LDL HDL Ratio

Posts Tagged ‘Lower Cholesterol Naturally’

If the blood supply to a portion of the heart is completely cut off by total blockage of a coronary artery, the result is a heart attack. The first thing that comes to mind when one hears about heart disease is almost always cholesterol. Importantly, while many cardiologists insist that lowering cholesterol is correlated with a reduction in the risk of heart attacks; few can say that there is a reduction in the risk of mortality (death).

There may be a weak correlation of elevated cholesterol with heart attacks, however this does not mean it is the cholesterol that caused the heart attack. However, the bottom line is that a high level of plasma cholesterol is one of the major risk factors for heart disease and strokes. For a healthy heart, the best course of action is often to lower cholesterol in large part by losing weight.

If high cholesterol were the most important cause of cardiovascular disease, it should be a risk factor in all populations, in both sexes, at all ages, in all disease categories, and for both heart disease and stroke. Fish and fish oils are said to help prevent cardiovascular disease including fatal and non-fatal heart attacks, strokes, sudden cardiac death, and coronary artery disease (angina). High cholesterol and triglyceride levels are common among diabetics and are major contributors to their increased risk of cardiovascular disease.

People suffering from type II diabetes often have high blood levels of triglycerides and are therefore prone to coronary heart disease. Many people with hypertension also suffer from diabetes and there has been concern that fish oil supplementation may aggravate problems with glucose intolerance. It is also known that a high fish intake can delay the development of diabetes in glucose-intolerant individuals. Obesity is also strongly associated with type 2 diabetes, which itself poses a significant risk for high cholesterol levels and heart disease. Overweight and obese children who have high cholesterol

should also get tested for high blood pressure, diabetes, and other conditions associated with metabolic syndrome. The establishment of diabetes as a CHD risk equivalent reflects the prevalence of heart disease as a cause of death in the diabetic population.

Although most studies that prove that lowering cholesterol saves lives are done using drug therapy, the absolute mandate for improving cholesterol levels is to first make changes in lifestyle (both diet and exercise). Aerobic exercise helps to open up blood vessels and, in combination with a healthy diet, may improve blood-clotting factors. If you are unable to lower your cholesterol to safe levels through diet and exercise, then your doctor may prescribe cholesterol-lowering medication. I am sure many of you have been reminded by doctors, nurses, and public health officials to lose excess weight, quit smoking cigarettes, exercise regularly, and eat less saturated fat and sweets. You will also find information on cholesterol-lowering diets, recipes, exercise, weight loss, and lifestyle changes.

Again, high cholesterol is not necessarily the direct cause but may only be a marker. Now consider that more than 90 % of all cardiovascular disease is seen in people above age 60 also and that almost all studies have found that high cholesterol is not a risk factor for women. Of particular interest is the finding that a high ratio of triglycerides to HDL cholesterol is a powerful risk factor for a major cardiac event even when LDL cholesterol levels are

normal.

     When you are looking to lower your cholesterol naturally, the question comes up about the effectiveness of Omega 3 fatty acid, or fish oil. The two main Omega 3’s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), play an integral part in overall cardiovascular health, but tests have shown EPA and DHA aid in reducing overall cholesterol levels, specifically in lowering the low density lipoprotien (LDL, or bad) cholesterol and raising the high density lipoprotien (HDL, or good) cholesterol.

     This essential fatty acid is not produced by the body and must be obtained through eating or supplement. The foods you would need to eat are mostly ocean fish, including salmon, lake trout, shark, swordfish, albacore tuna, herring, etc. The sea fish should be eaten at least twice a week to ensure you get enough Omega 3’s. . However, some fish can have high levels of mercury, not good for most people, and should be taken with care. To avoid the issues of mercury in seafood, a regular intake of mercury-free Omega 3 essential fatty acids can be obtained from many reputable sources who prepare it as dietary supplements. These supplements come in many formulas that vary the ratio of EPA and DHA, as well as the dosage per pill; however, to lower cholesterol naturally , my personal rule is somewhere between a 3/2 to a 2/1 (EPA to DHA) split tends to provide the best results.

