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Lowering Cholesterol by Diet

Lowering Cholesterol by Diet: The Path to a Healthier Heart

We will look at lowering cholesterol by Diet. We also highlight cholesterol lowering foods.
In doing so, it is important to not think that all Cholesterol is bad for you, as is often the case..

In fact, cholesterol is an important substance, as it is used to produce hormones, support cell structures, and producing bile.
However, the balance of cholesterol types is key to maintaining health, specifically, heart health. As mentioned above, this blog will look at the good and bad cholesterol, and how diet can play a key role in lowering cholesterol levels and promoting cardiovascular health.

Understanding Cholesterol: The Good and the Bad

Cholesterol is a type of fat found in your blood, produced by your liver and also coming from certain foods. There are two main types:

  • Low-Density Lipoprotein (LDL): Known as “bad” cholesterol, high levels can lead to plaque build-up in your arteries, increasing the risk of heart attack and stroke.
  • High-Density Lipoprotein (HDL): Referred to as “good” cholesterol, HDL helps remove LDL cholesterol from your bloodstream, reducing heart disease risk.

The Role of Diet in Cholesterol Management

Diet significantly impacts cholesterol levels. Here are some key strategies:

Eliminate Trans Fats

Trans fats, found in fast foods, fried foods, and baked goods, increase LDL cholesterol and decrease HDL cholesterol. Avoid these to reduce heart disease risk.

Reduce Saturated Fats

Saturated fats, found in fatty meats, butter, and full-fat dairy products, can raise LDL cholesterol. Opt for lean meats and low-fat dairy options.

Increase Good Fats

Monounsaturated and polyunsaturated fats, found in olive oil, avocados, nuts, and oily fish, help reduce LDL cholesterol and increase HDL cholesterol.

Follow the Mediterranean Diet

This diet is rich in fresh fish, whole grains, fruits, vegetables, olive oil, and garlic. People following the Mediterranean diet have some of the lowest rates of cardiovascular disease.

Cut Down on Sugar

Excessive sugar intake can lead to weight gain and increased cholesterol levels. Limit sugary drinks, sweets, and processed foods.

Increase Soluble Fibre

Foods high in soluble fibre such as oat bran, soybeans, and beans, help reduce cholesterol absorption in the bloodstream.

Cholesterol-Lowering Foods

Including specific foods in your diet can significantly impact your cholesterol levels:

  • Oats and Barley: Rich in beta-glucan, a type of soluble fibre that helps lower LDL cholesterol.
  • Nuts: Almonds, walnuts, and other nuts are high in monounsaturated fats, which can help reduce LDL cholesterol.
  • Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help lower triglycerides and improve HDL cholesterol levels.
  • Olive Oil: A great source of monounsaturated fats, olive oil can help reduce LDL cholesterol.
  • Avocados: High in monounsaturated fats and fibre, avocados can help lower LDL and raise HDL cholesterol.
  • Fruits and Vegetables: High in fibre and antioxidants, fruits and vegetables support overall heart health.
  • Legumes: Beans, lentils, and chickpeas are high in soluble fibre, which can help lower LDL cholesterol.
  • Soy Products: Foods like tofu, soy milk, and edamame can help reduce LDL cholesterol levels.

Lifestyle Changes for Lowering Cholesterol

In addition to dietary changes, lifestyle modifications are essential for managing cholesterol:

Exercise Regularly

Physical activity can help raise HDL cholesterol and lower LDL cholesterol. Aim for at least 30 minutes of exercise most days of the week.

Maintain a Healthy Weight

Being overweight increases your risk of high cholesterol and heart disease. Weight loss can help improve your cholesterol levels.

Quit Smoking

Smoking lowers HDL cholesterol and increases the risk of heart disease. Quitting smoking can improve your HDL levels and overall heart health.

Manage Stress

Chronic stress can negatively impact your cholesterol levels. Practice stress management techniques like meditation, yoga, or deep breathing exercises.

Natural Supplements for Cholesterol Management

Alongside a healthy diet and lifestyle, certain natural supplements can help manage cholesterol levels:

  • Krill Oil: Rich in essential fatty acids, antioxidants, and phospholipids, krill oil can help reduce LDL cholesterol and increase HDL cholesterol.
  • Policosanols: Derived from sugar cane wax, policosanols can help lower LDL cholesterol and increase HDL cholesterol.
  • Psyllium Husk: A source of soluble fibre, psyllium husk can help reduce cholesterol absorption.
  • Plant Sterols and Stanols: Found in fortified foods and supplements, these compounds can help block cholesterol absorption.

