![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/05\/Cholesterol.jpg\")
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Cholesterol isn\u2019t all bad, in fact, it\u2019s vital for several important biological functions in the body. Cholesterol is responsible for maintaining the flexibility of cell walls and plays a critical role in hormone production.<\/p>\n
Lipoproteins transport nutrients, fat, and cholesterol through the bloodstream. There are two different sources of lipoprotein. HDL (High-Density Lipoprotein), the good kind of cholesterol and LDL (low-density Lipoprotein), considered the bad type of cholesterol.<\/p>\n
Cholesterol imbalance, where lipoprotein levels fail to meet recommended standards, creates adverse health issues. High levels of LDL result in deposits of cholesterol forming in the arterial walls of the cardiovascular system. These calcified deposits disrupt blood flow to the heart, resulting in stroke or cardiac myopathy (heart attack).<\/p>\n
If you have a lipoprotein imbalance, where LDL is abnormally high, here are 15 tips you can implement in your life to reduce LDL production. Over time, your cholesterol balance will improve, and your risk of disease will diminish to normal levels.<\/p>\n
Very low-density lipoproteins (VLDL) and HDL are produced by the liver to meet the cellular demand for fat. When VLDL shuttles fat to cells, it converts to the denser form known as LDL and transports it where necessary. HDL returns unused cholesterol to the liver in a process known as reverse cholesterol<\/a> transport and preventing excess LDL from calcifying in the arterial walls. LDL and VLDL, are prone to free radical damage in a metabolic process named oxidation. Oxidized<\/p>\n VLDL and LDL are significantly more dangerous to cardiovascular health. For years, nutrition experts convinced the public that eating too many foods high in cholesterol would lead to cardiovascular disease. Over the last decade, nutritional science has proved that high-cholesterol foods like eggs, has no adverse impact on blood serum cholesterol levels.<\/p>\n Unsaturated fats have double carbon bonds between fat molecules. Monounsaturated and polyunsaturated fats are the best examples of long-chain triglyceride fat<\/a> sources. They both have a positive health effect on health. Individuals that refrained from eating carbohydrates, and instead increased their intake of healthy fat sources, showed marked improvement in total blood cholesterol. A high-fat diet from healthy unsaturated sources reduces levels of LDL while improving concentrations of HDL in the blood.<\/p>\n Monounsaturated fats reduce oxidation of LDL, in turn reducing the amount of cholesterol clogging the arterial walls of the cardiovascular system. Excellent sources of monounsaturated fat include;<\/p>\n Avocados Add these foods to your diet to benefit from the positive health effects of monounsaturated fat. Avoid cooking with olive oil. The carbon bonds in olive oil have a low smoke point. When exposed to high levels of heat, the carbon bonds break down turning the oil rancid.<\/p>\n Animal-based foods such as deep-water fishes and shellfish contain the essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Almonds<\/a>, flax oil, and other plant-based foods contain Alpha-linolenic acid (ALA). These polyunsaturated fat sources assist the body in reducing levels of inflammation.<\/p>\n EFA\u2019s improve circulation and the cholesterol return effect in the liver. As a result, lowered LDL and increased HDL production improve the lipoprotein profile, reducing the risk of disease. Regularly consuming foods rich in EFA\u2019s helps the heart cope with stress and protects it against cardiovascular diseases such as arterial sclerosis.<\/p>\n Recommendations from The American Heart Association suggest eating oily fish such as salmon, albacore tuna, and sardines at least twice a week to benefit from Omega-3 EFA\u2019s. Some people may not enjoy the strong taste of seafood, in this case, you can supplement your diet with cold-pressed fish oil capsules or flavored cod liver oil.<\/p>\n Healthy fats have a positive health effect on the body. However, there are bad fat sources that detrimentally affect cardiovascular and neurological health. Unsaturated fats that undergo hydrogenation are known as trans-saturated fatty acids. Hydrogenating oils improves stability and even distribution of fat in cooking oil. Fat sources such as vegetable oils are hydrogenated Processed foods such as pastries, candy, and fast food contain trans-saturated fats to improve texture and mouthfeel. Unfortunately, the body does not handle trans fats in the same manner as unsaturated fat sources. Regularly consuming trans fats in your diet increases total triglyceride count (cholesterol levels) and LDL while decreasing HDL.