How to reduce high cholesterol, Walking and exercising to reduce Cholesterol, Fiber and Cholesterol, Fish Oil and Cholesterol, Green Tea, Smoking and Cholesterol
Cholesterol represents levels of the artery-clogging substance often rise with age, and cardiologists say everyone 20 or older should be screened for high cholesterol at least once every five years for anyone deemed to be at high risk for heart disease. The good news is that, with simple lifestyle modifications and, if necessary, using certain drugs, people will find significant reductions in your cholesterol level within six weeks.
Here are few steps from health experts on how to reduce your cholesterol fast:
1: Setting of target: First of all it is very important to mention here that we should be well aware of the family history of the person, his risk factors such as obesity, high blood pressure, smoking etc .If your risk is too high then doctors will treat for a target LDL of less than 70 and if risk is moderate LDL target should be under130 and if risk is low, less than 160 is good.
2: Medications for lowering Cholesterol: Although lifestyle modification can do with elevated and high cholesterol yet if your cardiovascular risk is high, you may also need to use some Cholesterol lowering drugs “the only thing that work fast to lower high cholesterol”. But these drugs lower high cholesterol modestly. Lifestyle modification is important, but we should also emphasize the benefits related with appropriate drugs. Sta tins, fib-rates are good medicines used to lower cholesterol. Statins can lower LDL cholesterol by 20%-50%.
3: Walking and exercising to reduce Cholesterol: Doing any regular activity not only can reduce your LDL (bad cholesterol) but can also raise your HDL (good cholesterol) 10% at least. Even moderate exercises like brisk walking can work a lot to lower your high cholesterol if they are performed regularly.
4: Use saturated fats as less as possible One of the important things to do when you’re trying to lower your cholesterol level is to take saturated fat as less as possible. The second thing is to start eating more ’smart’ fats,” The doctors recommend substituting canola oil or olive oil for vegetable oil. Avoid butter, stick margarine, lard, or shortening and cutting back on meat and eating more fish.
5: Eat more fiber to reduce Cholesterol Levels: Use of fruits and vegetables, including whole grain is highly recommended as these not only provide heart-healthy antioxidants but also cholesterol-lowering dietary fiber. Soluble fiber is more important in term of lowering high cholesterol. Good sources of soluble fiber are, dried beans, oats, and barley, as well as fiber products containing psyllium husk.
6: Fish and its oil for high Cholesterol: Fish and fish oil has omega-3 fatty acid which are quiet beneficial in lowering high cholesterol and in cardiovascular diseases.
Now it has been recommended that fish should be used 2-3times a week as it is a good source of omega 3. Other plant sources of omega 3 include, flax seeds, walnuts, canola, soybeans and their oils.
7: Green tea for to reduce Cholesterol Naturally: Green tea is a healthier alternative to sodas and sugary beverages. Research has proved that green tea contains compounds that can help lower LDL cholesterol. It is also said that Dark Chocolate helps reducing Cholesterol.
8: Use of nuts for Lowering down Cholesterol: Modern research has demonstrated that regular consumption of nuts can bring modest reductions in cholesterol. Walnuts and almonds seem particularly beneficial.
9: Quit smoking to control and reduce Cholesterol levels: Smoking actually lowers levels of HDL (good cholesterol) and is thus a major risk factor for heart disease. It is therefore a good advice, quit smoking by using certain techniques.