Recent polls suggest that as many as 31 million people in the USA suffer from high cholesterol, which can put you at an increased risk of a heart attack and stroke.
Of course some people have high cholesterol because of their genetics, but there are still ways that you can go about reducing high cholesterol levels.
If you are struggling to get your cholesterol under control then read on. Here are some suggestions that you can use to help reduce high cholesterol without statins that can often cause unwanted side effects.
#1: Get screened
Not all cholesterol is ‘bad’ cholesterol, so you should go to see what levels your body actually has.
A standard lipid panel will be able to tell you what your total cholesterol is, as well as your LDL (bad) cholesterol and HDL (good) cholesterol levels.
#2: Get advanced testing
While the standard lipid panel is good for finding out your cholesterol levels, it is not so good at finding out how at risk you are.
There are other tests available that will look at inflammation markers such as Lp-PLA2 and CRP that are indicators that you are at risk of a heart attack and stroke.
#3: Know your risk factors
In the past doctors would not look at risk factors for individuals, however it is now more personalised, so please book an appointment to speak to your doctor to talk about your risk factors.
#4: Get on the right plan
For most who suffer from high cholesterol it is recommended that you cut the amount of saturated fat you consume.
However this plan may not be suitable for everyone, as there are some who will be high absorbers of cholesterol, who wont see any benefit from this plan.
#5: Take a supplement like Lowerol
Lowerol is an alternative to the statins that your doctor would usually prescribe to help treat high cholesterol.
Unfortunately these statins often cause side effects that ultimately result in the user stopping their use.
With Lowerol though you can lower your bad cholesterol levels due to it containing proven ingredients such as Red Yeast Rice and Monacolin K, without causing any side effects.
#6: Eat a heart healthy diet
If you have high cholesterol then you should try to avoid consuming too much saturated fats.
Instead try to eat the following:
- Fruits and vegetables
- Lean protein
- Healthy fats; seeds and nuts
#7: Get genetic testing
Even if you have a family history of high blood pressure does not necessarily mean that you are going to suffer from it.
Genetic tests however can tell you if you are at an increased risk.
#8: Increase fibre intake
The soluble fibre that is present in certain foods can help to lower cholesterol levels.
Foods you should eat include:
- Fruits and vegetables
Women should aim to consume 25 grams of fibre daily, while men should aim to consume 38 grams.
#9: Be more active
If you are not active then you are more likely to suffer from high cholesterol.
Get some regular exercise and you HDL cholesterol (the good kind) will rise. Weight loss should also occur, which can also help with your cholesterol levels.
#10: Eat plant sterols
Research has shown that eating plant sterols, such as those found in soy can help to lower cholesterol by around 10%.
Just look for organic, GMO-free and minimally processed examples, such as edamame.