<\/p>\n Eating trans fats can decrease HDL levels by as much as 20%, creating a lipoprotein balance that presents significant health risks. A global study of health behavior estimated trans-saturated fats could be responsible for up to 8% of deaths from cardiovascular disease. Avoid any food labels that state the product contains \u201cpartially hydrogenated\u201d oil.<\/p>\n The body does not digest soluble plant fiber. Instead, it provides a form of probiotic food for the gut biome. Your GI tract is home to trillions of live bacteria, known as biomes, that are responsible for assimilating the nutrients from your diet. These biomes are sensitive to any changes in nutrition, feeding gut biomes probiotic<\/a> fiber enhances their assimilation ability.<\/p>\n A healthy gut is instrumental in ensuring healthy cholesterol levels. A 12-week study of 30 adults eating soluble fiber supplest daily, showed an 18% decrease in levels of LDL, as well as improved levels of HDL, with lower total triglyceride levels.<\/p>\n Psyllium husk is a supplemental form of prebiotic soluble fiber available at your local health store. Studies of 33 adults eating a psyllium-enriched diet reduced LDL cholesterol levels by 10%. Natural sources of fiber that belong in your diet include lentils, peas, legumes, fruit, nuts, sprouts and whole grains. Add these sources of fiber to your diet and watch your cholesterol profile improve.<\/p>\n Exercise<\/a> is a critical component of health. Raising your heart rate for more than 2 minutes every day will improve your cardiovascular fitness and cholesterol profile. The effects of exercise reduce overall triglyceride levels while increasing beneficial HDL production.<\/p>\n If you are unfit or overweight, consider structuring a workout program that fits in with your lifestyle. Start your workout with a 5 to 10-minute walk every morning and evening. After a few weeks, when you feel comfortable with walking, up the pace and try a jog over the same distance. As your body fat levels decrease, add basic calisthenic exercises like push-ups and crunches, to stimulate your muscular system out of atrophy.<\/p>\n If you struggle with motivation to exercise, hire a personal trainer. A personal trainer keeps you motivated as you build your physical fitness. A trainer can assist you in understanding the correct form of exercises, as well as provide vital information regarding handling recovery from training stress.<\/p>\n A sedentary lifestyle<\/a> and poor food choices result in obesity. If you consume more calories than you expend for energy, the body will store the excess energy as body fat. Obese or overweight people have a substantially increased risk of cardiovascular disease. Studies of obese individuals reveal dangerous cholesterol imbalances where LDL is sometimes three times higher than HDL.<\/p>\n Deciding to take control of your weight is a critical choice for any obese or overweight individual. Avoid all refined carbohydrate sources during your fat loss diet. Sugar and flour create an inflammatory response in the gut and increase levels of LDL in the blood. Losing body fat requires a caloric deficit and adherence to a controlled and planned diet designed for fat loss. Dieting changes the way that the body produces and absorbs cholesterol.\u00a0 If you have no idea on how to design a fat loss diet, speak to a nutritionist. Nutritional specialists will assess your BMI and plan a sustainable weight loss diet based on foods that you like to eat.<\/p>\n Smoking<\/a> is the leading global cause of cardiovascular disease. Smoking affects the way the body handles cholesterol production, raising levels of LDL and reducing HDL. The tar in cigarettes prevents cells from returning unused cholesterol to the liver. This feedback loop results in higher levels of cholesterol imbalance among smokers. The non-return of cholesterol is thought to accelerate the formation of calcified arterial cholesterol deposits.<\/p>\n Quitting smoking can reverse these harmful cholesterol effects and return the cardiovascular system to good health. While the adverse effects of smoking can take years to subside, the change in cholesterol balance happens quickly. Within as little as two weeks, you will see a marked improvement in your cholesterol profile. People who find success with smoking cessation also experience improved cardiovascular function as less chance of developing chronic disease, such as lung cancer.<\/p>\n There are various smoking cessation programs available to help you find the strength to quit. Speak to your medical professional about support groups for quitting smoking.<\/p>\n Moderate alcohol<\/a> consumption can have a positive impact on your health. The resveratrol found in red wine improves the reverse cholesterol transport system. Resveratrol also has a protective effect on the cardiovascular system by reducing LDL levels and enhancing HDL production. A study of 18 women discovered that consuming 24 grams of alcohol from red wine daily improved HDL levels by as much as 5%.