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Dr. Helen is having some cholesterol hell. She wants to keep her LDL cholesterol low and HDL cholesterol high, and having suffered a heart attack in the past this is of the utmost importance. The product she was using was Benecol Smart Chews, which, judging by the nutrition facts, don’t seem to have anything particularly wrong with them. It uses plant sterols, proven to lower LDL cholesterol in the human body. Yet her LDL cholesterol and triglycerides level went up. What gives?

Whatever the reason, cholesterol is something you should try to keep in check whether young or old. Sometimes, triglycerides and LDL cholesterol come from crazy places you wouldn’t even think of. Below are my tips for getting your cholesterol under control through the use of a good diet, exercise, and supplements.

Avoid Processed Foods and Artificial Sweeteners

This is so hard to do nowadays because almost everything is processed and almost everything has corn syrup in it (even the chews!). Processed foods like corn syrup — and even white bread and white pasta — are turned into glucose (sugar) rapidly by the body. Excess sugar that your body doesn’t use fast enough will be turned into fat. In this case, most often these foods will be turned into triglycerides, a kind of fat that is easy to burn off but is detrimental to your health.

Buy truly whole grain products whenever possible to avoid this affect on the body.

Limit Your Alcohol Consumption

Certain alcohol beverages, such as beer and especially wine, have been shown to have incredible health benefits in moderation. A couple glasses of wine a day is no problem. However, when you drink alcohol, the liver prioritizes the metabolism of alcohol over other substances such as glucose. This results in even more glucose than usual being converted into triglycerides. This will happen especially when drinking cocktails that involve fruit juices and syrups. This is especially a warning to all the college students out there!

Eat Your Fiber

This can’t be stressed more. Fruits, vegetables, and legumes have so many different qualities that are amazing that they shouldn’t be passed up on. In terms of helping with your cholesterol, there are some benefits that your greens can give you that few foods can. The soluble fiber in fruits and legumes, as well as oatmeal, form gelatinous substances in the intestine and bind with cholesterol so that it is removed rather than absorbed. Eating just 15 grams of soluble fiber a day can reduce your LDL cholesterol by 10-15% over time.

Exercise and You Won’t Be Sorry

A regular regimen of exercise is extremely helpful in burning off triglycerides and reducing LDL cholesterol while boosting HDL cholesterol. There is no doubt that cardiovascular exercise as well as weight training reduces inflammation, excess fat, and LDL cholesterol. Truly, any amount of exercise is beneficial but those who do it regularly will see the most benefit. You need to remember though that the heart is also a muscle, and while it may seem strange, a whey protein shake after a jog is just what it needs to build itself stronger than ever before.

Get Acquainted with the Good Fats, Throw Out the Bad

A supplement with plant sterols alone is not going to do the trick — essential fatty acids have the most control over your cholesterol levels. Before I say anything, I just wanted everyone to know that I am extremely biased against low/no fat diets. I think they are ridiculous and led to a generation of people coming down with cardiovascular diseases. That’s because fat in your diet is so absolutely necessary that you can’t afford to cut it out. In terms of cholesterol, fat can save your life if you eat the right kinds. So what are they?

Monounsaturated fats are what you want the most of in terms of lowering LDL cholesterol. When eating a salad or some whole wheat pasta, feel free to drizzle a good helping of extra virgin olive oil. Salad dressings based on olive oil are also good. Seriously, olive oil is amazing and shouldn’t be passed up on.

You should also make sure to get a large amount of your essential oils from food sources. Fish have a lot of good fats in them, such as the polyunsaturated omega-3 and omega-6. Avocado is great. Some coconut oil, a medium-chain saturated fat, has been shown to be beneficial as well. You should also eat a decent amount of nuts, as they contain a great amount of oils that are beneficial to the body.

So what are the bad? Any kind of processed or refined oil. That giant, cheap gallon of vegetable oil should be thrown out immediately. There is no better way to raise your triglyceride and LDL cholesterol count than to cook everything in vegetable oil. When oils are heated they undergo a chemical transformation that makes them much less healthy for you. Basically, anything that says processed, hydrogenated, or partially hydrogenated should be thrown out especially if found in packaged food. These are generally trans fats — the biggest culprit in terms of bad cholesterol.

