Last year I went for a routine eye exam and my optometrist asked that I contact my doctor to get a blood test done to check my cholesterol. He had seen a noticeable film over my eyes that shouldn't be there... The optometrist didn't want to alarm me, but said he suspects I may have high levels of LDL (that's the "bad" cholesterol, explained better further down in this article). So I did my blood work and the results were scary. My doctor put me on statins right away, and we spoke about lifestyle changes I needed to implement immediately.
Cholesterol, often whispered in hushed tones and accompanied by grim warnings, is a huge threat to our cardiovascular health. High levels of LDL affect millions of people worldwide. Many of them don't even know they have very elevated levels of LDL. Not everyone makes it through alive, unfortunately. High blood cholesterol raises the risk for heart disease, the leading cause of death, and for stroke, the fifth leading cause of death (Source: Center for Disease Control and Prevention)
In Canada alone, atherosclerotic cardiovascular disease (ASCVD) stands as a prominent contributor to both illness and death. The measurement of low-density lipoprotein cholesterol (LDL-C) plays a crucial role in assessing the progression of ASCVD. (Source: Ahajournals.org)
If you find yourself in this struggle, you're not alone. Let's learn and explore of what we can do to lower the bad cholesterol in our body.
What Is Bad and Good Cholesterol?
Cholesterol is a substance that is naturally produced in your body and is also found in certain foods. It plays an important role in your overall health. Think of cholesterol as a type of fat that our bodies need to function properly. However, too much cholesterol can be harmful. Cholesterol travels through your bloodstream in small packages called lipoproteins.
There are two main types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL cholesterol is often referred to as "bad" cholesterol because high levels of it can build up in your arteries and form plaque, which can lead to heart problems.
HDL cholesterol is known as "good" cholesterol because it helps remove LDL cholesterol from the arteries, reducing the risk of heart disease.
It's important to maintain a healthy balance of cholesterol levels to promote your overall well-being. Let’s see what can we do about it.
How to Lower Your Cholesterol Levels?
The path to achieving optimal cholesterol levels may seem daunting at first, as it requires a complex approach that extends beyond simply popping a pill. It demands a shift in mindset, a commitment to making conscious choices, and a deep understanding of the factors influencing your cholesterol levels. But fear not, for this blog post aims to offer guidance, support, and insights to empower you on this transformative journey. We will be discussing:
Embracing heart-healthy diets
The power of lifestyle changes
The benefits of natural remedies
Together, we'll learn how even small changes in your daily habits can yield significant long-term benefits for your cardiovascular health.
What Foods Can Help You Lower Cholesterol?
Making dietary changes can be an effective way to lower your cholesterol levels and promote heart health. Including certain foods in your diet can help reduce LDL cholesterol (the "bad" cholesterol) and increase HDL cholesterol (the "good" cholesterol). Here are some examples of foods that can help you lower cholesterol:
Oats and Whole Grains:
Start your day with a bowl of oatmeal or incorporate whole-grain foods like whole-wheat bread, brown rice, and quinoa into your meals. These foods are rich in soluble fiber, which can help reduce LDL cholesterol levels. Soluble fiber acts like a sponge, absorbing cholesterol and carrying it out of the body.
Fatty Fish: Include fatty fish such as salmon, mackerel, sardines, and trout in your diet. They are high in omega-3 fatty acids, which have been shown to lower triglycerides (a type of fat in the blood) and reduce the risk of heart disease. Aim for at least two servings of fatty fish per week.
Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds, and hemp seeds are excellent sources of healthy fats, fiber, and plant sterols. These components can help lower LDL cholesterol. However, nuts are high in calories, so it's important to consume them in moderation.
Fruits and Vegetables: Apples, berries, citrus fruits, grapes, and vegetables like broccoli, spinach, kale, and Brussels sprouts are rich in soluble fiber and other heart-healthy nutrients. They not only provide essential vitamins and minerals but also help lower cholesterol levels.
Legumes: Incorporate beans, lentils, chickpeas, and other legumes into your meals. They are high in soluble fiber, and protein and low in saturated fat. Legumes can be a healthy replacement for meat in various dishes, promoting heart health.
It's important to note that while these foods can contribute to lower cholesterol levels, they are most effective when incorporated into a well-balanced diet along with other heart-healthy practices. It's always advisable to consult with a healthcare professional or registered dietitian for personalized dietary recommendations based on your specific health needs.
How Can You Lower Cholesterol by Making Lifestyle Changes?