<\/p>\n However, excessive alcohol consumption creates an opposite health effect. Abusing alcohol will destroy your body and your life. People that have more than 7 units of alcohol in a week have a higher risk of developing cardiovascular disease. Drinking excessively also places a strain on the kidneys and liver. Chronic health conditions such as jaundice of the liver and infections of the urinary tract are examples of the effects of alcohol over-consumption.<\/p>\n If you are struggling with alcoholism, speak to your doctor. They will provide you with information about rehabilitation programs available to help you escape the clutches of the disease.<\/p>\n Sterols and Stanols from plant-based foods are absorbed in the intestinal tract in the same manner as other cholesterol sources. However, these compounds don\u2019t present the same cardiovascular threat as other dietary sources of cholesterol that increase LDL. Plant Stanols and sterols are phytonutrients<\/a> found in leafy green vegetables such as kale, spinach, and bok choy. The antioxidant compounds reduce the presence of free radicals in the blood, preventing unnecessary cell oxidation and cell death.<\/p>\n Antioxidant formulas are available which focus on plant sterols and Stanols. Spirulina is an example of an algae supplement that is rich in these antioxidants. Phytonutrients protect the cardiovascular system, enhance the health of the digestive tract, and increase the efficiency of immune response.<\/p>\n Consuming plant sterols from food sources replaces regular cholesterol production in the liver. Although some studies show that eating plant phytonutrients reduce LDL and improve HDL, there is no conclusive evidence to support the fact that they decrease the chance of developing heart disease.<\/p>\n Food plays an instrumental role in our levels of health and well-being. If you eat junk food frequently, then you will feel like garbage most of the time. Fast food and other convenience foods contain next to no nutrients of any value. Fast food, candy, and sugary sodas increase levels of LDL while having a devastating effect on HDL.<\/p>\n In the past, nutrition experts believed that dietary fat and cholesterol were the nutritional sources of heart disease. After decades of scientific research into the subject, it turns out that the exact opposite is true. Consumption of refined carbohydrates increases LDL and triglyceride levels while eating healthy fat sources increase HDL levels.<\/p>\n Arrange a consultation with a nutritionist if you struggle to balance your diet or make good food choices. A nutritionist specializes in planning heart-healthy diets that improve cholesterol profile and HDL production. You can rely on their training and expertise to construct a customized meal plan to improve your general health.<\/p>\n CoQ10 is a natural compound made by the body and held in cell mitochondria. The mitochondria<\/a> are responsible for generating metabolic energy, as well as protecting cells from the effects of oxidative damage. Cell oxidation can result in multiple health issues from wrinkled skin, to cardiovascular disease. CoQ10 in Every cell in your body contains CoQ10, with the highest concentrations of the compound occurring in the vital organs such as the heart, kidneys, lungs, and liver.<\/p>\n CoQ10 production declines as you age, making the elderly deficient in this vital compound. Coenzyme Q10 is available in supplement format to help people with deficiencies in this valuable compound. Deficiency in CoQ10 develops from other disorders and nutritional deficiencies such as;<\/p>\n \u2022 Statin treatments side-effects. One of the primary roles of CoQ10 is to assist cells with generating metabolic energy. The compound is critical for the creation of ATP (adenosine triphosphate) which transfers the energy between cells. CoQ10 improves cholesterol balance, increasing HDL and lowering total triglycerides in the blood.<\/p>\n Stress<\/a> is a leading contributor to cardiovascular disease. High-stress levels contribute to the release of the hormone cortisol. Cortisol has a powerful inflammatory effect on the body. Producing too much or too little cortisol can result in a slew of symptoms related to auto-immune diseases. Adrenal fatigue and Addison\u2019s disease are examples of chronic diseases that manifest as a result of the underproduction or overproduction of cortisol.<\/p>\n Changes in hormonal balance affect the cardiovascular system, exposing it to infection and disease. Hormonal disorders also affect cholesterol production, dramatically raising LDL levels while crushing HDL. If stress is left unchecked, the resultant adverse health effects can be disastrous.<\/p>\n Reduce stress in your life wherever you can. If you suffer from anxiety or stress-induced panic attacks, visit your physician for advice on handling the feelings of overwhelm and high anxiety. Your doctor may prescribe medications to help you balance your hormone profile and cope with the stresses of life.