How to Lower Cholesterol Fast
The doctor's office just called with your lab results. The nurse says your cholesterol is high and that you need to take care of this problem right away. You need to figure out how to lower cholesterol fast.
Cholesterol levels fluctuate wildly on a daily basis, changing up to ten percent in a single day, according to Merck Manual. Triglycerides, a fat included in your Total Cholesterol number, can spike or plummet 25 percent in a 24-hour period. These huge changes are usually caused by extreme and isolated events, such as fasting for several days or eating several large, sugary meals filled with trans fats.
But you don't need to know how to lower cholesterol for only a day or two … you need to put your cholesterol into permanent balance. You can lower your cholesterol levels quickly and forever by making smart choices on a daily basis. Just be careful as to what tips you're following, since so much cholesterol-lowering advice is flawed.
Improve Cholesterol Balance
Your body needs cholesterol to build strong cells, metabolize vitamins, make hormones and create bile, necessary for digestion. Your liver creates most of the cholesterol in your body; you get the rest through food. Your body maintains healthy cholesterol levels through the relationship of "unhealthy" LDL and "healthy" HDL.
LDL introduces more cholesterol into the bloodstream, while HDL transports excess cholesterol to the liver, where it is recycled into bile or excreted from the body. HDL is one of your best allies in the quest to reduce your risk of heart disease.
Your Diet and Cholesterol Levels
You may need to change your diet immediately. Depending on your cholesterol levels and other heart risk factors, you may need to make some rather drastic changes. But going it about it the right way often leads to easier results than expected. Knowing how to lower cholesterol with diet is the magic key to cardiovascular health.
Stop eating foods that cause high triglycerides. Triglycerides are a type of lipid most commonly located in fat cells, but some triglycerides float around in the bloodstream to provide instant energy to muscles. Most fat in the body is in the form of triglycerides. Triglyceride levels can increase five to ten times higher immediately after a meal.
Replace trans fats with healthy fats. Foods containing trans fats increase cholesterol levels over the long haul. Identify every product containing trans fat by reading its nutrition label. If it has anything hydrogenated or partially hydrogenated … it's a trans fat. Healthy fats include those found in nuts and coldwater fish.
Exercise and Cholesterol
Lower your cholesterol fast by getting more active. The Mayo Clinic says, "frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults." Medical researchers are still working to establish exactly how physical activity lowers cholesterol levels. One way that exercise lowers cholesterol is by reducing weight. Obesity tends to increase LDL levels.
While any amount of physical activity is helpful, frequent and vigorous exercise provides better results. Go for a bike ride, a brisk walk, rake leaves or take a swim for a half hour or more on five or more days a week. You can even break up the exercise into 10-minute sessions if it is easier for you to squeeze in.
Hos Much Does Weight Loss Affect Cholesterol?
Thomas Jefferson University Hospital estimates you can lower your cholesterol five to eight points by losing ten pounds. The quicker you lose weight, the faster you will lower cholesterol levels. Keep this weight off to maintain low cholesterol levels.
Stop Smoking For Faster Cholesterol Results
Cigarette smoke contains the toxin, acreolein, a foul-smelling, yellow byproduct of burning plants, including tobacco. The bloodstream absorbs acreolein from cigarette smoke through the lungs. Acreolein negatively affects HDLs by scrubbing properties by affecting the protein.
Acreolein also inhibits the protective enzyme that keeps LDL intact. Consequently, LDL is vulnerable to oxidization, a process that changes the molecular structure of LDL so much that the immune system no longer recognizes LDL as a natural substance and launches an attack against LDL. White blood cell counts rise, inflammation begins. This leads directly to the arterial plaque build-up you want to avoid.
Making permanent diet, exercise and lifestyle changes are perceived by many to be too hard. Maybe not even worth all the effort. But what if you found simple, natural ways to make it not only easy, but almost fun? Signup for our daily tips and find out for yourself how to lower cholesterol fast without strict, stress-filled dieting.