High cholesterol is a significant cause for concern because it is often a precursor to other diseases and health problems. Numerous human and animal research has linked high blood cholesterol with an increased risk of developing coronary heart disease at an earlier age. About 30 percent of the almost 2 million deaths annually in the United States are attributable to coronary heart disease. Most of this is due to plaque buildup in the arteries that carry blood to the heart muscle. Plaque formation in the streets and decreased blood flow to the brain, kidneys, genitalia, limbs, and heart are thought to be caused by high blood cholesterol levels. Gallstones, impotence, cognitive decline, and hypertension are all linked to elevated cholesterol levels. These medical conditions are all connected to it in some way:
The hardening and constriction of artery walls are caused by atherosclerosis.
Issues with blood flow
Angina Pectoris
Hypertension
Causes of high cholesterol include higher total cholesterol (>200 mg/dl) and low HDL, good cholesterol, as defined by the American Heart Association.
High cholesterol is linked to food, genetics, and some drugs. Saturated, hydrogenated, and heated fats found in fried foods, pork, and dairy have been associated with elevated cholesterol levels. Saturated fat, trans fat, and cholesterol can also be found in other ingredients, such as cream replacements, margarine, and vegetable shortening.
Some people may be genetically more likely to experience elevated cholesterol levels. Despite not eating many fatty foods, some people’s cholesterol levels are predisposed to be high. Steroids, high-dose contraceptives, diuretics, and some beta-blockers used to treat high blood pressure are just a few medications linked to increased levels.
Fat has been linked to excessive dietary cholesterol, yet it also serves several vital bodily purposes. Fat is required for the efficient functioning of cell membranes, skin, and hormones, as well as the transport of fat-soluble vitamins, and is a concentrated source of food energy. Saturated and unsaturated fats are the two most prevalent types of fats mentioned. Meat, dairy, liquids turned solid via the hydrogenation process, and tropical oils like palm and coconut are all examples of solid saturated fats at room temperature. Polyunsaturated fats, such as those found in vegetable seed oils, and monounsaturated fats, such as those found in olive and flax seed oils, are both liquid at room temperature.
The linoleic acid family, often known as Omega 6, and the alpha-linolenic acid family, sometimes known as Omega 3, are two of the most significant necessary fats in polyunsaturated oils. These fatty acids are also required, which means your body can’t make them independently, and you’ll need to get them from food or a supplement. These fatty acids have many beneficial effects, including lowering blood stickiness, regulating cholesterol and fat levels in the blood, enhancing the immune system and metabolic function, and preserving water balance.
Despite their widespread presence, these lipids are generally considered to be unhealthy because of the cholesterol and fat they contain. Hydrogenation converts polyunsaturated fats into trans fats, which are more saturated and resistant to deterioration because of this fact. Although it still contains polyunsaturated fats, the body cannot detect them once refined and processed. Trans fats have been shown to increase total serum cholesterol and blood glucose levels and disrupt the metabolism of critical fatty acids.
Daily, consume one tablespoon of cold-pressed seed oil or a spoonful of powdered seeds.
Cut back on unhealthy fats like trans fats, saturated fats, and hydrogenated oils.
Fry with butter or olive oil if you must.
Fat intake shouldn’t exceed 20% of total calories.
Increase your Omega-6 to Omega-3 fatty acid intake by a factor of 2.
Guidelines for lowering cholesterol through diet
Experts and thought leaders in nutrition agree that dietary and lifestyle modifications can help persons with high cholesterol. Still, they also emphasize the importance of taking nutritional supplements and making other dietary adjustments to reduce cholesterol levels effectively. Heed the counsel and judgment of experts:
Cholesterol-lowering diets include fruits and vegetables high in fiber, calcium, magnesium, and potassium and cold-water fish (tuna, salmon, and herring).
Fiber can be found in fruits and vegetables and whole grains like barley, brown rice, and oats.
Take a multivitamin and mineral supplement; read the following section for details.
Make physical activity and stress reduction a regular part of your routine.
Supplemental Dietary Routine
Please check with your doctor before implementing any of the following dietary recommendations.
Supplemental Dosage and Safety Issues
Pectin from Apples, as Labeled
Labeled Calcium
Extract Chinese Red Yeast Yeast with Rice
Take 400–600 mg of chromium picolinate daily.
CoQ10 and CoA, 60mg/day, as directed on the label
Fiber Supplements – Read the Label Before Taking
Two to three garlic pills daily
L-Carnitine, Exactly as Labeled
Lecithin: 1 tbsp, three times a day, before each meal
Lipotropic Factors, as Listed on the Package
Carotenoids and Vitamin A, as Stated on the Label
Vitamin B Complex, Label Direct
Do not take more than 300 milligrams of thiamine per day.
You shouldn’t take niacin if you have high blood pressure, gout, or a liver problem.
Bioflavonoid-rich vitamin C at dosages of 3,000 to 8,000 milligrams per day
Vitamin E: 200 IU once a day (work up to 1,000 IU).
According to the 2000 edition of Prescription for Nutritional Healing.
If you take the time to figure out what’s causing your high cholesterol, make some dietary changes, and take the right supplements, you can reduce your levels and risk of cardiovascular disease. Get your cholesterol under control and enjoy the benefits of a healthier lifestyle by making the necessary U-turn.
Amy is a Faculty Trainer for the American Council on Exercise and the Northwest Regional Trainer for Resist-A-Ball, Inc. She is a qualified personal trainer, group fitness instructor, and yoga instructor with a Bachelor of Science in Holistic Nutrition. In addition to local personal training services, her business, FIT Launch (http://www.fitlaunch.com), provides workshops, lectures, and training for fitness professionals.
Visit the Healthy Gatherings website [ to read reviews of health, wellness, and fitness goods and learn how to sign up for free wellness information for the whole family.
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