11 Tips to Lower Cholesterol
Learn which foods and supplements to stock up on to lower your cholesterol and how exercise can boost good levels. Plus, are you on the road to a heart attack? Take our quiz to find out...
About two-thirds of women who have a heart attack don't fully recover, according to the National Institutes of Health (NIH). That's why prevention of heart disease is crucial.
High cholesterol is one of the biggest risk factors for heart disease. Yet half of adults don’t take the proper steps to lower cholesterol.
If you’re at high risk for heart disease, prescription statins like Lipitor or Crestor are effective and commonly prescribed.
High cholesterol is one of the biggest risk factors for heart disease. Yet half of adults don’t take the proper steps to lower cholesterol.
If you’re at high risk for heart disease, prescription statins like Lipitor or Crestor are effective and commonly prescribed.
But for women with a low risk, diet and lifestyle changes are enough to lower cholesterol levels. This is especially true if you have no other cardiovascular disease risk factors, like high blood pressure or diabetes, says Rita Redberg, M.D., a cardiologist at the University of California, San Francisco.
How to get started? First, if you smoke, quit, Dr. Redberg says.
Then try the following smart strategies to lower your cholesterol.
1. Supplement Smartly
Many doctors say natural supplements help lower cholesterol and improve overall heart health.
So why don’t more physicians prescribe them?
“Most doctors take few courses in alternative medicine, so they just aren’t aware of many of these supplements and their health benefits,” says Thom Lobe, M.D., who has written more than 200 books.
How to get started? First, if you smoke, quit, Dr. Redberg says.
Then try the following smart strategies to lower your cholesterol.
1. Supplement Smartly
Many doctors say natural supplements help lower cholesterol and improve overall heart health.
So why don’t more physicians prescribe them?
“Most doctors take few courses in alternative medicine, so they just aren’t aware of many of these supplements and their health benefits,” says Thom Lobe, M.D., who has written more than 200 books.
Here are three supplements that show promise in lowering high cholesterol. (Always check with your doctor before taking any supplements, because some can interact with other medications or health conditions, including pregnancy.)
Artichoke leaf extract: Researchers at the University of Redding, in England, found that artichoke leaf extract reduced “bad” cholesterol, or low-density lipoproteins (LDL).
Participants were given 1,280 milligrams (mg) of the extract each day for 12 weeks and lowered their cholesterol by an average of 18%.
Red yeast rice: A UCLA study showed that 2.4 grams a day of red yeast rice helped lower harmful LDL cholesterol by 29% and triglycerides (fats in the blood) by 37%. Meanwhile, it increased “good” cholesterol, or high-density lipoproteins (HDL), by 20%.
That finding was backed by a 2009 study published in the Annals of Internal Medicine.
Artichoke leaf extract: Researchers at the University of Redding, in England, found that artichoke leaf extract reduced “bad” cholesterol, or low-density lipoproteins (LDL).
Participants were given 1,280 milligrams (mg) of the extract each day for 12 weeks and lowered their cholesterol by an average of 18%.
Red yeast rice: A UCLA study showed that 2.4 grams a day of red yeast rice helped lower harmful LDL cholesterol by 29% and triglycerides (fats in the blood) by 37%. Meanwhile, it increased “good” cholesterol, or high-density lipoproteins (HDL), by 20%.
That finding was backed by a 2009 study published in the Annals of Internal Medicine.
The Food and Drug Administration (FDA), however, has warned that red yeast rice may be harmful.
If you're interested in red yeast rice to lower your cholesterol, talk to your doctor.
Green tea: Green tea effectively lowers LDL cholesterol and triglyceride levels, according to a 2008 study. It also increases HDL cholesterol.
Try drinking 2 to 3 cups of green tea each day or taking 100 to 750 mg each day of green tea extract.
2. Eat Heart-Healthy
If you have high cholesterol, changing your diet can help get your numbers into a safer range.
If you're interested in red yeast rice to lower your cholesterol, talk to your doctor.
Green tea: Green tea effectively lowers LDL cholesterol and triglyceride levels, according to a 2008 study. It also increases HDL cholesterol.
Try drinking 2 to 3 cups of green tea each day or taking 100 to 750 mg each day of green tea extract.
