{"id":24309,"date":"2021-03-26T09:30:29","date_gmt":"2021-03-26T13:30:29","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=24309"},"modified":"2022-06-02T11:41:16","modified_gmt":"2022-06-02T15:41:16","slug":"how-to-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/how-to-lower-cholesterol\/","title":{"rendered":"Lower your cholesterol with these 7 steps"},"content":{"rendered":"

Types of cholesterol<\/a> | Cholesterol levels<\/a> | How to lower cholesterol<\/a> | How long does it take?<\/a><\/span><\/p>\n

Cholesterol is a waxy, fat-like substance that circulates in your blood. It\u2019s made by the liver but also enters the body via some of the foods we eat, particularly those high in saturated fats like red meats, butter, and processed foods. Cholesterol gets a bad rap because of its link to heart disease, but in actuality, it\u2019s necessary for good health. It helps build cell membranes and make hormones and vitamins. But too much of anything can be bad, including cholesterol.\u00a0<\/span><\/p>\n

Cholesterol becomes a problem when excess amounts build up on artery walls (a condition called atherosclerosis), which causes blockages that can lead to heart attacks and <\/span>strokes<\/span><\/a>. High cholesterol is a common yet silent condition. According to the Centers for Disease Control and Prevention (CDC), more than <\/span>93 million Americans over the age of 20 have high total cholesterol<\/span><\/a>, and many don\u2019t know it.<\/span><\/p>\n

Cholesterol types<\/h2>\n

Cholesterol is carried through your bloodstream via lipoproteins, particles that have cholesterol on the inside and protein on the outside. There are three types of cholesterol:<\/span><\/p>\n

    \n
  1. Low-density lipoprotein (LDL)<\/b> carries the cholesterol that moves out of the liver and into the bloodstream. It\u2019s known as the \u201cbad\u201d cholesterol because it can clog and narrow blood vessels, which leads to cardiovascular disease.<\/span><\/li>\n
  2. High-density lipoprotein (or HDL) <\/b>carries the \u201cgood\u201d cholesterol. It moves from the blood back to the liver, where it\u2019s broken down.\u00a0<\/span><\/li>\n
  3. Very low-density lipoprotein (VLDL)<\/b> carries <\/span>triglycerides<\/span><\/a>, a fat (and not cholesterol) that can raise your risk for heart disease if levels are too high.<\/span><\/li>\n<\/ol>\n

    What\u2019s considered high cholesterol?<\/h2>\n

    The American Heart Association (AHA) recommends that all adults 20 and older have their <\/span>blood cholesterol levels checked every four to six years.<\/span><\/a> This is done via a blood test called a lipid panel. If you have certain risk factors for high cholesterol\u2014for example, it runs in your family, you smoke, are overweight, or have conditions like diabetes or an autoimmune disease\u2014you may need more frequent screening.<\/span><\/p>\n\n\n\n\n\n\n
    Total cholesterol<\/b><\/span><\/td>\n<\/tr>\n
    Optimal<\/span><\/td>\nLess than 200 mg\/dL<\/span><\/td>\n<\/tr>\n
    Borderline HIgh<\/span><\/td>\n200-239 mg\/dL<\/span><\/td>\n<\/tr>\n
    High<\/span><\/td>\n240 mg\/dL and greater<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n\n\n\n\n\n\n\n
    LDL<\/b><\/span><\/td>\n<\/tr>\n
    Optimal<\/span><\/td>\nLess than 100 mg\/dL<\/span><\/td>\n<\/tr>\n
    Near Optimal<\/span><\/td>\n100\u2013129 mg\/dL<\/span><\/td>\n<\/tr>\n
    Borderline High\u00a0<\/span><\/td>\n130\u2013159 mg\/dL<\/span><\/td>\n<\/tr>\n
    High<\/span><\/td>\n160 mg\/dL and greater<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n\n\n\n\n\n
    HDL<\/b><\/span><\/td>\n<\/tr>\n
    Optimal<\/span><\/td>\n60 mg\/dL and greater<\/span><\/td>\n<\/tr>\n
    Too low<\/span><\/td>\nLess than 40 mg\/dL<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Source: <\/span><\/i>National Heart, Lung and Blood Institute<\/span><\/i><\/a><\/p>\n

