According to the CDC, approximately 1 in every 6 adults have high cholesterol. Cholesterol is a waxy substance found in your body and in food. Having high cholesterol greatly increases your risk for heart disease, which is the #1 cause of death in the US. In honor of National Cholesterol Education Month, we are writing this blog article on what you need to know about cholesterol and natural ways to lower it!
LDL is known as the “bad” cholesterol. Over time, cholesterol builds up as plaque in your artery walls which can lead to stroke or heart disease. Some of the main causes of high LDL cholesterol are:
– Hereditary – Your genes play an important role.
– What you eat – Saturated fats come mostly from animal products, and can raise your LDL cholesterol levels.
– Weight – Being overweight or obese can raise your LDL cholesterol.
– Age – As you get older, cholesterol levels begin to rise.
– Smoking – Tobacco is bad for your HDL cholesterol, and has been shown to speed up plaque build up.
– Stress – Studies have shown that stress has been linked to raising your cholesterol levels.
High cholesterol does not produce any symptoms. Having your physician do a blood test will be able to determine your cholesterol levels and what you should do for treatment. There are many lifestyle changes that can reduce your LDL cholesterol levels. Some of them include:
– Eat a healthy diet and stay away from foods that have high amounts of saturated fat.
– Physical exercise (try to get at least 30 minutes a day) may lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol levels.
– Losing weight can help raise your HDL (“good”) cholesterol levels.
Here is a list of the top 5 foods that can help to lower your bad cholesterol numbers!
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Fish and omega-3 fatty acids – Eating at least 2 servings of fish per week can help reduce your blood pressure and risk for developing blood clots! If you do not like fish, try a fish oil supplement.
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Nuts such as walnuts and almonds – Did you know that a handful of nuts can help lower your risk for heart disease?
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Olive oil – Extra-virgin olive oil contains antioxidants that lower LDL cholesterol.
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Plant sterols or stanols – These are natural substances found in plants that lower your risk for heart disease by blocking the absorption of cholesterol in the bloodstream.
If your have questions or concerns regarding your cholesterol, schedule an appointment with us! Our team provides preventative care and lifestyle medical services for patients, as well as test results and education material specific to your health needs. Call us at (949) 566-8179 or visit our website www.privatemds.com!