7 Best Drug-Free Ways to Lower your Cholesterol
High cholesterol is one of the largest contributors to heart disease and stroke -- the leading cause of death in the U.S. -- but most Americans remain unsure what they need to be doing to maintain wholesome cholesterol levels.
In a new survey, 47 percent of people who had a history of cardiovascular disease said they had not had their cholesterol checked in the previous year.
Nearly half said they were not confident in their ability.
Countless Americans take statins to reduce their risk for heart disease and to reduce their cholesterol. But cholesterol can cut, experts note.
"There clearly was a major disconnect between perceptions about cholesterol and the significance of its health effect," says Dr. Mary Ann Bauman, a part of the American Heart Association's cholesterol advisory class, in reaction to this new study.
She adds that by understanding the basics about 8, your life could be saved. Here is what she and other experts suggest.
Know your numbers. The American Heart Association recommends that adults over age 20 have their cholesterol tested every four to six years. But you ought to know so it's important to be aware of what your numbers mean for you 29, that the threshold for elevated cholesterol may vary from person to person. Doctors are currently moving that cholesterol has to fall within a certain range to be considered healthy.
"For someone who has already had a heart attack or stroke, or has high blood pressure or obesity is diabetic, we as doctors may want their cholesterol much lower than a person who has no additional risk factors," says Dr. Susan Smyth, medical director of the Gill Heart Institute at the University of Kentucky.
In reality, a "normal" cholesterol reading might not mean you're completely in the clear, she says. Significant heart attacks occur in people according to a recent analysis in the Journal of the American Heart Association.
Eat well. Eating well can go a long way in lowering high cholesterol. Research demonstrates that reducing your meat and foods ingestion -- while still increasing your intake of whole grains and fruits, vegetables -- can have a positive impact on cholesterol levels. Elect for fats, such as olive oil, in which it's possible, and also avoid fats. Doctors recommend eating fish, like salmon or tuna, after a week.
"Paying attention to a wholesome diet does not mean that you have to deprive yourself of all those things you love that aren't healthful," says Bauman says. "It only means you've got to do the right thing the majority of the time, and sometimes have those things as snacks instead of on a regular basis."
Exercise more. Exercise keeps your heart and blood vessels healthy, which can keep your cholesterol levels in a safe range. Experts recommend at least 30 minutes of exercise five or more days each week for a healthy heart.
Avoid smoking. If you still need a reason to quit smoking, then you ought to know that tobacco smoke lowers HDL ("good)" cholesterol and raises the risk for atherosclerosis, which may lead to heart attack, heart failure, and stroke.
Handle stress. Anxiety levels can raise your cholesterol levels and heart risk, so be sure that you do something -- yoga, meditation, listening to quiet music -- to handle them. It's also very important to get enough sleep; aim to get seven to nine hours.
Increase soluble fiber intake. The two types of fiber, both soluble and insoluble, have heart-healthy advantages. Fiber packs a punch that is greater by helping your LDL levels. Oats, fruits, beans, lentils, and vegetables are all sources of soluble fiber.
Insert whey. Whey protein, together with casein, are both located in dairy products. Studies have shown that whey protein can lower both LDL ("bad") cholesterol and total cholesterol. Try the neighborhood health food store or supermarket for a protein powder.
Before cholesterol leads to bigger health problems additionally, it is critically important to begin paying attention now.
"We want young people to start paying attention now," Bauman says. "We are seeing danger factors popping up in younger and younger kids."
Bauman says everyone should recognize their cholesterol number starting at age 20.
"People think they don't need to bother if they're young and have no family history," says Bauman. "However, you can overcome your good genes in the event you make the wrong decisions, and the consequences can happen sooner than you think."