     Regardless of the source, it is important to ensure you have good balance of all essential Omega fatty acids. The right balance will ensure an overall heart health, while reaching the target of a reduced cholesterol level. A good balance will include Omega 3 and Omega 6, both are important in overall heart function and cardiovascular health; however, a diet high in one without a good balance of the other can be ineffective and may even hurt your efforts to control your cholesterol levels.

     Essentially, a well balanced diet, low in saturated fats and cholesterol, supported by a regular intake of Omega 3 and Omega 6 fatty acids is the best way to control your overall cholesterol level. The safest and most economical way to ensure the proper balance of EPA and DHA as well as Omega 3 and Omega 6 essential fatty acids is to find a supplement from a reputable provider.

With adequate, accurate information and changes in your lifestyle, you can take control of your cholesterol, lower it and then maintain it at a healthy level.

Here is your step by step program to enable you to lower your cholesterol within a few weeks - without medication.

• get your physician to test your personal cholesterol levels – it is simply done with a blood test;

• when you get the results, discuss them in detail with your physician. There are two important readings – HDL and LDL levels. The LDL level is the one that can become high and threaten your wellbeing. Also important is the ratio between the two readings – a slightly higher LDL level may be compensated for by a very low HDL.

• if your HDL and/or LDL level readings need to be improved, ask your physician for advice. If the situation has become serious, it may be necessary to commence some medication to quickly stabilize the HDL and LDL levels. If however, the levels are just a little out of kilter, or even if you are told they are high but within the normal range for your age group, it should be possible for you to take control and, with some changes in your lifestyle – in the areas of food and activity – reduce your cholesterol to more satisfactory levels and to maintain them at those levels. This contributes significantly to your ongoing wellbeing and to your future prospects of maintaining good health as you age.

• what do I have to change about my eating habits to achieve this? You do not have to go on a strict diet. Merely ensuring that certain types of food are not, or at least not very often, included in your meals and making sure that other types of food that you may not at present eat much of, make up a larger part of your meals.

You should try to eat:

a. much of different kinds of fresh fruit and vegetables as possible;

b. lean cuts of meat and poultry [make sure the poultry is skinless];

c. lean fish and shellfish;

d. use low-fat dairy products – fortunately there is an abundance of them available now – it was not always so;

e. reduce the amount of salt and fat you use in your cooking;

f. use herbs and spices to add flavor to your food - not salt and fats;

g. grill, steam, poach, broil or bake your food – avoid frying it;

h. in other words, reduce the amount of fat you eat. Check the labels on the food you buy – it is not only the total amount of fat in the food that is of concern, but also the amount of saturated and trans-fats. These are the deadly, and I use that word advisedly, the deadly components of our fat intake;

i. prepare your own meals, AND serve smaller portions of them. It is better, not only for this program, but for your general health, to have smaller meals, and to have more of them during the day if you still feel the need for more food;

j. stay away from the fast-foods – no pickups or deliveries!

• what else do I have to do?

a. increase your activity levels – it may have been almost non-existent or you may already be reasonably active. Increasing the level will have a major impact your health. You do not have to over-exert yourself to gain the healthy benefits of exercise – just be consistent with what you do. Try to get regular exercise, every day if possible;

b. not only will increased levels of activity help any cholesterol problems you may have, but it will also allow you to get to achieve, and maintain, a healthy body weight;

c. if you are a smoker – STOP – enough said;

d. if your physician has prescribed medication to stabilize your cholesterol levels, follow the advice and treatment you were given precisely;

e. keep a journal of what you do – the changes you make to your lifestyle and the results you achieve. If you begin to struggle to stay on target, read back over what you have done – use the account of what you have done, and where you have come from and be proud of it. This will motivate you to stay on track.

Finally, learn as much as you can about cholesterol, about your health in general, and about how maintaining a healthy lifestyle not only brings you great benefits now – but will continue to do so into the future – into that longer lifetime you will surely enjoy as a result of your efforts now to take charge of your health – and your life.