How to Lower Cholesterol
Einstein could have easily been referring to how to lower cholesterol levels when he uttered the famous phrase…
"Insanity: doing the same thing over and over again and expecting different results." – Albert Einstein
Americans consistently take the same tired approach to reducing cholesterol levels and are truly surprised when popping pills alone does not reduce their risk for heart disease, the leading cause of death in the United States. About 785,000 Americans suffer their first heart attack each year; while another 470,000 who have already had one coronary event experience another attack.
Fearing the negative effects of high cholesterol including heart attack, stroke and death, most people are sincerely interested in learning how to lower cholesterol. As smart and educated people, Americans turn to the scientific communities for information on how to live a longer, healthier life.
Should You Follow Traditional Cholesterol Advice?
Unfortunately, the constant barrage of conflicting results from scientific studies, advertisements touting the latest diet gimmick, and marketing campaigns from food and drug makers bombard us with a dizzying array of information and unfortunately, much of it is misinformation.
Walter Willett, M.D., of Harvard Medical School reminds us that the maker of the cherished food pyramid, the USDA, promotes agriculture and the interests of food producers and not necessarily the well-being of the consumers.
Sometimes it seems like a confusing competition to get to your wallet, but you do not have time for games. Heart disease can strike at any time. And if it does, you are in an urgent fight for your life. If you're reading this page, you probably need to lower your cholesterol, and do so right now.
How to Lower Cholesterol Fast
It took your entire lifetime to develop the poor eating habits and sedentary lifestyle to cause unhealthy cholesterol levels but you need to know how to lower cholesterol fast … the sooner, the better.
Despite differences in other opinions, most medical specialists agree on a handful of highly effective ways to lower cholesterol immediately. Physicians used to recommend merely staying away from cholesterol-rich, and high-fat foods. Some still suggest this course of action and believe it works. Just one problem with that … nutritional science has never supported that idea.
So your best two-prong approach is to cut-back (or eliminate) the foods that are the real cause of increased blood cholesterol levels, and starting eating more foods that actually regulate and help lower cholesterol levels.
Health experts now suggest you balance your LDL cholesterol levels by increasing HDL levels or enhancing the way HDL works to reduce your risk for heart disease. You can raise HDL by eating more healthy fats, consuming more fiber, quitting smoking and exercising more.
How to Lower Cholesterol With Diet
Many factors can lead to increased cholesterol, including heredity, smoking and a sedentary lifestyle. But for today's high cholesterol patient, a poor diet is the primary cause of unhealthy cholesterol levels.
Health experts are working hard to gain new understanding of exactly how to lower cholesterol with diet. Qualified food scientists now realize that the old-fashioned low-fat diets do not actually lower cholesterol levels.
Worse yet, low fat diets leave you feeling lethargic and hungry for a substantial meal.
Today's medical experts are taking a completely new approach to lowering cholesterol. Instead of issuing blanket statements warning against the dangers of saturated fat from natural whole products, nutrition researchers are now examining how other foods impact cholesterol levels.
Cutting-edge medical experts now recommend combining regular exercise with diets high in fiber and low in unhealthy snacks laced with trans fats for patients wishing to immediately reduce cholesterol levels and keep them low.
How Long Does it Take to Lower Cholesterol?
If you're anxious for quick results, you might be wondering how long does it take to lower cholesterol?
Well, you might be pleasantly surprised at just how quickly your cholesterol levels will respond to your efforts … if you make the right choices and changes.
Triglycerides will respond to the foods you eat almost instantly. LabTestsOnline.org says cholesterol levels can fluctuate by as much as 10 percent in a single month. Total and LDL cholesterol are slightly more stubborn. Dietary changes alone can send cholesterol scores in a healthy direction within three months.
Some physicians recommend statins to patients whose cholesterol levels refuse to budge after six months of diet and exercise. But many individuals are reluctant to jump onto the statin bandwagon … and for good reason!
The deputy director for safety at the U.S. Food and Drug Administration, Amy G. Egan, M.D., M.P.H., says that statins "need to be taken with care and knowledge of their side effects." The side effects of statin drugs include liver injury, memory loss, an increased risk for diabetes and the potential for muscle damage.
How to Lower Cholesterol Without Medication
It does not take a medical degree to understand how to lower cholesterol without medication. Just a bit of good, old-fashioned know-how that goes beyond the basic USDA food pyramid. You know your cholesterol level is the sum total of many controllable factors, including diet, exercise, blood pressure and lifestyle choices, including smoking and alcohol consumption.
If you're looking for quicker results and want to do something else besides changing your diet and lifestyle, then you might want to consider taking an effective natural supplement. Just be careful. Many have bold claims, but leave consumers disappointed as their cheap, inferior ingredients are good for better profit margins, but not healthier cholesterol levels.
How to Lower LDL Cholesterol
To control your overall cholesterol profile and your associated risk for heart disease, you will need to know how to lower LDL cholesterol in your bloodstream.
You want to avoid any foods that increase LDL cholesterol levels, especially trans fats and foods with a high glycemic load. Replace those unhealthy foods with items that do not raise your LDL levels, such as fruits and vegetables. Better still, substitute artery-clogging foods with tasty natural treats that lower LDL cholesterol and raise HDL cholesterol.
Exercise is an important tool in the fight against high cholesterol levels and heart disease. The Mayo Clinic says you can increase HDL cholesterol levels by about five points by exercising a half hour a day, five days a week. Put your shoulder into it: vigorous exercise is much more beneficial than a half-hearted cardiovascular workout.
Whatever way you choose to lower your cholesterol, do it with intensity and do it consistently. Make a commitment to yourself to change the behaviors that drove up your cholesterol levels and put you at risk for suffering a heart attack or other cardiovascular disease.
Learn everything you can about cholesterol and develop a safe and effective plan … then stick to it. If you want a new (and safe) approach to lowering cholesterol that doesn't drive you crazy or leave you feeling deprived, you might want to sign-up for our daily tips below.