Lowering cholesterol levels can be achieved through various lifestyle changes. Here are some effective strategies that help lower your cholesterol:
Healthy Diet: As discussed, adopting a heart-healthy diet can significantly impact your cholesterol levels. Limit saturated fats found in fatty meats, full-fat dairy products, and fried foods. Instead, opt for lean proteins like skinless chicken, fish, legumes, and tofu. Incorporating sustainable diets can also help you increase your intake of fruits, vegetables, whole grains, and fiber-rich foods, as they help reduce cholesterol absorption.
Physical Activity: Engaging in regular physical activity can raise HDL cholesterol (the "good" cholesterol) and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking or cycling, per week. Fitness tracker devices are ideal to remind you to move more. Additionally, include strength training exercises to build muscle and improve overall cardiovascular health.
Weight Management: Maintaining a healthy weight or losing excess weight can have a positive impact on cholesterol levels. Shedding extra pounds can lower LDL cholesterol and increase HDL cholesterol. Focus on portion control, eating balanced meals, and avoiding sugary beverages and processed snacks.
Quit Smoking: Smoking damages blood vessels, decreases HDL cholesterol, and raises LDL cholesterol. Quitting smoking not only benefits your cholesterol levels but also improves overall cardiovascular health and reduces the risk of various diseases. Here is the book that helped me quit smoking.
Limit Alcohol Consumption: While moderate alcohol consumption may have some heart benefits, excessive alcohol intake can lead to high cholesterol levels and other health issues. Limit your alcohol intake to moderate levels (up to one drink per day for women and up to two drinks per day for men).
Stress Management: Chronic stress can impact cholesterol levels. Find healthy ways to manage stress, such as practicing relaxation techniques (e.g., deep breathing, meditation, yoga), engaging in hobbies, or seeking support from friends and family.
Remember, it's crucial to consult with a healthcare professional for personalized advice on managing cholesterol levels. They can provide guidance tailored to your specific health condition and help you monitor your progress over time.
What Natural Remedies Can Help Lower Cholesterol Levels?
Several natural remedies and dietary supplements have been studied for their potential to help lower cholesterol levels. While these remedies may have some effect, it's important to note that they should not replace lifestyle changes or prescribed medications.
Here are a few natural remedies that have shown promise in cholesterol management:
Plant Sterols and Stanols: These naturally occurring compounds are found in certain fruits, vegetables, nuts, and seeds. Plant sterols and stanols have a similar structure to cholesterol and can help block its absorption in the digestive system. They are commonly available as supplements or added to certain kinds of yogurts, and orange juice.
Garlic: Garlic has been associated with potential cholesterol-lowering effects. It contains compounds that may inhibit cholesterol synthesis, reduce LDL cholesterol levels, and improve overall heart health.
Red Yeast Rice: Red yeast rice is a traditional Chinese fermented rice product. It contains a compound called monacolin K, which is similar to the active ingredient in some cholesterol-lowering medications. Red yeast rice supplements may help lower LDL cholesterol levels, but their use should be discussed with a healthcare professional due to potential interactions and variability in product quality.
Green Tea:
Green tea is rich in antioxidants called catechins, which may have cholesterol-lowering effects. Regular consumption of green tea has been associated with modest reductions in LDL cholesterol levels. It can be enjoyed as a hot or cold beverage, and its potential benefits can be attributed to both its catechin content and overall health-promoting properties.
It's important to remember that this journey is unique to each individual. Cholesterol management is not a one-size-fits-all endeavor, and what works for one person may not yield the same results for another.
What works well for me so far is change of diet - eating lots of fruit and vegetables, reducing the amount of dairy I consume, choosing better meat alternatives . I have also increased my physical activity, but I am yet to implement strength training exercises.
To support my heart health I also take Coenzyme Q10 supplement. This was recommended to me by my dietitian. My favorite brand of CoQ10 is linked below. I like it because I only need to take one soft gel daily, it has no GMOs added, and the manufacturer is climate smart certified company that is committed to reducing greenhouse gas emissions.
As you start on this journey, be kind to yourself and remember little changes make a big difference. Implement one change at a time, once you form a habit, implement the next change. Progress is more important than perfection.
To your health my friend! You can do this! I cheer for you, for us and for the health and wellbeing of all of us.
Disclaimer: Please note that the information provided on this site is for educational purposes only and is not intended to replace the advice of a medical professional. Always consult with your doctor or healthcare provider before making any changes to your diet or exercise routine.
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