<\/p>\n Diet<\/a> and exercise are crucial components needed to restore your cholesterol balance to a healthy state. Supplements offer a way to enhance the nutrient value of your diet. Exposure to environmental toxins and stress create nutritional deficiencies and the buildup of excess toxins in our system. Fish oil, soluble fiber, and CoQ10 are absolute necessities for any supplement program geared toward improving cholesterol profile. However, you may find benefit from supplementing with the following compounds as well.<\/p>\n \u2022 A multi-vitamin complex \u2013 Everything you need from Vitamin A to Zinc. Medical science is divided on the subject of supplementation. One side of the medical argument insists that supplements have tremendous value in restoring cholesterol profile to a balanced medium. However, the counter-argument suggests that supplements do not affect cholesterol levels at all, only statin drugs can achieve this feat.<\/p>\n A consultation with your doctor is the first place to visit if you\u2019re concerned with poor cholesterol balance. Your physician will draw blood for analysis and ask you about your lifestyle<\/a> habits to determine the source of the high cholesterol problem. If your doctor suspects that your cholesterol profile is dangerously high, they may opt to prescribe statin medications to control the issue. Statins are the most used drug in the world, Pfizer sold $ 1.9 billion worth of its statin drug, Lipitor, in 2017 alone.<\/p>\n Statin therapy involves a daily dose of the medication to reduce LDL and improve HDL while lowering total triglycerides in the bloodstream. Be cautious when using statin drugs and always stick to the prescribed dose. Abusing these drugs may result in many different adverse health effects that could even be fatal.<\/p>\n Your doctor will work with you to monitor your progress with the statins as using these drugs can lead to complications in some people. If at any time you feel discomfort in your chest, or weakness during the day, these could be signs of adverse reactions to the medication. Consult your doctor for immediate treatment.<\/p>\n\r\n
The liver adjusts cholesterol production to compensate for the amount of dietary cholesterol consumed in food. While many advertisers recommend avoiding high-fat and high-cholesterol foods should be avoided, the reality is that dietary cholesterol has next to no relationship with the production of cholesterol lipoprotein.<\/p>\n![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/05\/Fatty-Fish.jpg\")
<\/h3>\n2. Increase Dietary Sources of Monounsaturated Fats<\/h3>\n
Olives and olive oil.
Grass-fed raw butter.
Canola oil.
Nuts and nut butter.<\/p>\n![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/05\/Diets-High-in-Fish-Oil.jpg\")
<\/h3>\n3. Include Omega-3 EFA\u2019s in Your Diet<\/h3>\n
![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/11\/Fatty-foods.jpg\")
<\/h3>\n4. Avoid Sources of Trans-Saturated Fats<\/h3>\n
Shortenings, margarine<\/a>, and cooking oils contain hydrogenated oils.<\/p>\n![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/11\/Eat-more-Fiber.jpg\")
<\/h3>\n5. Consume Sources of Soluble Fiber<\/h3>\n
![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/05\/Heart-HEalth.jpg\")
<\/h3>\n6. The Importance of Exercise<\/h3>\n
![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/06\/Balance-Exercise.jpg\")
<\/h3>\n7. Lose Excess Body Fat<\/h3>\n
![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/11\/Stop-Smoking.jpg\")
<\/h3>\n8. The Dangers of Smoking<\/h3>\n
![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/06\/Alcohol.jpg\")
<\/h3>\n9. Cut Down Alcohol Consumption<\/h3>\n
![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/05\/Carrots.jpg\")
<\/h3>\n10. Consider Plant Sterols and Stanols<\/h3>\n
![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2018\/05\/Nutritionist.jpg\")
<\/h3>\n11. Work with a Nutritionist<\/h3>\n
![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2018\/05\/Skin.jpg\")
<\/h3>\n12. Use Coenzyme Q10<\/h3>\n
\u2022 Increased tissue demand as a result of disease or infection.
\u2022 Oxidative stress associated with aging.
\u2022 Mitochondrial diseases.<\/p>\n![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/06\/antioxidant.jpg\")
<\/h3>\n13. Reduce Stress Levels<\/h3>\n
![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/05\/Take-a-Multivitamin.jpg\")
<\/h3>\n14. Supplement Your Diet<\/h3>\n
\u2022 Curcumin \u2013 A potent anti-inflammatory compound derived from turmeric.
\u2022 Niacin \u2013 A B-Vitamin that assists in boosting HDL levels.
\u2022 Red yeast rice extract \u2013 Lowers cholesterol production in the liver.
\u2022 Polyphenols and catechins \u2013 Found in green tea extract.<\/p>\n![\"\"](\"https:\/\/simplyhealth.io\/wp-content\/uploads\/2017\/06\/See-a-doctor.jpg\")
<\/h3>\n15. Visit Your Doctor<\/h3>\n
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