How can exercising with high cholesterol improve your health. What are the most effective lifestyle changes for managing cholesterol levels. Is it safe to exercise with high cholesterol. How does diet impact cholesterol management. Can stress reduction help lower cholesterol.

Understanding High Cholesterol and Its Impact on Health

High cholesterol is a common health concern that affects millions of people worldwide. It occurs when there’s an excessive buildup of fatty substances in the blood, potentially leading to serious cardiovascular issues. But what exactly is cholesterol, and why does it matter?

Cholesterol is a waxy, fat-like substance that’s essential for various bodily functions, including hormone production and cell membrane structure. However, when levels become too high, it can accumulate in the arteries, increasing the risk of heart disease and stroke.

Types of Cholesterol

• Low-Density Lipoprotein (LDL): Often referred to as “bad” cholesterol
• High-Density Lipoprotein (HDL): Known as “good” cholesterol
• Triglycerides: Another type of fat in the blood

Are all types of cholesterol harmful? No, HDL cholesterol actually helps remove excess cholesterol from the bloodstream, while high levels of LDL and triglycerides are associated with increased health risks.

The Role of Exercise in Managing High Cholesterol

Exercise plays a crucial role in managing high cholesterol levels. Regular physical activity can help increase HDL cholesterol while reducing LDL and triglyceride levels. But how exactly does exercise impact cholesterol?

When you engage in physical activity, your body burns excess calories and fat, which can help lower overall cholesterol levels. Additionally, exercise strengthens the heart muscle, improves circulation, and enhances the body’s ability to utilize cholesterol more efficiently.

Recommended Exercise Types for High Cholesterol

1. Aerobic exercises (e.g., brisk walking, jogging, cycling)
2. Resistance training (weight lifting, bodyweight exercises)
3. High-Intensity Interval Training (HIIT)
4. Swimming
5. Yoga and Pilates

How much exercise is needed to see improvements in cholesterol levels? The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, combined with muscle-strengthening activities at least two days a week.

Dietary Changes to Support Cholesterol Management

While exercise is crucial, combining it with a heart-healthy diet can significantly enhance its cholesterol-lowering effects. Making smart food choices can help reduce LDL cholesterol and increase HDL cholesterol.

Foods to Include in a Cholesterol-Lowering Diet

• Fruits and vegetables
• Whole grains
• Lean proteins (fish, poultry, legumes)
• Healthy fats (olive oil, avocados, nuts)
• Soluble fiber-rich foods (oats, barley, apples)

Why is soluble fiber particularly beneficial for cholesterol management? Soluble fiber binds to cholesterol in the digestive system, helping to remove it from the body before it can be absorbed into the bloodstream.

Foods to Limit or Avoid

• Saturated fats (found in red meat, full-fat dairy)
• Trans fats (often in processed and fried foods)
• Refined carbohydrates and sugars
• Excessive alcohol consumption

Can completely eliminating certain foods help lower cholesterol faster? While it’s important to limit foods high in saturated and trans fats, a balanced approach that focuses on moderation and overall dietary patterns is generally more sustainable and effective in the long term.

Stress Management and Its Impact on Cholesterol Levels

Chronic stress can have a negative impact on cholesterol levels, potentially leading to increased LDL cholesterol and decreased HDL cholesterol. Implementing stress-reduction techniques can be an essential component of a comprehensive cholesterol management plan.

Effective Stress-Reduction Techniques

1. Meditation and mindfulness practices
2. Deep breathing exercises
3. Regular physical activity
4. Adequate sleep
5. Social connections and support

How does stress affect cholesterol levels? Chronic stress can lead to unhealthy behaviors such as overeating, smoking, or excessive alcohol consumption, all of which can negatively impact cholesterol levels. Additionally, stress hormones like cortisol can directly influence cholesterol production and metabolism in the body.