2. Eat Heart-Healthy
If you have high cholesterol, changing your diet can help get your numbers into a safer range.
Make sure your healthy eating plan includes plenty of foods that lower cholesterol. “I advise patients to cut out refined sugar, white breads and starches, and to consume fewer animal proteins,” Dr. Lobe says.
Consider a meal plan like the low-fat DASHdiet (Dietary Approaches to Stop Hypertension) from the NIH.
It features lots of fruits, vegetables, whole grains, lean meats, fish, poultry and low-fat dairy. These foods are low in calories, saturated fat and cholesterol.
Going meatless may help, too. The important 1999 Oxford Vegetarian Study found that vegetarians tend to have lower LDL cholesterol levels.
3. Fill Up On Fiber
Fiber binds with cholesterol in the intestinal tract and moves it out of your body.
Consider a meal plan like the low-fat DASHdiet (Dietary Approaches to Stop Hypertension) from the NIH.
It features lots of fruits, vegetables, whole grains, lean meats, fish, poultry and low-fat dairy. These foods are low in calories, saturated fat and cholesterol.
Going meatless may help, too. The important 1999 Oxford Vegetarian Study found that vegetarians tend to have lower LDL cholesterol levels.
3. Fill Up On Fiber
Fiber binds with cholesterol in the intestinal tract and moves it out of your body.
When your diet lacks fiber, up to 94% of the cholesterol is reabsorbed and recycled in your body, according to the American Heart Association (AHA).
That's why it's smart to eat plenty of soluble fiber. This type of fiber is found in oats, barley, prunes and beans, among other foods.
Or you can take fiber supplements like Metamucil.
“Try to get 25 to 30 grams of fiber each day,” says Joan Briller, M.D., director of the Heart Disease in Women program at the University of Chicago. “Women can achieve this by eating 6 to 11 servings of fruits and vegetables each day.” (One-half cup generally equals one serving.)
That's why it's smart to eat plenty of soluble fiber. This type of fiber is found in oats, barley, prunes and beans, among other foods.
Or you can take fiber supplements like Metamucil.
“Try to get 25 to 30 grams of fiber each day,” says Joan Briller, M.D., director of the Heart Disease in Women program at the University of Chicago. “Women can achieve this by eating 6 to 11 servings of fruits and vegetables each day.” (One-half cup generally equals one serving.)
4. Raise a Glass to Red Wine
A daily glass of red wine can boost levels of HDL and reduce LDL.
This effect is thanks to saponins, beneficial compounds in red grapes, according to a 2003 study at the University of California, Davis.
Careful, though: Too much alcohol can wipe out the benefits and increase the risk of health problems. Women who overdo it on alcohol can up their chances of breast cancer, for example. Doctors at Yale-New Haven Hospital in Connecticut recommend no more than one 4-ounce glass of wine per day for women.
And if you don't drink alcohol, you don't have to start. You can eat other foods that are high in saponins; good choices include red grape juice, soy beans and olive oil.
A daily glass of red wine can boost levels of HDL and reduce LDL.
This effect is thanks to saponins, beneficial compounds in red grapes, according to a 2003 study at the University of California, Davis.
Careful, though: Too much alcohol can wipe out the benefits and increase the risk of health problems. Women who overdo it on alcohol can up their chances of breast cancer, for example. Doctors at Yale-New Haven Hospital in Connecticut recommend no more than one 4-ounce glass of wine per day for women.
And if you don't drink alcohol, you don't have to start. You can eat other foods that are high in saponins; good choices include red grape juice, soy beans and olive oil.
5. Keep Out Cholesterol with Plant Sterols
Plant sterols, also called phytosterols, are found in corn oil, soybean oil and other foods that lower cholesterol.
Plant sterols can block cholesterol absorption and lower overall levels by up to 10% and LDL by up to 14%, according to the Cleveland Clinic.
Consuming at least 1.3 grams of plant sterols a day, along with a diet low in saturated fat and cholesterol, reduces the risk of heart disease, says the FDA.
Plant sterols occur only in small amounts in fruits, vegetables, nuts and whole grains. So you might need to take a multivitamin or eat fortified foods, including orange juice, breads and margarine, to meet the daily requirements.
