven steps you can take to lower your blood cholesterol levels. And be sure to talk with your provider about any complementary health practice you are considering, including dietary supplements. This will help ensure safe and coordinated care.
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Change your diet:
-
Manage your weight:
- Losing extra pounds may help lower your LDL and triglycerides (a type of fat found in the blood and in food) while raising your HDL (often called “good cholesterol,” helps keep cholesterol from building up in the arteries).
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Get moving:
- Regular physical activity (such as brisk walking 30 minutes each day) can raise HDL and lower triglycerides and can help you lose weight and, in that way, help lower your LDL. Aim for a total of at least 150 minutes over the course of a week.
Summing Up:
If you have high cholesterol or a family tendency towards atherosclerosis it is best to avoid processed and prepared foods, fried food, food containing animal fats or animal products, high-fat dairy products, and food containing either saturated fat or trans fats. reduce cholesterol
Research has revealed the key to lowering LDL cholesterol is a healthy, balanced diet that incorporates plenty of soluble fiber and at least five portions of fruit or vegetables a day. This combined with regular cardiovascular exercise should help keep the heart healthy and provide numerous other health benefits as well.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
Excellent nutrition is the basis of a healthy Life!
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