The Importance of Consistent Sleep Patterns

Adequate and quality sleep is often overlooked in cholesterol management, but it plays a significant role in maintaining healthy cholesterol levels. Poor sleep patterns can disrupt hormonal balance and metabolic processes, potentially leading to increased cholesterol production.

Tips for Improving Sleep Quality

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Limit screen time before bed
• Ensure a comfortable sleep environment
• Avoid caffeine and heavy meals close to bedtime

How many hours of sleep are recommended for optimal cholesterol management? While individual needs may vary, most adults should aim for 7-9 hours of quality sleep per night to support overall health and cholesterol regulation.

Smoking Cessation and Its Effects on Cholesterol

Smoking is a major risk factor for high cholesterol and cardiovascular disease. Quitting smoking can have significant positive effects on cholesterol levels and overall heart health. But how exactly does smoking impact cholesterol?

Smoking lowers HDL cholesterol levels while increasing the risk of oxidative damage to LDL cholesterol, making it more likely to contribute to artery-clogging plaque. Additionally, smoking can damage blood vessels, making them more susceptible to cholesterol buildup.

Benefits of Quitting Smoking for Cholesterol Levels

• Increased HDL cholesterol levels
• Reduced risk of LDL cholesterol oxidation
• Improved blood vessel health
• Enhanced overall cardiovascular function

How quickly can cholesterol levels improve after quitting smoking? While the full benefits may take time to manifest, some improvements in cholesterol levels can be seen within weeks of quitting, with continued improvements over the following months and years.

Monitoring and Tracking Cholesterol Progress

Regular monitoring of cholesterol levels is essential for assessing the effectiveness of lifestyle changes and identifying any necessary adjustments to your cholesterol management plan. But how often should cholesterol levels be checked?

For most adults, the American Heart Association recommends cholesterol screening every 4-6 years. However, individuals with high cholesterol or other risk factors may need more frequent testing, as advised by their healthcare provider.

Tools for Tracking Cholesterol Progress

1. Regular blood tests
2. At-home cholesterol testing kits
3. Health tracking apps
4. Personal health journals
5. Regular check-ups with healthcare providers

Is it possible to track cholesterol levels without blood tests? While blood tests remain the most accurate method for measuring cholesterol levels, some non-invasive technologies are being developed. However, these are not yet widely available or as reliable as traditional blood tests.

Incorporating Supplements and Natural Remedies

While lifestyle changes should be the primary focus for managing high cholesterol, certain supplements and natural remedies may offer additional support. However, it’s crucial to approach these options with caution and always consult with a healthcare professional before adding any supplements to your regimen.

Potential Cholesterol-Lowering Supplements

• Fish oil (omega-3 fatty acids)
• Plant sterols and stanols
• Psyllium fiber
• Red yeast rice
• Garlic

Can natural supplements replace prescribed cholesterol medications? While some natural supplements may help support cholesterol management, they should not be used as a substitute for prescribed medications without consulting a healthcare provider. In many cases, a combination of lifestyle changes, supplements, and medication (if necessary) may be the most effective approach.

Precautions and Considerations

When considering supplements for cholesterol management, it’s important to be aware of potential interactions with medications and other supplements. Additionally, the quality and potency of supplements can vary widely, so choosing reputable brands and discussing options with a healthcare provider is crucial.

Understanding the Link Between Weight Management and Cholesterol

Maintaining a healthy weight is an essential component of managing high cholesterol. Excess body weight, particularly around the midsection, can contribute to increased LDL cholesterol and triglyceride levels while lowering HDL cholesterol. But how does weight loss impact cholesterol levels?

Even modest weight loss can lead to significant improvements in cholesterol profiles. Losing just 5-10% of body weight can help lower LDL cholesterol, increase HDL cholesterol, and reduce triglyceride levels.

Strategies for Healthy Weight Management

1. Balanced, portion-controlled diet
2. Regular physical activity
3. Mindful eating practices
4. Adequate hydration
5. Stress management techniques

Is rapid weight loss beneficial for cholesterol management? While it may be tempting to pursue rapid weight loss, gradual and sustainable weight loss (about 1-2 pounds per week) is generally more effective for long-term cholesterol management and overall health.