    Another metric to be aware of is your triglyceride level. Most of the fat in your body is made up of triglycerides. Overall, a healthy range for triglycerides is less than 150. A measurement of 150-199 is considered borderline high; 200 and greater is high.<\/span><\/p>\n

    \u00a0Is it ever possible for your HDL, the \u201chealthy\u201d cholesterol, to be too high and your LDL, the \u201clousy\u201d cholesterol, be too low? Experts at the Cleveland Clinic say yes, but it\u2019s rare. <\/span>Very high and very low cholesterol levels<\/span><\/a> can point to certain health problems and should be investigated. Low LDL levels, for example, have been associated with depression and certain kinds of stroke. High HDL levels have been linked to cancer.<\/span><\/p>\n

    RELATED: <\/b>Why you should monitor your cholesterol<\/b><\/a><\/p>\n

    How to lower cholesterol without medication<\/h2>\n

    Your cholesterol levels aren\u2019t static. They fluctuate based on your diet, your physical activity levels, your age, and a variety of other factors. While you can\u2019t control every factor, there is a lot you can do to help lower your cholesterol levels and improve your heart health. Healthy lifestyle changes are key to lowering cholesterol. But it\u2019s important to note that the amount of reduction will vary from person to person and by how significant the changes are, notes <\/span>Patrick Green, MD<\/span><\/a>, a cardiologist at UCHealth in Fort Collins, Colorado.<\/span><\/p>\n

    1. Increase soluble fiber<\/span><\/h3>\n

    Soluble fiber is a type of fiber that forms a gel when digested. This gel helps to absorb things like cholesterol and fat in the intestines before they can move to the bloodstream. Foods rich in soluble fiber include oats, barley, fruits such as apples, oranges and berries, and vegetables like Brussels sprouts. A recent <\/span>study<\/span><\/a> looking at adults with mildly high cholesterol levels found that those who ate two apples a day over an eight-week period were able to lower their cholesterol levels. The Cleveland Clinic notes that eating one and one half cups of oatmeal a day can <\/span>lower cholesterol by 5% to 8%<\/span><\/a>. And added bonus: Many foods high in soluble fiber also contain polyphenols, plant-derived antioxidants that can also help lower cholesterol.\u00a0<\/span><\/p>\n

    2. Reduce saturated fat and trans fat<\/span><\/h3>\n

    Saturated and trans fats\u2014found in things such as red meats, bacon, butter, palm oil, high-fat dairy products, fried foods, and processed foods like packaged cakes and baked goods\u2014can increase cholesterol levels by making the liver less efficient at breaking down cholesterol pulled from the blood. The AHA recommends that saturated fat should only make up 6% of your daily calories. Experts recommend replacing saturated fats with more heart-healthy polyunsaturated or monounsaturated fats, which include olive oil, canola oil, avocados, and most nuts. Prioritizing unsaturated fats is the main goal of the DASH diet to lower cholesterol and high blood pressure. The DASH diet recommends low-fat dairy products, lentils, whole grains, and healthy vegetable oils.<\/span><\/p>\n

    3. Add omega-3 fatty acids<\/span><\/h3>\n

    The Mediterranean diet is recommended for people with high cholesterol because it\u2019s packed with omega-3 fats. Some of the best sources of omega-3 fatty acids\u2014which are thought to lower the production of cholesterol and triglycerides in the liver\u2014are oily, fatty fish (for example, salmon, mackerel, and sardines) as well as nuts and ground flax seeds. A <\/span>review<\/span><\/a> of 15 studies found that eating 4g of omega-3 fatty acids daily lowered triglycerides by 25% to 30%, increased LDL by 5% to 10%, and raised the good HDL cholesterol by 1% to 3%. What probably won\u2019t work? Taking fish oil supplements. \u201cFish oil in high doses may help lower triglycerides, but it doesn\u2019t lower LDL cholesterol,\u201d Dr. Green says.<\/span><\/p>\n

    4. Avoid or limit cholesterol-raising foods<\/span><\/h3>\n

    These include:<\/span><\/p>\n