Saturated fat and dietary cholesterol elevate the amount of low-density lipoprotein – LDL or “bad’ cholesterol – in your bloodstream. Saturated fat, trans fat, sugar and alcohol elevate the amount of triglycerides, a type of fat in your bloodstream.
The food you eat also affects your high-density lipoprotein, HDL or “good” cholesterol. Diet and lifestyle changes can help lower LDL cholesterol and triglycerides and raise HDL cholesterol.
Factors Affecting Cholesterol
The speed of change depends on a variety of factors. Advancing age and a family history of heart disease may slow your efforts. Medical conditions such as diabetes and high blood pressure make it more difficult to control your cholesterol levels. If you weigh too much, drink alcohol to excess, get too little exercise or smoke, you face a greater challenge. You can lower both triglycerides and LDL cholesterol through diet, but triglycerides prove more responsive, according to the American Heart Association.
Low-Fat, Low-Sugar Diet
Follow a strict low-fat, low-sugar diet to speed reduction of your LDL cholesterol and triglyceride levels. Daily recommendations for saturated fat, for instance, range from 16g to 22g. Stick to the lower recommendation of faster results. A diet to reduce LDL cholesterol and triglycerides would also limit dietary cholesterol to 200mg to 300mg daily, trans fat to 2g per day, sugar to 5 to 15 percent of your daily calories and alcohol consumption to no more than two drinks per day.
You can also achieve faster results if you exercise regularly. The American Heart Association says you can reduce triglycerides by 20 percent through diet and another 20 to 30 percent by exercising moderately at least 150 minutes a week. Physical activity also elevates your HDL cholesterol, the healthy cholesterol that pulls triglycerides and LDL cholesterol from your bloodstream and ships them off to your liver for disposal.
To reduce saturated fat and cholesterol in your diet, limit the amount of animal protein in your diet. To limit trans fat, avoid products that contain margarine and shortening. To limit sugar, drink less regular soda and avoid commercial baked goods.
Add whole grains, fruits, vegetables and fiber to your diet. A cholesterol-reducing menu might include the following: for breakfast, either a bowl of high-fiber cereal with non-fat milk and sliced bananas or a slice of whole wheat French toast topped with plain non-fat yogurt and strawberries; for lunch, either a turkey burger topped with lettuce, spinach, tomatoes and sprouts with a glass of non-fat milk and an apple for dessert or a salad of mixed greens and vegetables, topped with water-packed tuna and a mustard-yogurt dressing; and for dinner, ham with baked sweet potato and broccoli or a vegetable stir fry with slices of skinless chicken, served over brown rice.
Supplement to lower high cholesterol faster
The Manna Cholesterol Support product is made according an international approved formula to reduce the most stubborn cholesterol the natural way, as inherited cholesterol, without any side effects. Take this supplement with the above mentioned diet.