The Role of Genetics in Cholesterol Management

While lifestyle factors play a significant role in cholesterol levels, genetics can also influence an individual’s predisposition to high cholesterol. Understanding the genetic component can help tailor more effective management strategies. But how much do genetics impact cholesterol levels?

Genetic factors can account for up to 80% of the variation in blood cholesterol levels among individuals. Certain genetic conditions, such as familial hypercholesterolemia, can cause extremely high cholesterol levels that may require more aggressive treatment approaches.

Genetic Testing for Cholesterol Risk

• Lipid panel genetic tests
• Familial hypercholesterolemia screening
• Cardiovascular risk genetic panels

Should everyone undergo genetic testing for cholesterol risk? While genetic testing can provide valuable insights, it’s not necessary for everyone. Individuals with a strong family history of high cholesterol or early-onset heart disease may benefit most from genetic testing, as determined by their healthcare provider.

Exploring Alternative Therapies for Cholesterol Management

In addition to conventional approaches, some individuals explore alternative therapies to support their cholesterol management efforts. While scientific evidence for these methods may be limited, some people find them beneficial as complementary strategies. What are some alternative therapies that have shown promise in cholesterol management?

Potential Alternative Therapies

• Acupuncture
• Ayurvedic medicine
• Traditional Chinese medicine
• Herbal remedies (e.g., fenugreek, artichoke leaf extract)
• Mind-body practices (e.g., tai chi, qigong)

Are alternative therapies safe for everyone with high cholesterol? While many alternative therapies are generally safe, it’s crucial to discuss any new treatments with a healthcare provider, especially if you’re taking medications or have other health conditions. Some alternative therapies may interact with conventional treatments or may not be suitable for certain individuals.

The Importance of Social Support in Cholesterol Management

Managing high cholesterol often requires significant lifestyle changes, which can be challenging to maintain long-term. Social support can play a crucial role in helping individuals stay motivated and committed to their cholesterol management plan. How does social support impact cholesterol management success?

Studies have shown that individuals with strong social support networks are more likely to adhere to healthy lifestyle changes, including diet and exercise routines. This increased adherence can lead to better cholesterol management outcomes and overall cardiovascular health.

Ways to Build Social Support for Cholesterol Management

1. Join support groups (online or in-person)
2. Engage family and friends in healthy activities
3. Participate in community health events
4. Work with a health coach or accountability partner
5. Use social media platforms to connect with others on similar health journeys

Can social support replace professional medical advice in cholesterol management? While social support is valuable, it should complement, not replace, professional medical guidance. Regular check-ups and consultations with healthcare providers remain essential for effective cholesterol management.

Navigating Cholesterol Management in Special Populations

Cholesterol management strategies may need to be tailored for certain populations with unique health considerations. Understanding these specific needs can help individuals and healthcare providers develop more effective management plans. What are some special populations that may require modified approaches to cholesterol management?

Special Populations in Cholesterol Management

• Pregnant women
• Older adults
• Children and adolescents
• Individuals with diabetes
• People with kidney disease

How do cholesterol management strategies differ for these populations? Pregnant women, for example, may need to avoid certain cholesterol-lowering medications, while older adults might require more frequent monitoring and adjusted treatment goals. Children and adolescents often focus on lifestyle interventions rather than medication, unless they have genetic conditions causing very high cholesterol levels.

For individuals with co-existing conditions like diabetes or kidney disease, cholesterol management often needs to be integrated with their overall treatment plan, considering potential interactions and cumulative health impacts.

The Future of Cholesterol Management: Emerging Treatments and Technologies

As research in cardiovascular health continues to advance, new treatments and technologies for cholesterol management are emerging. These innovations may offer more targeted and effective approaches to managing high cholesterol in the future. What are some promising developments in cholesterol management?