You will also want to trim as much fat off of red meat as possible as, unlike coconut oil which is a medium-chain saturated fat, these are long-chain saturated fats and do have a connection to higher LDL cholesterol. Replace some of your red meat meals with fowl and fish instead.

Some Supplements Do Wonders

There is a reason that bodybuilders and nutritionists are absolutely obsessed with certain supplement products. Their benefits are proven, visible, and effective in everyone.

Flax seeds and flax seed oil are one of nature’s best sources of omega-3 and omega-6 fatty acids. Taken as a supplement or whole, these little guys do wonders for your cholesterol and heart. Cod liver oil is a good alternative, containing these fats along with vitamins A and D naturally.

Like I said, bodybuilders and nutritionists take these because they work. AI put a bit of flaxseed oil in every protein shake I make. While I’m sure the Benecol Smart Chews has had some kind of effect given the plant sterols, I don’t believe that it can have nearly the effect as supplementing with essential fatty acids.

Conclusion

There are many lifestyle changes that you can make in order to boost your cardiovascular health and tackle cholesterol problems. As a natural substance that your body needs, dietary cholesterol itself has very little impact on the cholesterol in your body. When you eat more cholesterol, your body simply makes less. The terms HDL and LDL actually refer to lipoproteins that surround the cholesterol the production of which has much more to do with dietary fat than dietary cholesterol. A good exercise regimen, but most of all a healthy diet full of unprocessed foods and essential unsaturated fatty acids, are essential to raising your HDL and LDL levels, thus preventing the kind of arterial plaque that can lead to so many cardiovascular diseases.

These tips worked for me, and I hope that by following my suggestions you can successfully achieve your goals. Good luck Dr. Helen and everyone else!

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Both high cholesterol and high blood pressure are risk factors for heart disease and stroke. Past reviews and analyses of clinical trials have suggested that a class of cholesterol-lowering drugs, known as statins, lowers blood pressure, in addition to reducing low-density lipoprotein (LDL) cholesterol (or, ‘bad cholesterol). In a recent article published in the Archives of Internal Medicine, researchers from the University of California San Diego reported results confirming these observations that statins lower blood pressure.

In this study, 973 individuals who did not have heart disease or diabetes were randomized into three groups - one group was treated with simvastatin, another was treated with pravastatin, and the last group was treated with a placebo pill. After six months of treatment, individuals who received statins experienced small, but statistically significant, reductions in blood pressure, even if their baseline blood pressure was already within the normal range. Simvastatin produced slightly higher reductions. The researchers also found that the effect on blood pressure was lost within two months after statin therapy was stopped.

Although the observed reduction in blood pressure was small (about 2 mm Hg), this modest reduction may still contribute to significant reductions in the risk of stroke, as well as heart disease. However, this study only included a lower-risk population of people without diabetes or heart disease. Also, the study provided only 6 months of observation and the effects of long-term therapy with statins on blood pressure still need to be studied.

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Cholesterol is a lipid, a type of fat found in the body. Having high “bad” cholesterol means you have too much LDL in your blood. LDL is low-density lipoprotein, or “bad” cholesterol.

Too much cholesterol in the blood, or high cholesterol, can be serious. People with high cholesterol are at risk of getting heart disease. This can lead to a heart attack or stroke.

Only about 20% of cholesterol comes from the foods you eat. The other 80% is made by your body. Things such as age and family health history affect how much cholesterol your body makes.

Cholesterol levels tend to rise as you get older. Unfortunately, there are usually no signs that you have high cholesterol. But it can be detected with a blood test. These tests can also help your doctor predict what your risk for heart disease may be.

Total Cholesterol

Your blood test report will show your cholesterol levels in milligrams per deciliter of blood (mg/dL). The total number is based on:

* LDL (”bad” cholesterol)
* HDL (”good” cholesterol)
* Triglyceride (a type of fat found in your blood) levels

Total Cholesterol Levels / What It Means

Less than 200 mg/dL / Desirable
200-239 mg/dL / Borderline high risk for heart disease
240 mg/dL and above / High risk for heart disease

The 2 Types of Cholesterol: LDL and HDL

Bad cholesterol: Low-density lipoprotein (LDL)

Too much LDL in your blood can clog arteries. This can increase the risk of heart attack and stroke.

