What is The Best Way to Lower Cholesterol?
You may be regretting how undisciplined you were in eating years ago, not minding what type of foods you consumed on a regular basis. Can you remember how you used to devour on hamburgers on a daily basis? These days, your cholesterol levels have made you worry too much, to the point that you’re now researching about the best way to lower cholesterol.
Any doctor, however, would shoot down the notion that there is one sure-fire way of controlling cholesterol. He or she would likely suggest that you adapt a multi-faceted approach to controlling cholesterol.
You can start by making changes in your lifestyle, changing the way you eat in particular, and making exercise part of your daily regimen. You can also lower LDL cholesterol by using certain food supplements or pills.
If you are eager to bring back your cholesterol to healthy levels, then you should read on and learn how to lower cholesterol fast.
Statins block a substance that the body needs to produce cholesterol. The said substance, hydroxy-methylglutary-coenzyme A reductase, is the enzyme that is found in the liver and is responsible for the making of cholesterol.
Some of the more popular statins are Lipitor, Crestor, and Zocor. However, your doctor will have to give you a prescription in order for you to procure any of these drugs. Statins doses can be as low as five milligrams to as high as 80 milligrams. If you have extremely high cholesterol, your doctor may ask you to take two doses a day. If not, you could start with a single dose taken before bedtime.
Although statins are said to lower bad cholesterol by more than 50 percent, these drugs are not 100% safe. Some of them can cause serious side effects like increased liver enzymes and muscle inflammation. Most statins are also costly, although there are now statins that are available in generic form.
2.Following a Low-Cholesterol Diet
If you are wary of the side effects of statins, then you can opt for a low-cholesterol diet. Although a low cholesterol diet cannot lower LDL cholesterol faster than statins, it is a safer option than the latter. Effectiveness is also guaranteed, especially if you incorporate foods that are known to reduce cholesterol in the arteries.
Soy foods like soy nuts, soy flour, soymilk, and tofu are essential part of any diet aimed at reducing cholesterol levels. Soy foods are rich in isoflavones that work to reduce the amount of cholesterol in the body. The US FDA recommends 25 grams of soy protein daily to lower high cholesterol.
If you’re not fond of avocados, then try to learn how to appreciate this fruit as it is rich in a type of fat that raises the good cholesterol while decreasing the bad cholesterol in the body. It also packs beta-sitosterol, a plant-based fat that minimizes the amount of cholesterol we get from the foods we eat.
According to the American Heart Association, you must get as much as 15 percent of daily calories from monounsaturated fats like those found in avocados.
Green leafy vegetables are also recommended for people who want to know how to lower bad cholesterol. Spinach is particularly ideal because it packs lutein, the pigment found in most dark and green leafy vegetables. Studies have also shown that lutein-rich foods like spinach protect against heart attacks by enabling the arterial walls to resist the cholesterol that build up in the arteries.
Mixed nuts like cashes, almonds, and walnuts are great for people who have high cholesterol. These nuts are abundant in vitamin E, copper and magnesium all of which are important to heart health. Walnuts are particularly rich in omega 3 acids. Surveys have shown that people who regularly eat nuts are less prone to heart diseases compared to people who don’t.
Just eat nuts in moderation, as these foods are rich in calories as well. You can sprinkle two tablespoons of nuts on your cereals, salads, or yogurt every day, or add them to your diet by incorporating them on your stir-fries.
3.Becoming More Active
Regularly exercising can do a lot of wonders for your health, particularly in managing high cholesterol.
Regular exercise can help you lose or maintain an ideal weight, as well as stimulate the action of body chemicals that promote good cholesterol and help in limiting the movement of the bad cholesterol.
Regular exercise can help you avoid becoming overweight. As you might have heard, too much weight can increase the LDL cholesterol in the blood, which is the same lipoprotein that has been associated with heart diseases.
Recent studies have also shown that exercise can stimulate the enzymes that help transport LDL cholesterol from the blood and the blood vessels to the liver. There, cholesterol is either excreted or converted into bile. In short the more exercise that you do, the more LDL that your body is able to expel out of the system.
You don’t really have to become a fitness guru or a bodybuilder overnight in order to gain the benefits of regular exercise, particularly its effects on cholesterol levels. You can do moderate exercises like bicycling, jogging, brisk walking and tennis. Basically anything that you love doing and which helps your heart pumping should suffice.
Aim for at least 30 minutes of moderate aerobic activity a day. During the entire week, make sure you get enough exercise at least five times. Moderate activity means your effort is at 85 percent of your maximum heart rate.
4.Using Food Supplements
Unlike statins, certain food supplements like Lowerol won’t cause side effects especially if they are made of all-natural ingredients. Lowering cholesterol with Lowerol is possible as the cholesterol buster is made up of ingredients like red yeast rice, policosanol, and grape seed extract.
These are four of the proven ways to lower cholesterol. As you can see, these four ways of battling cholesterol have their pros and cons. And as any doctor would tell you, there’s really no such thing as the best way to lower cholesterol. It takes more than just one approach to get rid of that waxy substance that clogs up the arteries and makes you at risk of heart attack and stroke.