Emerging Cholesterol Management Approaches

1. PCSK9 inhibitors: A new class of cholesterol-lowering drugs
2. Gene therapy for familial hypercholesterolemia
3. Nanotechnology-based cholesterol removal techniques
4. Personalized nutrition based on genetic profiles
5. Advanced wearable devices for real-time cholesterol monitoring

When might these new treatments become widely available? While some innovations, like PCSK9 inhibitors, are already in use for certain high-risk patients, many others are still in various stages of research and development. It may take several years before some of these emerging treatments become widely available for general use.

As cholesterol management continues to evolve, staying informed about new developments and maintaining open communication with healthcare providers will be crucial for optimizing treatment strategies and achieving the best possible outcomes in managing high cholesterol.

Heart Attack or Heartburn? Differences and When to Worry

Heart attacks and heartburn both cause chest pain. If you or someone near you is experiencing chest pain — especially if it comes on suddenly and is accompanied by nausea or pain in your shoulders — call 911 as soon as possible.

Heart attack and heartburn are two different conditions that can have a similar symptom: chest pain. And while some movie depictions of heart attacks make them seem like big, chest-clutching displays, that’s not always the case.

This article explores some ways to tell the difference between heartburn and heart attack. However, if you’re ever unsure about what you may be experiencing, it’s always better to be safe than sorry.

If your chest pain is making you nervous, head to the nearest emergency room.

To understand how these two conditions can cause chest pain, consider the causes behind the two.

Heart attack

A heart attack (also called a myocardial infarction) is when a major artery or arteries in your heart don’t get enough blood flow. As a result, areas of your heart don’t get enough blood and oxygen. Doctors call this state ischemia.

To understand ischemia, think about going from standing still to running a full-out sprint.

At the end of a few seconds, your lungs are likely burning and your chest feels tight (unless you’re a star athlete). These are some examples of very temporary ischemia that gets better when you slow your pace or your heart rate catches up.

However, when a person has a heart attack, their heart can’t work to produce more blood flow. The results can be chest pain, but other symptoms occur too.

Different arteries in the heart supply blood to different areas of the heart. Sometimes, a person’s symptoms can vary because of where they’re experiencing their heart attack.

Other times, the symptoms are different because people’s bodies respond differently to lack of blood flow and oxygen.

Heartburn

Heartburn occurs when acid that’s usually in your stomach rises up into your esophagus (the tube between your mouth and stomach) and sometimes into your mouth.

The acid in your stomach is meant to dissolve foods and nutrients. Your stomach lining is strong enough so it’s not affected by the acid.

However, the lining of the esophagus doesn’t have the same kind of tissues as the stomach. When the acid comes up into the esophagus, it can create a burning sensation. This can cause chest pain and discomfort.

While heartburn and heart attack both have chest pain as a symptom, the areas in and around the chest that are affected by pain, and the pain sensations themselves, are slightly different.

Heartburn typically includes a burning sensation that starts in the upper part of the stomach and radiates to the chest.

A heart attack typically includes an uncomfortable sensation in the center or left side of the chest that’s sometimes described as pressure, squeezing, or a “fullness.”

Both heart attack and heartburn have additional symptoms, which may include:

Again, if you’re feeling a very uncomfortable sensation in your chest and can’t be sure whether it’s heartburn or a heart attack, it’s always better to err on the side of caution and see a doctor ASAP.

Women and heart attacks

Do women experience heart attack symptoms differently than men?

According to the University of Utah, while the symptoms of a heart attack are technically the same in men and women, it’s possible that women may experience pain differently than men.

This differentiating pain threshold level may cause women to either underreport symptoms or simply ignore them.

This pain threshold difference is not scientifically proven, however, and there are other studies that find women are more sensitive to pain.

Another reason women may have a different reaction to symptoms of a heart attack is that this health issue is sometimes portrayed as a “man’s issue” in popular culture.

