Can I Lower My Cholesterol Without Drugs?
He is 20 years since I completed the Ironman triathlon was. Now my Olympic dreams have paved the way for the nightmare to pay for my education of children. However, I exercise regularly, eat well and almost fit into the jeans I wore in the 80s. So. . .
How can I have a cholesterol problem?
Since I’m your doctor, I’m a little embarrassed to reveal my cholesterol. But when we go to do together to beat here:
? My total cholesterol is 213 (not terrible, since the goal for total cholesterol less than 200).
? My LDL (low density aka “bad” cholesterol) 155 The ideal of bad cholesterol under 130 (100 if you have heart problems). LDL cholesterol is bad brother, has a bad reputation by giving your arteries causes fat hypertension, heart attacks, strokes and dementia. LDL can measure the number the more important that we do.
? My HDL (good cholesterol) 55 HDL should be 45 for men and 55 for women. The more the better, since remove the fatty plaques in arteries and HDL brings to the liver to the degradation
The ratio of total cholesterol / HDL is important to measure. He tells us how much fat is removed from circulation over the crowd. The ideal ratio is 3 5 or less. So, if my HDL is 55, have a higher HDL cholesterol ideal for 3-5 to my total cholesterol to 192 or less (your HDL x 5 = third highest total cholesterol and you can still be ideal.) Try it. . . Connect HDL multiply with third countries 5 and see if your cholesterol is out of balance.
All men are created equal, but not all fats are
The most frequent causes of death in the United States are heart attacks, cancer and stroke. These diseases all have one thing in common, they are all eating on the type of fat in the context that we do. Note that I do not say the amount of fat. This is not as important (although obesity is!).
Some fats actually improve our health. Correct pay down our cholesterol, prevent heart attacks, prevent the risk of stroke and inflammatory diseases such as rheumatoid arthritis.
You will find a good fat. They are liquid at room temperature and consist of:
? monounsaturated oils like olive oil, canola oil, oils from nuts and avocados.
? polyunsaturated oils like corn, soybean, safflower oil and fish.
Some fats are not so good. They are solid at room temperature and are called:
? Saturated fat. You are in whole milk, red meat, chicken skin, butter, cheese, chocolate and coconut even found. In principle, contain dairy products and meat saturated fats. They do good or bad cholesterol, but violates the proper ratio HDL.
Some of us need to be more cautious than others, because 75% of our cholesterol produced by the liver. In other words, if you have bad genes and liver cholesterol constantly pumps blood cholesterol, you must act on this bulletin. Others can give to those who are not so happy.
Grease the worst of all is the following:
? They and prematurely ages and kills thousands of people every year.
? Unsafe in any amount to anyone (Institute of Medicine).
? Responsible for a substantial increase in our bathroom cholesterol while lowering good cholesterol notice.
? If that is unhealthy, bacteria and mold do not grow on.
They are called trans fats
They are made of fake people fat. They started as a true oil but were then cooled until it has set. This process is called hydrogenation (because they added hydrogen). They know who they are, they are fried foods, fast food, retail packaged bakery products, margarine, vegetable shortening and all products that say “hydrogenated or partially hydrogenated” in the ingredient list.
You will see that in all packaged foods, because they never die or go wrong. They almost always because the mold and bacteria will not even push them. Nothing works!
In fact, the Nurses’ Health Study found when they doubled only 30 calories from carbohydrates, 30 calories of trans fats, the risk of heart disease almost replaced. When replacing 80 calories from carbohydrates, 80 calories polyunsaturated or monounsaturated fats (good fats), the risk of heart disease has decreased by 30-40 percent. The change is a major step forward for health food at least 100 calories!
Let differently. . .
By replacing the margarine with glob of olive oil, your risk of heart disease by one third to be lower.
Is it useful?
It’s so important that in January 2006, a law to declare all food packaging, if it contains trans fatty acids entry into force.
In summary, it can be either liquid or solid fat at room temperature. Always use liquid, what are the good fats. Fats that are solid at room temperature should be avoided. When cooking with fry oil while stirring. . . not fried.
If you buy food with trans fat, must ensure that they are listed as low as possible on the list of ingredients. Highest on the list plus the food industry.
Is what I can, of course, for the balance of my cholesterol?
It appears three or four effective products worth trying, as:
Garlic: Although there is disagreement in the literature, garlic, which did not smell away (wild garlic), your total cholesterol, LDL cholesterol and triglycerides (fats in the blood flowing down ) about 10%.
Fish oil: A lot of research seems to conclude that 1-2 grams of fish oil supplement daily, your risk for heart attack and stroke by preventing dangerous heart rhythm disturbances reduced blood thinners, reduction of triglycerides and prevents inflammation. In fact, a large study has found that with only 1 gram of fish oil per day over a third period of 5 years reduced the risk of dying from heart disease by 25 per cent of those who have survived a crisis heart. If it has clearly decreased triglycerides, it seems easy to raise “bad” cholesterol.
From the heart of women are particularly sensitive to high levels of triglycerides. Those are high may benefit from the G 4 / day of fish oil. Add apple pectin (a type of fiber), fish oil appears to increase its ability to reduce triglycerides below. Linseed oil, a fatty acid omega-3 (such as fish oil), does not seem triglyceride levels.
So, make sure it’s not just fish oil Omega 3 fatty acids.
Niacin (nicotinic acid) Sets the bad cholesterol and increases levels of total cholesterol and good. It may also reduce triglycerides. Unfortunately, the dose needed for treatment is about 100 times more than the recommended daily intake and can be potentially toxic, especially to your liver. It should be considered a drug and be taken only under the instructions of your doctor if the other natural alternatives have not been effective or appropriate.
sterols and stanols: These herbal products are added to some margarines and prevent the absorption of cholesterol in the intestine. In everyday use, it is always bad cholesterol lowered by about 10%. 3.7 So far, it does not seem to impact long-term negative. Life long use should result in a decrease of 20% of coronary events.
But is the best for last record
Policosanol: a derivative of sugar cane reduced total cholesterol by 16% to 21%, LDL cholesterol by 21% to 29% and increases good cholesterol by 8% to 15%. Although the effects of lowering triglyceride levels are not compatible, other cardiac benefits as the prevention of blood clots and the oxidation of bad cholesterol dangerous have been established. Three years followed have shown no negative side effects. 10-20 mg / day appears to be just as beneficial as higher doses.
Standard drug treatments now include statins, such as:
? Mevacor
? Zocor and
? Pravachol
They work by interfering with the ability of the liver to produce cholesterol and increase its ability to remove cholesterol from the blood. Although statins LDL-cholesterol by almost 60 percent, they can also damage the liver and rarely causes serious or terminal illness reduced.
But there is good news. The chances of dying by the three leading causes of death (coronary vascular diseases, cancer and stroke) are largely under control.
Do not tell me that these three steps are too hard. . .
First Test your cholesterol levels (good, bad and total) and triglyceride
Watch the second you eat the types of fat.
No fats, oils eat at room temperature are the temperature
o moderately to limit meat and dairy fat
No limit margarine, fried foods and packaged foods with the word “hydrogenated” in the list of ingredients.
3rd If your cholesterol or triglycerides are high, or out of balance, please contact us if you are a good candidate for natural treatments. It can be very effective and can prevent the need for drugs. Sometimes drugs are necessary, but the dishes that you may be able to take a lower dose.
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