DO YOU HAVE HIGH CHOLESTEROL? LEARN WHAT TO DO TO LOWER IT QUICKLY!
Cholesterol is an essential component to every cell in our body. It is; however, the substance that is responsible for atherosclerosis and is the major cause of heart attacks, stoke, and peripheral artery disease. In general, the higher your cholesterol number, the greater your risk for having a cardiovascular event. The good news is lowering it can be easier than you think! With a few simple steps, people can see results in as little as 6 weeks!
Traditional LDL concentration testing (LDL-C) may miss up to 50% of people who will have a coronary artery related event or even death. I will briefly discuss Advanced Lipoprotein Testing and its role in risk assessment and subsequent management of dyslipidemia. Any tool that would enable healthcare providers, other than those who practice lipidology, to more accurately identify those individuals that would be missed by traditional lipid testing might significantly improve the ability to impact cardiovascular morbidity and mortality.
Classically, healthcare providers were and are trained to use the lipid profile composed of Total Cholesterol (TC), HDL-C, LDL-C, and triglycerides to ascertain risk but the majority still use LDL-C as a target for treatment. Current data suggests that there are significant limitations with relying on traditional lipid concentration testing, such as LDL-C, especially in those with cardiometabolic risk (CMR). CMR risk factors are good indicators of one’s overall risk of developing heart disease and Type 2 diabetes mellitus. CMR risk factors include obesity, hypertension, hyperglycemia, dyslipidemia, chronic inflammation, physical inactivity, smoking, and one’s age, race, gender, and family history. Data from the 26-year follow-up in the Framingham Heart Study has demonstrated significant overlap of LDL-C concentrations in populations with and without CAD. 80 % of the patient population with myocardial infarctions had similar LDL-C levels as those who did not have a myocardial infarction. The American Diabetes Association and American College of Cardiology released a joint consensus statement on lipoprotein management in patients with CMR in 2008. The statement advises that in such patients with moderately high, high, and very high risk, all pharmacological decisions should be guided by quantification of atherogenic lipoproteins, over 90% of which are LDL particles, using measured apolipoprotein B (apoB) or the equally informative, LDL-P (particle number measured via nuclear spectroscopy) to assess risk and serve as the goal of therapy.
HERE ARE THE 8 TIPS TO CUT YOUR CHOLESTEROL FAST!!!
#1- CONSIDER MEDICATION-BEGIN WITH A STATIN:
Statins are a class of medicines that are frequently used to lower blood cholesterol levels. The drugs block a chemical called HMG-CoA that is necessary for one’s body to manufacture cholesterol and have other cholesterol lowering effects as well. There are many brands of statins so ask your doctor which one is right for you.
#2- EXERCISE:
Although exercise can only minimally lower LDL cholesterol, it does condition your heart, making it beat more efficiently. Frequent exercise is robustly associated with a decrease in cardiovascular mortality as well as the risk of developing cardiovascular disease. Physically active individuals also have lower blood pressure and greater insulin sensitivity. Moderate aerobic exercise, such as a brisk walk for 30 minutes a day, 5 days a week would be a good way to start!
#3- WEIGHT LOSS:
Body Mass Index (BMI) is a measure of body fat based on height and weight. The way to do this is by taking your weight in pounds(lb) and dividing that number by your height in inches(in) squared and multiplying it by a conversion factor of 703. So for example, if you are 200 pounds and 6 feet tall you would take (200 lbs / 72 in / 72 in) x 703 = 27.1
BODY MASS INDEX CHART:
Below 18.5 = Underweight
18.5-24.9 = Normal
25-29.9 = Overweight
30 and above = Obese
#4- STOP SMOKING:
Smoking can lower levels of HDL "good" cholesterol and is a major risk factor for heart disease.
#5- EAT MORE FIBER:
Eat more fruits and vegetables. Soluble fiber is best. It acts as a sponge to absorb cholesterol! Some examples of soluble fiber are dried beans, barley or a good old-fashioned bowl of oatmeal will do!
#6- EAT NUTS:
Extensive research has demonstrated that regular consumption of nuts can bring modest reductions in cholesterol. Walnuts and almonds in particular are great for heart health! However, nuts are high in calories so limit yourself to a handful a day.
#7- AVOID SATURATED FATS:
Start eating smart! Avoid coconut and other tropical oils, butter, stick margarine, butter, lard or shortening. Replace these saturated fats with “healthy” fats such as olive oil or canola oil. Limit your consumption of red meat and eat more fish! This is the basis for the Mediterranean diet.
#8- SUPPLEMENT YOUR DIET WITH PLANT STANOLS:
Plant stanol ester enriched with different food products has proven to be effective and safe as a dietary hypocholesterolemic tool in approximately 60 published clinical studies with over 20 years on the market. The hypocholesterolemic effect with the generally recommended dose of 2 g/day of plant stanols is approximately 10%, but it has been shown that with larger doses, there is a dose-response relationship, and even a 17% reduction of LDL cholesterol can be obtained without side effects. The most widely available stanol is called Benecol. Benecol margarine is available at your local grocery store or order the Benacol chews online at Amazon.com.
Small adjustments in your lifestyle can save your life! Most importantly, get your cholesterol checked, preferably having your LDL-P checked using NMR!
For further guidance or medical advocacy, please go to PaladinMDs because “it’s like having a doctor in the family.”