But according to the Centers for Disease Control and Prevention (CDC), every year in the United States, heart disease (which includes heart attacks) kills just as many women as it does men.

So it bears repeating: If you’re feeling tightness or pain in your chest, and you can’t think of a direct cause, call 911 or local emergency services, or get to a doctor as soon as you can.

The questions below are designed to help you if you’re ever in a situation where you’re trying to decide whether you or someone else is experiencing a heart attack or just heartburn.

1. What makes your symptoms better?

With heartburn, sitting up and taking antacids usually helps the pain. Lying flat and bending forward makes it worse.

With a heart attack, antacids and sitting up likely won’t improve your symptoms. Activity will usually make them worse.

2. When did you last eat?

With heartburn, you’re most likely to have symptoms within a couple of hours after eating. If you haven’t eaten anything in a while, it’s less likely your symptoms are reflux-related.

With a heart attack, your symptoms aren’t eating-related.

3. Does the pain radiate?

With heartburn, your pain may go up to your throat.

With a heart attack, the pain may go up to the jaw, back, or down one or both arms.

4. Are you short of breath or sweating?

With heartburn, your symptoms should not usually be this severe.

With a heart attack, these symptoms can indicate ischemia and a need to seek emergency medical attention.

Heart attack and heartburn aren’t the only causes of chest pain, but they’re two of the most likely ones. Other potential symptoms include:

• Anxiety attack. Severe bouts of anxiety can cause panicked feelings that may make you feel as if your heart is racing. Other symptoms include shortness of breath and intense fear.
• Esophageal muscle spasm. Some people have an esophagus that tightens or spasms. If this occurs, a person can have pain and discomfort, such as chest pain.
• Gallbladder pain. The gallbladder is responsible for releasing bile that the body uses to digest fats. It can become blocked or diseased (such as with gallstones), causing symptoms like pain in the shoulders, arms, and neck as well as nausea and vomiting.
• Pleurisy. This condition is an inflammation of the tissues in the chest wall, often due to intense coughing or inflammation from an infection.

If you’re having chest pain that you think could be a heart attack, don’t drive yourself to the emergency room. Always call 911 or local emergency services so you can get medical attention as quickly as possible.

The more time the heart goes without proper blood flow, the more damage the heart muscle may undergo. This is why it’s not a good idea to wait or hesitate if you think you may be experiencing a heart attack.

While a key symptom of both heart attack and heartburn is chest pain, there are other symptoms that can help differentiate between the two issues.

However, it’s always better to be cautious than to simply default to “I’m fine, it’s probably nothing.”

If you’re ever in a situation where you’re experiencing chest pain — especially if it comes on suddenly and is accompanied by pain in your shoulders or nausea — call 911 as soon as you can.

Read this article in Spanish.

Heart Attacks and Tasers: What You Should Know

A taser can deliver a serious shock to a person’s nervous system. In some cases, it can lead to potentially life-threatening heart complications.

Known as a conducted energy weapon (CEW), the taser shoots two small darts connected to the device with thin wires that can deliver up to 50,000 volts of electric shock to a person’s nervous system.

The shock temporarily incapacitates the person, so law enforcement agencies often use them to apprehend suspects and civilians seeking greater self-defense. The effects of a taser usually wear off in minutes without harmful, long-term consequences, but the weapons have been known to trigger severe heart complications — even in otherwise healthy people.

This article will explain the possible impacts a taser can have on the heart, how serious that may be for someone with pre-existing heart health issues or even for someone who’s experienced a heart attack.

When a taser strike causes a heart complication, it’s usually cardiac arrest, not a heart attack. Though some people often treat “heart attack” and “cardiac arrest” as synonymous, they are two different cardiac events. Cardiologists consider a heart attack primarily a “plumbing” complication, while cardiac arrest is an electrical complication.

Most heart attacks occur when one or more coronary arteries experience a blockage, preventing the heart muscle from getting adequate blood flow. As a result, heart muscle tissue begins to die. Cardiac arrest means the heart suddenly stops pumping, usually due to a disturbance within the heart’s electrical system that regulates the beating of your heart.