The Truth About Cholesterol and Eggs

For years, eggs have been regarded as cholesterol-raising foods.
What we now know is that blood cholesterol levels go up for many different reasons, not just from eating foods which naturally contain cholesterol.
However, Eggs are a nutritious food, providing a good source of protein, omega-3 fatty acids, vitamins, and minerals. Including eggs in a balanced diet can be part of a healthy eating plan.

Start Making Changes Today

Lowering cholesterol and improving heart health involves a combination of dietary changes, lifestyle modifications, and, if necessary, natural supplements.
It’s never too late to start making these changes and improve your health.
By following the tips outlined in this blog, you can take control of your cholesterol levels and improve your heart health.

Remember, it’s essential to work with healthcare professionals to monitor your cholesterol levels and develop a personalised plan that works best for you.

Making these changes can add years to your life and life to your years, ensuring a healthier, happier future.

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Keep Your Heart Healthy

Cardiovascular Health - Your Wellness CentreWith 34% of all deaths in Australia being due to cardiovascular disease, it is vital to do everything you can to keep your heart healthy. There are many factors that may increase your risk of heart disease. If you have had a heart attack these same factors increase the risk of a recurrence. These include:

  • Eating a diet high in saturated and trans fats
  • Being overweight
  • Not exercising
  • Having high cholesterol
  • Certain health conditions, such as diabetes
  • Cigarette smoking

In this post, we look at simple, effective changes you can make to manage one of the biggest risk factors in heart disease: high Cholesterol.

The Truth About Cholesterol

This may surprise you, but cholesterol itself is not bad for you. In fact, cholesterol is a normal component of your body and is needed to keep you healthy. It is found in the bloodstream and in all cells of your body. Cholesterol is an important substance, as it is used to produce hormones and other important compounds within the body. Problems can arise when you have too much cholesterol and/or too much of the “bad” cholesterol.

Cholesterol – The Good, and the Bad

There are two main forms of cholesterol: LDL and HDL.
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LDL is the “bad” cholesterol and when too much of this form of cholesterol is in the blood, it can clog up your arteries, increasing your risk of heart attack and/ or stroke.
– HDL is the “good” cholesterol which actually helps lower your risk of developing heart disease.

Eggs – Not as Bad as they’re Cracked Up to be

Eggs - Your Wellness CentreThe myth that eggs are bad for cholesterol is still rampant!
A century ago, it was discovered that high cholesterol levels are associated with an increased risk for heart disease. This triggered numerous health warnings to avoid foods naturally rich in cholesterol, like eggs. What we now know is that blood cholesterol levels go up for many different reasons, not just from eating foods which naturally contain cholesterol. Eggs are in fact a highly nutritious food, containing a good source of protein, omega-3, vitamins, and minerals. This makes them a good addition to a healthy, balanced diet.

Cutting the Fat

Just like cholesterol, not all fat is bad. It’s actually good to have some fat in your diet. Polyunsaturated fats (e.g. from fish oil) and monounsaturated fats (e.g. from olive oil) are good fats, which may actually help reduce levels of “bad” cholesterol (LDL) and increase “good” cholesterol (HDL). Saturated and trans fats (e.g. from fatty meats and deep fried food) on the other hand are “bad” fats, which can increase cholesterol. Therefore, to keep your heart healthy, it is better to increase the amount of good fats in your diet and decrease the “bad” fats, rather than cutting out fat altogether.

Cholesterol – It’s Not All Bad News

If you have more of the “bad” cholesterol, it’s not all bad news, as there are many things that can be done to improve your cholesterol:
• Doing regular exercise has been shown to reduce your risk of heart disease, as it makes your heart work more effectively and helps maintain cardiovascular health.
• Eat foods high in the good monounsaturated and polyunsaturated fats, from foods such as avocados, lean meats, and oily fish, as these are all sources of “good” fats.
• Reduce foods high in “bad” saturated and trans fats, including cheese, butter, fatty meats and fried food, as these are all sources of “bad” fats.
• Lose weight. Being overweight is a major risk factor for heart disease, as it raises cholesterol and blood pressure.
• Increase foods high in soluble fibre, including oat bran, soybeans, and baked beans, as these have been shown to reduce the risk of heart disease by reducing cholesterol reabsorption.
• Take Natural Medicines to help lower your cholesterol.

Nature’s Answer to Healthy Cholesterol

Along with a healthy lifestyle and diet, there are many nutritional supplements that have been shown to be very effective at maintaining healthy cholesterol.

If you have high cholesterol, come in to Your Wellness Centre today and see our qualified staff help you address this problem, advise you on the appropriate supplements to take and reduce your risk of heart disease.

Ring 03 9879 9596 to make an appointment or for more information.

Your Wellness Centre Naturopathy Melbourne

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