Ditch That Raging Debate On Statin! Follow These Six Proven Ways To Reduce High Cholesterol

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Did you know that the debate over the current set of guidelines issued by the American Heart Association in conjunction with the American College of Cardiology on the use of high cholesterol reducing drugs is still on? The guidelines came as a result of a certain study that was mostly contributed by the Harvard Medical School which reported additional benefits of statin other than lowering high cholesterol (LDL).

According to the guidelines, relatively healthy individuals within the age range of 40 to 75 years with 7.5% risks of heart disease or stroke should be put to the use of statin. Although focus on high LDL (bad cholesterol) as a marker to statin use was shifted to other risks factors associated with heart disease like C-reactive protein, diabetes, high blood pressure, . . . , the guidelines seem to accommodate a wider set of individuals to be put to the use of statin.

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Many experts disagree with these current guidelines saying it will lead to the wrong use of statin as currently, a significant size of the American society is on high cholesterol-lowering medications. Though Dr Crandall, the director of preventative medicine and clinical cardiology at the Palm Beach Cardiovascular Clinic agrees to the fact that statin reduces high LDL in the blood, he pointed out that they don’t deal with other root causes of heart diseases and stroke.

Dr Crandall said the current guidelines are not the best ways to solve high LDL problems stressing that more Americans will be put to using medications that won’t benefit them in the sense that individuals with slightly elevated LDL will be perpetually placed on statin. Dr Crandall remarked that simple dietary and other lifestyle changes deliver better results that last.

This article will help save your brain the stress of going through all the raging debates on the use of statin by showing you six major ways to lower your high LDL without drugs. Several human studies that involved both men and women have proved that simple dietary changes even without exercise lower LDL in the blood. Here are the six major ways:

Ditch that trans fat now:

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Review your current meal plan now and weed all the trans fat! They are the major culprits so don’t entertain them in any form while shopping in that supermarket. Take time to check food labels, if you see any item with “partially” or “hydrogenated”, quietly drop it and make another choice. This is because some food industries still use them despite all the efforts made to stop them.

Incorporate more of olive oil, coconut oil, avocado oil, grapeseed oil, fatty fish like Tuna, Salmon, Herring, Mackerel,..these will not only help to lower your bad cholesterol, they will improve your HDL (the good cholesterol) also. Take note of calories while replacing the bad fats as calories still matter, 1g of fat contains nine calories, and it doesn’t matter if it’s good or bad fat when it comes to calorie.

Kick off all processed carbs:

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Go for “old-school” carbs. White flour products are bad. Oatmeal that hasn’t been processed is your best choice. Oatmeal has been proven to sponge away cholesterol from the body and improves satiety after meals because it contains soluble fiber. Get whole red rice, whole brown rice, and beans. Stay clear from wheat because of high gluten which can lead you to obesity and inflammation. A significant size of Americans is already suffering from high-gluten-related diseases like inflammation which currently is seen as being worse than high LDL in causing heart attacks.

If you see fructose, sucrose, . . .,anything “ose” while shopping, walk away for they are all forms of simple sugar hidden under unfamiliar terms! Too much glucose in your blood leads to high cholesterol over time so watch your sugar level also.

Go colorful, go fiber:

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Go for colorful fruits and vegetables, take enough of them. The richer the color, the more cholesterol lowering properties. Studies have shown that fruits and vegetables don’t only lower your bad cholesterol, your bone-health, digestion, blood pressure, weight, skin appearance,… infact, your overall health improves also. Fruits and vegetables contain lots of fiber which mop cholesterol from the blood. Consider leafy green vegetables, tomatoes, blueberries, mangoes, pineapple, strawberries, plum, orange, apples, grapefruits…

Supplementation:

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Did you know that lack of vitamin D is associated with high LDL? If you’re young and active, expose your body mildly to sunlight but if you’re a senior, opt for vitamin D supplements. As you age, your body is less likely to absorb vitamin D directly from the sun. Note you should check your level before topping up with supplements. Stanol and sterol from plants are of tremendous help too. They are found naturally in little amounts in fruits and vegetables but more in fortified foods like some margarine, milk, yogurt. Go easy on margarine, calories still count. These plant stanol and sterol, when taken enough over a period of time block the absorption of cholesterol by your small intestine. 2g per day is recommended for plant stanol. They have been thoroughly researched and found to be safe.

Embrace Cinnamon:

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Several studies have shown that Cinnamon is very potent in reducing cholesterol, and elevated blood sugar levels. Sprinkle half a teaspoon of cinnamon on whatever you’re taking for breakfast but be careful with Cassia cinnamon as it contains higher dose of coumarin. Instead, go for Ceylon cinnamon which is a safer option. Half a teaspoon per day does all the tricks, this is backed by scientific study.

Exercise and sleep:

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The benefits of exercise to the human body can’t be over-emphasized. Studies have shown that fast-walk (walking briskly) done on a consistent basis reduces bad cholesterol, and improves blood pressure. Go for brisk-walk and aerobic exercises. Aerobic exercise in combination with a heart-healthy diet was proven to lower high cholesterol (LDL) in several human studies analyzed in 2012.

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You also need at least eight hours of sleep each night. Consistently depriving yourself of sleep will spike your bad cholesterol, and cause other health problems for you.

In conclusion, lifestyle changes are mostly recommended by experts, and still the best for lowering bad cholesterol. You only need to swing into action now, start making the necessary changes and be consistent in doing so to see the desired result. Take note it’s not a press-button effect; give yourself time. Adopting the above principles will not only reduce your high cholesterol (LDL), your good cholestero (HDL)l and overall being will thank you.

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