{"id":13482,"date":"2010-07-21T09:28:17","date_gmt":"2010-07-21T13:28:17","guid":{"rendered":"http:\/\/dominicanewsonline.com\/?p=13482"},"modified":"2010-07-21T09:28:17","modified_gmt":"2010-07-21T13:28:17","slug":"health-talk-cutting-your-cholesterol-fast","status":"publish","type":"post","link":"https:\/\/dominicanewsonline.com\/news\/homepage\/columns\/health-talk-cutting-your-cholesterol-fast\/","title":{"rendered":"HEALTH TALK: Cutting your cholesterol fast"},"content":{"rendered":"<p><a href=\"\/wp-content\/uploads\/2010\/07\/docEmanuel2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-13484\" title=\"docEmanuel\" src=\"\/wp-content\/uploads\/2010\/07\/docEmanuel2.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/dominicanewsonline.com\/news\/wp-content\/uploads\/2010\/07\/docEmanuel2.jpg 300w, https:\/\/dominicanewsonline.com\/news\/wp-content\/uploads\/2010\/07\/docEmanuel2-150x113.jpg 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>I\u2019m guessing, no hoping, that by now you know that high levels of cholesterol, and fats (triglycerides) in your blood can lead to clogged arteries, resulting in heart attacks, strokes, other circulation problems and yes, even erectile dysfunction .<\/p>\n<p>So, how\u2019s your cholesterol? What used to be o.k. in 2004 (or earlier) is no longer so. Don\u2019t feel too comfortable if your level is now what it was back then. It just might be too high. And levels often rise with age. So now cardiologists say everyone 20 or older should be screened for high cholesterol every five years or more frequently if you\u2019re found to be at high risk for heart disease.<\/p>\n<p>The good news is that if your total cholesterol level exceeds the desirable level of 200 ( not 220 or 239, as reported by our local labs), or if you \u201cLDL\u201d or \u201cbad\u201d cholesterol is above 100, you can get it down to a safer level, maybe more easily than you think. With simple lifestyle changes \u2013 and, if necessary, drug therapy \u2013 you can see healthy reductions in six weeks.<\/p>\n<p>Here are some tips experts recommend on how to cut high cholesterol fast.<\/p>\n<p><strong>1. <\/strong><strong>SET A TARGET<\/strong><\/p>\n<p>How much you need to get your number down depends on your own or family history of heart disease, as well as whether you have cardiovascular risk factors such as obesity, high blood pressure, diabetes, and smoking.<\/p>\n<p>High risk means most doctors will treat for a target LDL of less than 70; moderate risk target is generally about 130; low risk means a target of 160 is reasonable. If you have two or more risk factors, the trend is to treat you earlier.<\/p>\n<p><strong>2. <\/strong><strong>CONSIDER MEDICATION<\/strong><\/p>\n<p>Anyone with high cholesterol must make lifestyle changes. But a high cardiovascular risk means you may also need to take a cholesterol-lowering drug. \u00a0Drug therapy is the only thing that will work fast. You should do the basics of course, like stopping smoking and losing weight. But these things lower the risk (for complications) only modestly.<\/p>\n<p>Several types of cholesterol-lowering medication are available, including niacin, bile acid resins, and fibrates. But statins (Lipitor, Zocor, etc.) are the treatment of choice for most people. They can lower LDL cholesterol by 20% to 50%.<\/p>\n<p><strong>3. <\/strong><strong>GET MOVING<\/strong><\/p>\n<p>Regular physical activity lowers bad cholesterol AND can raise \u201cHDL\u201d or \u201cgood \u201ccholesterol by up to 10%. Moderate exercise, such as brisk walking will do it. You might want to do a 45-minute walk after supper if you can.<\/p>\n<p>Whatever form your exercise takes, the key is to do it regularly. Every day may be best, but five days is more realistic.<\/p>\n<p><strong>4. <\/strong><strong>AVOID SATURATED FAT<\/strong><\/p>\n<p>It used to be thought that the key to lowering high cholesterol was to cut back on eggs and other cholesterol-rich foods. Now we know that dietary cholesterol isn\u2019t the main culprit. Eggs don\u2019t really raise cholesterol that much, although you don\u2019t want to throw down six a day. It\u2019s really the saturated fat that causes cholesterol increase, such as if you cooked your eggs in a slab of butter.