Cholesterol levels are influenced by several factors, one of which is diet. Although it is important to consult with your GP before making dietary changes, there are certain foods that can help reduce cholesterol levels.
British Heart Foundation’s heart experts have presented two foods This could match the effects of statins to reduce cholesterol levels.
Often called the “silent killer”, High cholesterol does not usually show clear signs and is generally detected by blood testing. If you are not managed correctly this condition can increase your risk heart attack and style.
Fortunately, keeping in a nutritional diet and adjusting your lifestyle can help significantly, Reports Cork Beo.
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A range of food and supplements has been shown to reduce cholesterol levels, which is crucial to preserving heart health.
High levels of blood cholesterol can increase the danger of heart disease along with other circulatory problems.
What exactly cholesterol is and why should we worry?
Cholesterol is presented in two main types: LDL (low density lipoprotein), negatively labeled as “bad” cholesterol and HDL (high density lipoprotein), usually celebrated as “good” cholesterol. While both varieties are essential for body mechanisms, excessive amounts of LDL can cause heart problems and HDL helps extract cholesterol from our bodies.
An increase in the LDL, the famous “bad” cholesterol can lead to an accumulation of fat or plates inside the artery walls. These plates can be hardened over time, restricting the arteries and hindering the circulation of the blood.
This decrease in blood circulation to crucial organs, especially the heart and brain, increases the possibilities of having a heart attack, stroke, or a disease in the peripheral artery. If a piece of plate breaks, it can travel through the bloodstream, which can cause a blood clot that blocks an artery, which can lead to a heart attack or stroke.
High cholesterol levels can also cause other health problems, including hypertension and diabetes, which later increase the risk of cardiovascular disease. Some foods contain natural compounds that can reduce cholesterol levels similar to statin drugs.
These beneficial foods are rich in soluble fiber, vegetable sterols and omega-3 fatty acids and fatty acids.
Statins work by inhibiting an enzyme (HMG-COA reductase) to the liver, essential for cholesterol production. This helps reduce the amount of “bad” cholesterol (LDL) in the blood and potentially stabilizes the plaque in the arteries.
Some foods, including oats and vegetable sterols, also help the liver to remove more cholesterol from the blood to produce bile.
Your doctor will help you find the appropriate statin for you, depending on your medical history and your cholesterol level. The different types of status your doctor could prescribe include:.
Statins are powerful drugs that effectively reduce cholesterol levels and must be prescribed by a prescribed doctor. Along with medication, maintaining a healthy diet, regular exercise and maintaining a healthy weight is essential for cholesterol.
It is crucial to consult your doctor before making important changes in your diet or consider alternative treatments.
Although certain foods can help the body lower cholesterol, it is important to understand that any unique food or dietary can rival the effectiveness of statin medicines in the reduction of cholesterol. However, some foods may help reduce cholesterol levels through lifestyle changes and may be part of a wider strategy for heart health.
Oats may offer similar benefits to statins
Oats are loaded with a soluble fiber known as beta-glucan, which plays a key role in lower cholesterol levels. When ingested, the beta-glucan is transformed into a substance similar to the ice in the digestive system, effectively capturing the biliary acids rich in cholesterol and preventing them from entering the bloodstream.
As a result, the liver must remove more cholesterol from the blood to produce bile, reducing LDL cholesterol levels. Statines can also do it.
Inhibiting the production of cholesterol in the liver, the statins cause the liver to use more cholesterol already in the blood for the production of bile. This process helps to reduce LDL cholesterol levels in the blood.
The research indicates that incorporating beta-glucans into a balanced diet can lead to a slight decrease in cholesterol levels. An exhaustive review of 58 controlled essays, published in the British Journal of Nutrition, revealed that middle-aged people who consumed 3.5 g of beta-glucan of oat products daily for a period of three to twelve weeks saw a reduction of 4.2% in “bad” cholesterol, compared to those who did not include it in their diet.
Food and Drug Administration (FDA) recommends a daily 3G-glucan oats to help reduce LDL cholesterol levels. The BFH states that “a portion of 40g of porridge of porridge contains 2G of beta-glucan, while a glass of oats of 250 ml contains 1 g of beta-glucans. However, there is no research that links the oats with a lower risk of heart or brain attack.”
Oats are a fantastic source of fiber, which not only reduces cholesterol levels, but also promotes heart health and general well -being. All oats varieties, including rolled oats, carved oats and oats, are high in beta-glucan, which makes them an excellent choice to reduce cholesterol.
Add the oats into your diet is simple. You can start the day with a warm bolt of oatmeal, add to your favorite baked products or use them to improve the nutritional value of soups and pans.
Vegetable sterols and stanols also reduce cholesterol
Some margarines, milk and yoghurts have claims that reduce cholesterol because of being enriched with vegetable sterols and stanols, also known as phytosterols. Research has shown that these substances can help reduce cholesterol levels.
A thorough review of 124 studies, published in the British Journal of Nutrition in 2014, found that consuming up to 3.3 grams of phytosterols can lead to a gradual reduction of 6% to 12% in low density lipoproteins (LDL) for about four weeks.
The phytosterols are structurally similar to cholesterol, allowing them to compete for absorption in the intestines, which in turn helps to reduce the amount of cholesterol that enters the bloodstream. These substances are also naturally present in small quantities in various plant foods, including fruits, vegetables, vegetable oils, nuts and large.
However, the total intake of these sources is usually less than 600 mg daily, significantly lower than the 2G cash obtained from fortified dairy products. According to the United Kingdom Dietitians Association, “along with a healthy diet, eating foods that provide you with about 2g of plant and sterols plants have been shown to reduce blood cholesterol levels every day.”
The British Heart Foundation (BHF) warns: “ While sterols and vegetable stanols can decrease cholesterol, there have been no clinical trials that show that they reduce the risk of heart attack and stroke. Instead, it has been shown that statins reduce both cholesterol levels and the risk of having a heart attack and stroke. ”
Although it is true that sterols and plants can help reduce cholesterol, just as statines do, people are recommended that they do not consider them as a substitute for prescribed statines treatments. They may, however, be a beneficial addition to a well -rounded health regime and next to statins medication to help reduce cholesterol numbers further.
Both the statins and their plants based counterparts are generally safe, and statins are the gold standard in the reduction in LDL cholesterol and the reduction in cardiovascular risk.
In order to obtain an effective reduction in cholesterol, it is often suggested by selecting fortified foods with large amounts of vegetable sterols or stanols, as the natural intake of food does not usually reach daily target. Before starting with great dietary reviews or introducing plant stanza and stanzas into a cholesterol plan, consulting with registered medical professionals or dietitians is cautious, especially for those with pre-existing health conditions or other medicines.
What else, apart from the diet, helps to reduce cholesterol?
Statins are among the most effective methods of decreasing cholesterol levels. While lifestyle modifications can help reduce cholesterol, they may not be effective for everyone.
For example, individuals with conditions such as family hypercholesterolam (FH) may still experience high cholesterol despite these changes.
You usually have to implement lifestyle adjustments as well as take a statin. These adjustments can be gradual changes that help you develop healthier habits.
Lifestyle changes include: drink less alcohol, active, manage weight and not smoke or use tobacco products.
Participating in consistent physical exercises, including activities such as gross hike, swimming or cycling, for a minimum of 150 minutes each week can increase HDL cholesterol while decreasing LDL cholesterol. Some supplements, such as red yeast rice extract or niacin, could help reduce cholesterol levels; However, it is essential to talk to a doctor before starting new supplements.