Because tasers act directly on the nervous system, they are most likely to trigger a heart rhythm disturbance (arrhythmia) or cardiac arrest rather than a heart attack.

A 2014 research review suggested that tasers can cause a life threatening arrhythmia called ventricular fibrillation (VF), even in physically healthy people with no prior heart conditions. VF means the heart’s lower chambers (ventricles) beat in an atypical rhythm, reducing the heart’s ability to pump enough blood to the body consistently and raising the risk of cardiac arrest.

Aside from the risk of a taser encounter leading to serious arrhythmia and cardiac arrest, one other effect can be an injury from falling. A person who experiences the taser strike may fall to the ground and hit their head or injure another body part.

While they both use electrical energy to incapacitate a person, a stun gun differs from a taser in some important ways. A stun gun, for example, requires people to be in close physical contact with each other, while a person can use a taser within 35 feet of another person.

A stun gun also uses a battery to produce the energy to discharge a powerful electrical impulse. A person can use it repeatedly as long as they charge the battery. A taser relies on a cartridge containing darts and wires. A person can use one cartridge for a few “shots” and replace it.

Neither a taser nor a stun gun can stop a heart attack or cardiac arrest.

However, electrical impulses from a defibrillator can sometimes restore healthy electrical activity in a heart experiencing cardiac arrest. But a defibrillator emits only about 200 to 1,000 volts, which is still quite high but less than a taser or a standard stun gun.

Never use a stun gun to treat a person in cardiac distress.

A small 2021 review about CEW exposure suggested that the risk of serious health consequences is low, but the researchers acknowledged that most subjects in these studies were healthy adults.

However, even if no lingering health complications emerge from a taser encounter, some medical attention is sometimes necessary.

For example, a taser’s darts can lodge in the skin, and medical professionals must remove them carefully.

A 2019 report also suggested that while there are no set guidelines on performing tests or screenings on a person injured by a taser, such evaluations may be necessary if the individual has symptoms such as a racing heart, loss of consciousness, or other signs of distress.

A history of heart complications may also indicate that a more thorough evaluation is appropriate.

Tests may include an electrocardiogram to assess the heart’s electrical activity and other cardiac monitoring.

In an emergency situation, if a person appears to go into cardiac arrest, performing cardiopulmonary resuscitation (CPR) until a defibrillator is available could save a life. CPR may be able to keep the heart going temporarily. But a defibrillator and treatment in a hospital emergency department are usually necessary for an individual to have a chance of surviving cardiac arrest.

Despite the occasional news report of a person on the receiving end of a taser experiencing serious heart complications, these encounters seldom lead to severe medical concerns. Still, there is a slight risk of the taser leading to a harmful heart rhythm disturbance or the person affected by the taser falling and experiencing a fracture or another injury.

It’s important to note that a taser or stun gun can affect the body’s nervous system, which can then affect the heart’s electrical activity. CPR or defibrillation is usually the only immediate means of restoring a healthy heart rhythm if cardiac arrest sets in.

Proper nutrition and exercise for high cholesterol

Atherosclerosis and dyslipidemia

October 26, 2020
ifoucare edition

There are 2 main types of cholesterol:

• 1

  Low density lipoproteins (LDL) or “bad” cholesterol. The level of this particular substance must be reduced.

• 2

  High-density lipoprotein (HDL) or “good” cholesterol. The level of this connection needs to be increased.

A high level of LDL is harmful to the body, as is a low level of HDL. To normalize cholesterol levels, it is important to reduce the level of “bad” and increase the level of “good” cholesterol. The easiest way to do this is to change your lifestyle.

Although changing habits is not always enough ¹ : If the cholesterol level is too high, or if the person has other risk factors for cardiovascular problems (such as hypertension or smoking), a doctor may recommend medicines to control blood cholesterol. However, they will not be effective enough without lifestyle changes.