<\/p>\n<p>You need to cut back on saturated fats and start eating more \u2018smart fats.\u2019 Use canola or olive oil, rather than vegetable oil, butter, stick margarine, lard, or shortening. Reduce meat and increase fish.<\/p>\n<p><strong>5. <\/strong><strong>EAT MORE FIBER<\/strong><\/p>\n<p>Fruits and vegetables including whole grains are not only rich in heart-healthy antioxidants, but also of dietary fiber, which lowers cholesterol. This is especially true for soluble fiber, which acts like a sponge to absorb cholesterol in the digestive tract. You can get soluble fiber in beans, oats, and barley.<\/p>\n<p><strong>6. <\/strong><strong>GO FISH<\/strong><\/p>\n<p>Fish and fish oil have omega -3 fatty acids, which lower cholesterol and triglycerides. Check with doctor if you want to use fish oil, if you\u2019re taking a blood thinner.<\/p>\n<p>Recommendation: eat fish two or three times a week. Salmon and tuna are good sources of omega-3 fatty acids. Plant sources include soybeans, flaxseeds, walnuts, and their oils. Fish omega-3\u2019s are not the same as plant omega-3\u2019s. Fish ones have more heart benefit.<strong><\/strong><\/p>\n<p><strong>7. <\/strong><strong>DRINK UP (SURPRISE!)<\/strong><\/p>\n<p>Moderate alcohol consumption can raise \u201cgood\u201d cholesterol by as much as 10%. This means one drink a day for women and up to two a day for men. Drinking has risks though, so I\u2019m putting a caution against increasing your intake or starting if you don\u2019t already drink.<strong><\/strong><\/p>\n<p><strong>8. <\/strong><strong>DRINK GREEN<\/strong><\/p>\n<p>Green tea is healthier than sodas and sugary stuff. Green tea has been shown to lower LDL cholesterol.<strong><\/strong><\/p>\n<p><strong>9. <\/strong><strong>EAT NUTS<\/strong><\/p>\n<p>Extensive research shows that regular consumption of nuts can bring modest reductions in cholesterol, especially walnuts and almonds. However, nuts are high in calories, so a handful a day is enough.<\/p>\n<p><strong>10. <\/strong><strong>SWITCH SPREADS<\/strong><\/p>\n<p>In recent times there has been the introduction of margarine-like spreads and other foods fortified with cholesterol-reducing plant compounds called stanols.<\/p>\n<p><strong>11. <\/strong><strong>DON\u2019T SMOKE<\/strong><\/p>\n<p>Smoking lowers \u201cgood\u201d cholesterol and is a major risk factor for heart disease.<\/p>\n<p>Hello Debbie Douglas<\/p>\n<p>Acupuncture is a good pain-relief method, but it can do nothing to address the cause and progress of OA. The problem is that it is not practical to do acupuncture every day or every week for pain.<\/p>\n<p>See you next week.<\/p>\n","protected":false},"excerpt":{"rendered":"I\u2019m guessing, no hoping, that by now you know that high levels of cholesterol, and fats (triglycerides) in your blood can lead to clogged arteries, resulting in heart attacks, strokes, other circulation problems and yes, even erectile dysfunction . So,&#8230;","protected":false},"author":15,"featured_media":13484,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_cbd_carousel_blocks":"[]","footnotes":""},"categories":[30,49],"tags":[],"class_list":["post-13482","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-columns","category-health-talk"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HEALTH TALK: Cutting your cholesterol fast - Dominica News Online<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dominicanewsonline.com\/news\/homepage\/columns\/health-talk-cutting-your-cholesterol-fast\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HEALTH TALK: Cutting your cholesterol fast - Dominica News Online\" \/>\n<meta property=\"og:description\" content=\"I\u2019m guessing, no hoping, that by now you know that high levels of cholesterol, and fats (triglycerides) in your blood can lead to clogged arteries, resulting in heart attacks, strokes, other circulation problems and yes, even erectile dysfunction . 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