Plant sterols, also called phytosterols, are found in corn oil, soybean oil and other foods that lower cholesterol.
Plant sterols can block cholesterol absorption and lower overall levels by up to 10% and LDL by up to 14%, according to the Cleveland Clinic.
Consuming at least 1.3 grams of plant sterols a day, along with a diet low in saturated fat and cholesterol, reduces the risk of heart disease, says the FDA.
Plant sterols occur only in small amounts in fruits, vegetables, nuts and whole grains. So you might need to take a multivitamin or eat fortified foods, including orange juice, breads and margarine, to meet the daily requirements.
6. Feast On Fish
Fatty fish like salmon and trout contain omega-3 fatty acids. Omega-3s decrease levels of harmful triglycerides and LDL while raising beneficial HDL levels.
Eat at least two 3.5-ounce servings of fish each week, advises the AHA.
7. Go Nutty
Eat a couple handfuls of nuts a day. About 2 ounces significantly lowers LDL and triglyceride levels.
Nuts are high in calories, though, so make room for them in your daily calorie totals.
8. Focus On Fats
Saturated fat raises harmful cholesterol levels. Minimize these fats – which are found in full-fat dairy, red meats and some oils like palm – and instead choose fats that help lead to a healthy heart, like olive and canola oil. Avoid all trans fats, which may increase harmful LDL levels and lower helpful HDL.
Fatty fish like salmon and trout contain omega-3 fatty acids. Omega-3s decrease levels of harmful triglycerides and LDL while raising beneficial HDL levels.
Eat at least two 3.5-ounce servings of fish each week, advises the AHA.
7. Go Nutty
Eat a couple handfuls of nuts a day. About 2 ounces significantly lowers LDL and triglyceride levels.
Nuts are high in calories, though, so make room for them in your daily calorie totals.
8. Focus On Fats
Saturated fat raises harmful cholesterol levels. Minimize these fats – which are found in full-fat dairy, red meats and some oils like palm – and instead choose fats that help lead to a healthy heart, like olive and canola oil. Avoid all trans fats, which may increase harmful LDL levels and lower helpful HDL.
9. Whittle Your Middle
Carrying just a little extra tummy weight raises your cardiovascular-disease risk. This is especially true if you have other warning signs like hypertension or high blood sugar.
An otherwise healthy woman with high cholesterol can often lower her cholesterol score by losing just 5 to 10 pounds, says Dr. Redberg.
10. Get a Move On
People who get 30 minutes of moderate exercise several days a week can lower their triglycerides levels and boost their HDL.
“Find the best time of day to exercise and make a regular commitment to walking, going to the gym or even working out with DVDs at home,” Dr. Briller says. “If you’re too busy to do 30 minutes of exercise at one time, try doing three 10-minute intervals.”
11. Stress Less to Lower Cholesterol
High stress can raise your cholesterol levels.
In 2007, researchers at Oregon State University found that study participants who had good coping skills also had higher levels of good, HDL cholesterol. Those with poor stress-coping skills had worse LDL and triglyceride levels.
Good coping skills can include meditation, deep breathing, laughing, exercise, good nutrition and the ability to resolve conflicts.
Carrying just a little extra tummy weight raises your cardiovascular-disease risk. This is especially true if you have other warning signs like hypertension or high blood sugar.
An otherwise healthy woman with high cholesterol can often lower her cholesterol score by losing just 5 to 10 pounds, says Dr. Redberg.
10. Get a Move On
People who get 30 minutes of moderate exercise several days a week can lower their triglycerides levels and boost their HDL.
“Find the best time of day to exercise and make a regular commitment to walking, going to the gym or even working out with DVDs at home,” Dr. Briller says. “If you’re too busy to do 30 minutes of exercise at one time, try doing three 10-minute intervals.”
11. Stress Less to Lower Cholesterol
High stress can raise your cholesterol levels.
In 2007, researchers at Oregon State University found that study participants who had good coping skills also had higher levels of good, HDL cholesterol. Those with poor stress-coping skills had worse LDL and triglyceride levels.
Good coping skills can include meditation, deep breathing, laughing, exercise, good nutrition and the ability to resolve conflicts.
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