• 1

  Exercise regularly. Light exercise can raise high-density lipoprotein cholesterol and lower low-density lipoprotein cholesterol and triglycerides. It is important to exercise for at least 30 minutes, four to six times a week. The nature of the exercises does not matter: the main thing is that they give you pleasure, otherwise you will not be able to do them regularly.

• 2

  Being overweight and obese can also increase cholesterol levels. Weight loss, even 5 or 10 kg, lowers total cholesterol, low-density lipoprotein cholesterol and triglycerides. Eat a healthy diet: Eat plenty of fresh fruits and vegetables, they are a source of fiber, vitamins and minerals for proper digestion and metabolism. On average, you should consume up to 400 grams of fruits and vegetables per day (but not starchy vegetables such as potatoes or corn) ² .

• 3

  Choose “good” fats over “bad” ones. “Bad” fats are found in foods such as: butter; coconut and palm oil; spreads and margarine: they contain processed, hydrogenated (additionally saturated with hydrogen atoms) fats, which are especially harmful to the cardiovascular system ^5.6 ; animal fats; fats in whole dairy products.

Solid, animal fats should not exceed 7% of the diet. For those with elevated cholesterol levels, most of the fat in the diet should be unsaturated, liquid fats. Unsaturated fat is the “good” fat. It is found in fish, vegetables, grains and nuts. To increase your intake of unsaturated fats, use olive, sunflower, or flaxseed oil instead of butter or lard when cooking.

• 1

  Use healthy cooking methods: baking, steaming, simmering. Trim off any visible fat and skin before cooking. Lean slices of meat can be dry-fried or grilled. Use non-stick cookware instead of butter or margarine ³ .

• 2

  Look for additional sources of protein. Meat is a good source of protein, but it is high in cholesterol and saturated fat. You can replace it with fish, beans, nuts, peas and lentils – they also contain protein, but without cholesterol. Snack on nuts or cottage cheese. Soy is also a great source of protein ⁴ .

• 3

  Add more fiber to your diet. Especially useful:

  – Whole grains (oat bran, buckwheat, barley).
  – Legumes (beans and peas).
  – Nuts and seeds.

In addition to fiber, whole grains provide B vitamins and important nutrients not found in foods made with white flour.

• 1

  Eat more fish. Fish is a great source of omega-3 fatty acids, the “good” fats that are good for the heart. The best source of omega-3s is marine oily fish such as salmon, tuna, mackerel, and sardines. Try to eat fish at least 1-2 times a week.

Often a person does not have any signs of high cholesterol, but if it is elevated, the risk of developing cardiovascular disease doubles ⁵ . That’s why it’s so important to check your cholesterol levels regularly. Especially those who among relatives have patients with atherosclerosis and cardiovascular diseases.

References

1. Your guide to lowering your cholesterol with TLC. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/resources/heart/cholesterol-tlc
2. Tangney CC, et al. Lipid lowering with diet or dietary supplements. https://www.uptodate.com/contents/lipid-management-with-diet-or-dietary-supplements
3. Cooking to lower cholesterol. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article. jsp#.WwMFAVMvxmA. Accessed May 22, 2018.
4. Fekete AA, et al. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertensions: Results from the chronic Whey2Go randomized controlled trial. American Journal of Clinical Nutrition. 2016;104:1534.
5. Catapano AL, et al. 2016 ESC/EAS guidelines for the management of dyslipidaemias: The task for the management of dyslipidaemias of the European Society of Cardiology (ESC) and European Atherosclerosis Society (EAS) developed with the special contribution of the European Association for Cardiovascular Prevention & Rehabilitaiton (EACPR) ). atherosclerosis. 2016;253:281.
6. ESC/EOA guidelines for the diagnosis and treatment of dyslipidemia 2019: correction of lipid disorders to reduce cardiovascular risk. European Heart Journal (2019)) 00, 1–78 doi:10.1093/eurheartj/ehz455. Access mode: http://ocmp.belzdrav.ru/upload/2019%20ocmp/Perevod_Evropeyskih_rekomendatsiy_po_dislipidemii_2019. pdf, accessed on 09/29/2020

