Lowering Bad Cholesterol Research Note
By Reader's Digest Editors
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Not all cholesterol is bad. Your body manufactures and uses cholesterol to make cell membranes and hormones. But too much of the wrong kind is a bad thing. High levels of LDL cholesterol pack fatty, foamy gunk into in artery walls, boosting risk for heart attacks and strokes. Keeping levels healthy—below 130 mg/dL for most people, under 100 if you have heart disease risks—starts with a healthy diet. In one study, a diet containing nuts, whole grains, lots of produce, soy and a fiber supplement reduced LDLs by 30% in just a few months. Diet helps two ways: Cutting out saturated fat takes away the building blocks for LDLs; adding fiber helps remove LDLs already in your body.
Fast Facts:- Quit tobacco. Smoking can raise LDLs by as much as 70% and also damages them through a process called oxidation that leads to atherosclerosis.
- Oatmeal, beans and barley contain soluble fiber. Two servings a day can reduce LDLs by an impressive 17%.
- Aim for nine servings of fruit and vegetables a day. That amount reduced LDLs by up to 7% in one study.
- Losing about 6% of your body weight (12 pounds if you now weigh 200) can lower LDLs by 12%. The bonus: An 18% boost in good HDLs.
- Using 2 ½ tablespoons of margarine or drinking 2 8-ounce glasses of juice fortified with sterols and stanols could cut your LDLs by 7 to 11%.
Slideshow: Lowering Cholesterol: 15 Tips To Avoid Heart Disease
webmd.com — “Worried about high cholesterol? These 15 simple tips can help you lower cholesterol levels and avoid heart disease.” View full resource at webmd.com
11 Tips to Cut Your Cholesterol Fast
webmd.com — “WebMD provides tips for things you can do now to help lower your bad cholesterol levels. From diet to medications, find the first steps here.” View full resource at webmd.com
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