Good cholesterol: High-density lipoprotein (HDL)

High levels of HDL can help protect you from a heart attack or stroke. HDL carries cholesterol from the body’s tissues to the liver. So, low levels of HDL can increase the risk of heart disease.

If you’re worried about high cholesterol and heart disease, make an appointment to speak with your doctor. LIPITOR is clinically proven to lower bad cholesterol 39-60%, when diet and exercise are not enough (average effect depending on dose).

LIPITOR is a prescription drug. It is used in patients with multiple risk factors for heart disease such as family history, high blood pressure, age, low HDL (”good” cholesterol) or smoking to reduce the risk of heart attack and stroke. When diet and exercise alone are not enough, LIPITOR is used along with a low-fat diet and exercise to lower cholesterol.

LIPITOR is also used in patients with type 2 diabetes and at least one other risk factor for heart disease such as high blood pressure, smoking or complications of diabetes, including eye disease and protein in urine, to reduce the risk of heart attack and stroke.

LIPITOR is not for everyone. It is not for those with liver problems. And it is not for women who are nursing, pregnant or may become pregnant.

If you take LIPITOR, tell your doctor if you feel any new muscle pain or weakness. This could be a sign of rare but serious muscle side effects. Tell your doctor about all medications you take. This may help avoid serious drug interactions. Your doctor should do blood tests to check your liver function before and during treatment and may adjust your dose. The most common side effects are gas, constipation, stomach pain and heartburn. They tend to be mild and often go away.

When diet and exercise alone are not enough, adding LIPITOR can help. LIPITOR is one of many cholesterol-lowering treatment options that you and your doctor can consider.

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Doctors and dieticians stresses on following a special diet chart to the people suffering from cholesterol problem. And if the disease is low-density lipoprotein or LDL, that is, the worst form of cholesterol, the person has to take extra care of his health and diet. A proper diet to lower LDL cholesterol must include food that contain lots of soluble fibre, polyunsaturated fatty acids, Omega-3 fatty acids, sterols or stanols, and soy protein.

The soluble fibre mentioned in a proper diet to lower LDL cholesterol is found in high percentage in oatmeal and oat bran. Foods like kidney beans, Brussels sprouts, pears, apples, barley, psyllium and prunes are also very rich in soluble fibres. These foods reduce the absorption of intestinal cholesterol by helping the body to excrete the dietary cholesterol and excess bile.

A proper diet to lower LDL cholesterol must have five to ten grams of fibre per day to lower the cholesterol by five percent. A person suffering from high cholesterol must consume one-and-a-half cups of cooked oatmeal that contains 4.5 grams of soluble fibre. Besides fibre, polyunsaturated fatty acids help to reduce blood cholesterol. These fatty acids, mostly found in walnuts and almonds, keep the blood vessels healthy, well oxygenated and elastic.

A proper diet to lower LDL cholesterol must include one-third cup of walnuts or almonds every day. This counts to about 240 calories or 20 per cent of the total calorie intake in a day. If consumed at a regular basis, these nuts help to lower cholesterol within one month.

In a proper diet to lower LDL cholesterol, it is very important to have omega-3 fatty acids that are mostly found in fish, and whale and seal meat. Apart from these sources, the other omga-3 fatty acids enriched vegetarian edibles are flaxseed, canola oil, walnuts and Soya bean oil. However this element is best found in fishes and fish oil. The highest carriers of these fatty acids are salmon, sardines, albacore tuna, mackerel, and lake trout.

A proper diet to lower LDL cholesterol must include baked or grilled fish that reduces blood clotting and blood pressure due to their ability to reduce triglyceride. Fat, especially trans and saturated ones are a big no-no for a cholesterol patient. Beside a controlled and healthy diet, regular exercises are also important. In case the cholesterol level shoots up, one must take proper medication.

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