Tips to Cut Your Cholesterol Fast

[Rene Abad]

fyi for the 40+ among us

regards

rene


http://www.webmd.com/ahrq/11-tips-to-cut-your-cholesterol-fast?ecd=wnl_chl_080613&ctr=wnl-chl-080613_ld-stry&mb=dRbH%2f7py9qnYKcIVDn%40S%40uHnVev1imbC3RYXzw2B%40j4%3d&print=true


11 Tips to Cut Your Cholesterol Fast
Got high cholesterol? Learn what you can do to lower it quickly --
starting today.

WebMD Feature

By David Freeman

Reviewed By Laura J. Martin, MD

How's your cholesterol? If you think that the normal reading you got
back in 2004 (or earlier) means you're in the clear, think again:
Levels of the artery-clogging substance often rise with age, and
cardiologists say everyone 20 or older should be screened for high
cholesterol at least once every five years, with more frequent
screenings for anyone deemed to be at high risk for heart disease. If
it's been awhile since your last cholesterol screening, now's a good
time to ask your doctor if you're due for one.

The good news? If your fasting total cholesterol level exceeds the
desirable level of 200, or if your low-density lipoprotein ( LDL, or
"bad”) cholesterol is not at your goal, getting it down to a safer
level could be easier than you think. In fact, with simple lifestyle
modifications -- and, if necessary, medicine -- people often see
significant reductions in cholesterol within six weeks.

Here are 11 tips from WebMD health experts on how to cut high cholesterol fast:
1. Set a target.

You know you've got to get your cholesterol number down, but how low
do you need to go? That depends on several factors, including your
personal and family history of heart disease, as well as whether you
have cardiovascular risk factors, such as obesity, high blood
pressure, diabetes, and smoking.

If your risk is deemed high, "most doctors will treat for a target LDL
of less than 70," says James Beckerman, MD, a cardiologist in private
practice in Portland, Oregon. If your risk is moderate, a target LDL
of under 130 is generally OK, Beckerman says. If your risk is low,
less than 160 is a reasonable target. "The trend now is to treat
people earlier, especially if they have two or more risk factors," he
says.
2. Consider medication.

Lifestyle modifications make sense for anyone with elevated
cholesterol. But if your cardiovascular risk is high, you may also
need to take a cholesterol-lowering drug. Michael Richman, MD, medical
director of the Center for Cholesterol Management in Los Angeles,
calls drug therapy "the only thing that will work fast" to lower high
cholesterol. "Everyone should do the basics, like stopping smoking and
losing weight," Richman tells WebMD. "But these things lower the risk
only modestly. They're nothing to write home about."

Beckerman agrees. "Lifestyle modifications are important, but we
should also be emphasizing the benefits of medication when
appropriate," he says.

Several types of cholesterol-lowering medication are available,
including niacin, bile acid resins, and fibrates. But statins are the
treatment of choice for most individuals. "Statins can lower LDL
cholesterol by 20% to 50%" says Pamela Peeke, MD, assistant professor
of medicine at the University of Maryland School of Medicine in
Baltimore.
3. Get moving.

In addition to lowering LDL "bad" cholesterol, regular physical
activity can raise HDL "good" cholesterol by up to 10%. The benefits
come even with moderate exercise, such as brisk walking.

Robert Harrington, MD, professor of medicine at Duke University School
of Medicine in Durham, N.C., urges his patients to go for a 45-minute
walk after supper.

Peeke tells WebMD, "I ask people to get a pedometer and aim for 10,000
steps a day. If you work at a desk, get up and walk around for five
minutes every hour."

Whatever form your exercise takes, the key is to do it with
regularity. "Some experts recommend seven days a week, although I
think five days is more realistic," Richman says.
4. Avoid saturated fat.

Doctors used to think that the key to lowering high cholesterol was to
cut back on eggs and other cholesterol-rich foods. But now it's clear
that dietary cholesterol isn't the main culprit. "Eggs don't do all
that much [to raise cholesterol]," Beckerman says. "You don't want to
be throwing down six eggs a day, but recent data suggest that it's
really saturated fat" that causes increases in cholesterol. And if you
cooked your eggs in a slab of butter, don't overlook the fat in the
butter.

"One of the first things to do when you're trying to lower your
cholesterol level is to take saturated fat down a few notches," says
Elaine Magee, MPH, RD, the author of several nutrition books,
including the forthcoming Tell Me What to Eat If I Have Heart Disease.
"The second thing to do is to start eating more 'smart' fats," Magee
says. She recommends substituting canola oil or olive oil for
vegetable oil, butter, stick margarine, lard, or shortening while
cutting back on meat and eating more fish.
5. Eat more fiber.

Fruits and vegetables, including whole grains, are good sources not
only of heart-healthy antioxidants but also cholesterol-lowering
dietary fiber. Soluble fiber, in particular, can help lower
cholesterol. Beckerman says it "acts like a sponge to absorb
cholesterol" in the digestive tract. Good sources of soluble fiber
include dried beans, oats, and barley, as well as fiber products
containing psyllium.
6. Go fish.

Fish and fish oil are chockablock with cholesterol-lowering omega-3
fatty acids. "Fish oil supplements can have a profound effect on
cholesterol and triglycerides," Beckerman says. "There's a lot of
scientific evidence to support their use." Fish oil is considered to
be quite safe, but check with your doctor first if you are taking an
anti-clotting medication.

Magee recommends eating fish two or three times a week. "Salmon is
great, as it has lots of omega-3s," she says. But even canned tuna has
omega-3s, and it's more consumer-friendly. The American Heart
Association also recommends fish as the preferable source of omega-3s,
but fish oil capsule supplements can be considered after consultation
with your physician. Plant sources of omega-3s include soybeans,
canola, flaxseeds, walnuts, and their oils, but they don't provide the
same omega-3s as fish. The biggest heart benefits have been linked to
omega-3s found in fish.
7. Drink up.

Moderate consumption of alcohol can raise levels of HDL "good"
cholesterol by as much as 10%. Doctors say up to one drink a day makes
sense for women, up to two a day for men. But given the risks of
excessive drinking, the American Heart Association cautions against
increasing your alcohol intake or starting to drink if you don't
already.
8. Drink green.

Magee suggests green tea as a healthier alternative to sodas and
sugary beverages. Indeed, research in both animals and humans has
shown that green tea contains compounds that can help lower LDL
cholesterol. In a small study conducted in Brazil, people who took
capsules containing a green tea extract were able to reduce their
total cholesterol.
9. Eat nuts.

Extensive research has demonstrated that regular consumption of nuts
can bring modest reductions in cholesterol. Walnuts and almonds seem
particularly beneficial. But nuts are high in calories, so limit
yourself to a handful a day, experts say.
10. Switch spreads.

Recent years have seen the introduction of margarine-like spreads and
other foods fortified with cholesterol-lowering plant compounds known
as stanols.


11. Don't smoke.

Smoking lowers levels of HDL "good" cholesterol and is a major risk
factor for heart disease.











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