5 ways to lower cholesterol – StrokePrevention.info

Even if you feel healthy, you all it could still be high cholesterol, and a simple test will show it. Diagnosis can be daunting at first, as people with high cholesterol have an increased risk of certain health problems, including heart disease and stroke. But, fortunately, you can keep low-density lipoprotein cholesterol (LDL-C), or “bad cholesterol,” under control by making a few simple lifestyle changes and sticking to them for life (1).

1. EAT HEALTHY FOODS

Cholesterol is produced by your body normally, and in exactly the amount that is necessary for normal functioning. But it can also be found in some of the foods we eat, such as those that are high in saturated fat. These include: red meat, full fat dairy products, eggs and oils. To keep your cholesterol at the recommended level of less than 200 mg/dL (milligrams per deciliter of blood) you should aim to reduce these foods in your diet and include more unsalted nuts, seeds, vegetables and unsaturated fats (2).

2. KEEP YOUR BODY WEIGHT IN A HEALTHY RANGE

It is necessary to think not only about the quality of your food, but also about its quantity. You can find out if you weigh more than recommended for a person of your height by calculating your body mass index (BMI). This is easily done by dividing your weight in kilograms by the square of your height in meters. Healthy body weight is defined as a BMI less than 25.

3. INCREASE YOUR DAILY PHYSICAL ACTIVITY

Sometimes it can be difficult to fit exercise into your daily routine, especially if you have an office job. But even a small increase in your physical activity can help keep your cholesterol at an acceptable level. Evidence suggests that adults benefit from 30 minutes of daily physical activity on most days of the week, and children benefit from 60 minutes. Consider how you can add more exercise, for example by increasing the distance you walk or by going to the gym more often or longer (3).

4. AVOID STROKE, NO SMOKING

It’s no secret that smoking has been linked to all sorts of cardiovascular problems, including heart disease and stroke. The same goes for cholesterol. Cigarette smoke raises your “bad cholesterol” levels and lowers your “good cholesterol” levels, which are needed to prevent clogged arteries. Simply put, to avoid a stroke, don’t smoke (4).

5. TAKE YOUR PRESENTED MEDICATIONS

Lifestyle changes can go a long way in lowering your cholesterol, but you may need additional medicines to reach your goal. Many people are prescribed statins, which can reduce the risk of heart attack and stroke. But for some people, the side effects of these medications outweigh the benefits, and you may be prescribed an alternative medication (1).

Sometimes LDL cholesterol remains high and additional medication is needed, such as injections of a prescription drug called a PCSK9 inhibitor. It helps your liver clear LDL from your blood and may be given along with statins to help keep “bad” cholesterol levels low (5). Always discuss your treatment with your doctor and choose the best plan that is right for you.

Literature :

1. Catapano AL, et al. Eur Heart J. 2016;37:2999-3058.
2. Lloyd-Jones DM, Wang TJ, Leip EP, et al. Lifetime risk for development of atrial fibrillation: the Framingham Heart Study. circulation. 2004 Aug 31. 110 (9):1042-6.
3. Scottish Executive. Let’s Make Scotland More Active: A Strategy for Physical Activity. Edinburgh; The Executive: 2003. [cited 1 Dec 2006] Available from url: https://www.scotland.gov.uk/Publications/2003/02/16324/17895
4. Sotoda Y, Hirooka S, Orita H & Wakabayashi I. Recent Knowledge of Smoking and Peripheral Arterial Disease in Lower Extremities. Nihon Eiseigaki Zasshi. 2015.70(3):211-9. 5. Norman E. Lepor, Dean J. Kereiakes. The PCSK9 Inhibitors: A Novel Therapeutic Target Enters Clinical Practice.