By Chef K.T. Murphy
10 Tips To Get Your Cholesterol Under Control:
Over 100 million Americans are dealing with high cholesterol, which results in clogged arteries, resulting in strokes and heart attacks. The good news for those Americans, and the ones who may suffer from high cholesterol in the future, is that there are several strategies you can put in place to lower your cholesterol levels, thus decreasing your risk of heart disease.
While some of these suggestions will be easier and cheaper than others, we’ll provide with you 10 great tips for getting your cholesterol levels under control.
1. Statins
These medications come in a range of brands and generic versions, which all end in statin. They work to lower the level of bad cholesterol, LDL, and can do so by as much as 50%. According to WebMD, statins can be considered a wonder drug.
There are cons to taking statins, with some potential for serious side effects, though, these are rare. Your doctor will only prescribe statins if your LDL numbers are considered high.
2. Niacin
This is a B vitamin, which lowers both triglycerides, as well as LDL levels. Bonus points, the Mayo Clinic states that it can raise HDL, which is the good cholesterol! It comes in tablet form, and can be taken 2 to 3 times a day, or once a day, in an extended release formula.
It is vital that you rely on your doctor to administer niacin, because high doses can lead to liver problems, and increase the risk of gout. For type 2 diabetics, it can also be a risk to increased blood sugar.
3. Dietary Fiber
The American Journal of Clinical Nutrition points out its effectiveness. Dietary fiber binds to cholesterol, which reduces the levels of bad cholesterol by 5%. It’s filling, and it doesn’t have those pesky empty calories. It’s cheap, easy, and readily available at every grocery store! It can be found in fruits, beans, and more.
The drawback here is that most Americans fail to get the recommended daily amount, which is between 25 and 25 grams.
4. Exercise
The Mayo Clinic suggests working out most days of the week to raise your HDL. For those who have already had a heart attack, you can reduce your risk of death by up to 25% by exercising. You could call this a con, but only in that it takes far more effort than popping medication. You only need to fit in 30 minutes a day, and it’s easier than you think.
5. Red Yeast Rice
This is a dietary supplement, and it’s derived from a fungus growing in rice. It contains small amounts of lovastatin; thus, it can be effective for those who aren’t taking statins.
6. Bile Acid Sequestrants
These types of drugs trick your body into producing excess bile, which can lower LDL levels by around 20%. To obtain a measurable effect, you need to take them quite a lot.
The side effects do include nausea, constipation, and stomach pain. They can also bind to other drugs, which results in them being less effective. According to WebMD, this is not a great option for someone with high triglycerides.
7. Low Fat Diet
It’s always beneficial to your health to choose the healthy option when faced with a choice of fries and steak, or fish and vegetables. Making smart dietary decisions can lower your cholesterol by 20%.
8. Lovaza
This is a prescription drug packed with omega-3 fatty acids, and we all know that eating fish is great for your heart health. For people with high triglycerides- Lovaza could be the perfect solution.
9. Fibrates
These types of drugs can reduce triglyceride levels by 25 to 50%, while raising HDL levels up to 35%. They don’t however, do much in the way of lowering LDL.
10. Zetia
This medication works to prevent the intestines from absorbing cholesterol. There are few side effects and it can reduce cholesterol levels by 20%. It can also be taken along with statins.