Why Should I Take Statins if I Can Lower My Cholesterol Naturally?

How to Lower Cholesterol Naturally

High cholesterol is a serious problem that often requires intervention from a doctor to help lower the numbers. When cholesterol levels are too high, the risk of heart attack and stroke rises dramatically when compared to those who have normal or low cholesterol levels. While statin drugs are commonly used for cholesterol, it does have risks that are often best avoided.

 

How to Lower Cholesterol Naturally

 

 

Higher Diabetes Risk Study:

A new study has found that taking statin medications for an extended period of time has some negative consequences. According to USA Today, the study has found that after several years of taking statin drugs, the risk of developing diabetes type two increases by 50 percent. 

These levels are particularly noticeable in older women, but the study confirmed that the risk of diabetes is increased with the continued use of statin medications to treat high cholesterol.

The problem is that those who already have high numbers also have a higher risk of heart attack. Fortunately, the drugs are not the only way to lower cholesterol numbers. Natural treatment solutions are available to help bring the numbers down until the drugs are no longer necessary.

 

Minimize Saturated Fats:

When trying to lower cholesterol levels naturally, it is important to minimize the saturated fats. A diet that is high in saturated fats, which are primarily found in animal products like meat, results in a higher rate of cholesterol in the body. Saturated fats increase the “bad” cholesterol levels, or the LDL, levels while having a negative impact on the HDL, or “good,” cholesterol levels.

Minimizing saturated fats does not mean giving up all meat and avoiding all animal products. Instead, it means keeping to appropriate serving sizes, eating more lean meats and having more vegetarian days by switching meat to beans or getting more creative in the kitchen.

When picking out an oil for improved health, opt for canola or olive oil instead of vegetable oil, margarine or butter. These oils are best for light sautéing and eating without cooking as a topper for salads. Avoiding fried foods is also a part of minimizing saturated fats.

 

Eat High Fiber Foods:

A diet that is high in soluble fiber, which is found in fruits, vegetables and whole grains, has a much lower rate to cholesterol. While the particular reasons for reducing cholesterol rates from fiber is not fully understood, it is known that the fiber binds to some of the cholesterol and fats in food so that it is not absorbed by the body and thus is flushed out of the body. As a result, the LDL levels are gradually reduced.

Foods that have a high rate of fiber include whole grain breads, whole grain pastas, old-fashioned oatmeal, whole wheat, fruits and vegetables.

The best amount of fiber for the body depends on factors like gender, but in most cases it is best to get at least 25 to 30 grams of fiber or more each day. Adding more fiber in the form of fruits and vegetables will add to the protection provided by the fiber.

 

Eat Fish:

Eating fish, or taking a fish oil supplement if it is not possible to eat fish directly, is a great way to help bring down the cholesterol levels in the body. Fish is full of omega-3 fatty acids, which help naturally reduce the LDL levels and increase the HDL levels of cholesterol in the blood.

While other sources of food have omega-3 fatty acids, fish is the best source because it is easier for the body to absorb. Plant-based omega-3 sources require more conversion by the body and thus do not have the same impact as fish. Fish will not require a great deal of conversion and is possible to absorb quickly and effectively. That helps reduce the cholesterol levels more efficiently.

Those who do not like fish or do not feel comfortable eating fish for any reason, can take a fish oil supplement as an alternative. The supplement will have the same impact without eating the fish.

 

Get More Exercise:

Exercise will naturally increase the rate of protective cholesterol, or the HDL cholesterol, so that it is possible to fight the negative form of the cholesterol. The goal of naturally reducing cholesterol is getting the LDL levels as low as possible while increasing the HDL levels as high as possible. Exercise will naturally increase the HDL levels so that it is possible to improve the overall health.

Beyond simply increasing the HDL levels in the blood, exercise also helps strengthen the heart and improve blood circulation.

 

Reduce Stress:

Stress results in a higher rate of cortisol in the blood. While the stress hormone is useful in a life-or-death situation that requires a fight-or-flight response, it is harmful to cholesterol levels and heart health if not controlled and kept as low as possible.

Taking measures to reduce stress, such as meditating or getting regular massages, will have a positive impact on cholesterol levels and overall heart health. A reduction of stress hormones and appropriate coping measures will keep the body and heart as healthy as possible.

Naturally reducing cholesterol is not a difficult task, but it does require lifestyle changes. The best way to deal with the problem is eating a healthy diet that is low in saturated fat, getting moderate exercise and taking measures to keep stress as low as possible. It is not necessary to take statin drugs if the root causes of high cholesterol are eliminated.

 

By-Line:
It’ a guest post by E. M. D. F. He’s a healthy eating expert and blogger. He blogs about the Enrico Forte’s Mediterranean diet system.
If you want him to talk about his discoveries on how to reduce cholesterol fast right here with you, become a Facebook fan.

 

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Gera

Gera is a techie & foodie passionate about how to succeed in social media. He focuses also on successful blogging tips and food connections. You can connect with him on Google +. Subscribe to his Free WPulsar Newsletter about WordPress Plugin & Theme Reviews, Blogging and Social Media.

claudia

I totally agree, I avoid taking Medicines and do everything suggested great well written read. Thanks

Belinda

I did not know that the risk of diabetes increases with taking these. Natural as much as possible!

seprian

Avoid instant way to lose weight because it is generally not good for health. I prefer the natural way includes regular exercise and healthy diet.

    Enrico

    Yes Sepriam,

    to me a safe way to lose weight is no more the 6-10 pounds lost a month.

    In this case peopel may learn how to eat healthy and do no feel deprived…most of the diets promise quick weight loss (which results in liquid loss and not at loss)…and people who lose weight fast tend to re-gain after 6-12 months.

Deeba Rajpal (

I agree a 100%. Lifestyle changes are the best medicine. Great read. Thanks for sharing Gera.

Rosa

A well-written post. I don’t like taking drugs. To prevent that try to have a healthy lifestyle in order to avoid getting ill…

Cheers,

Rosa

John Mak

Great guest post. It really matters how we eat. Good healthy nutrition produces better health levels than eating everything you find in front of you. The key is to be prepared of what you will eat the next day. Thanks for sharing!
John

Enrico

Hello rwilson,

it depends on the cholesterol levels.

In most cases simply eating less saturated fats foods (butter, red meats) and adding more unsaturated fat foods like olive oil or nuts may do the trick 😉

Walking at least 30 min. a day is good too.

Enrico

Yes Jane,

you can eat also foods rich in soluble fiber like oat or legumes.

Enrico

Thank you so much Dr. Herzog!

Enrico

Consider the body needs Cholesterol (it protects brain connections etc..)…it’s the LDL cholesterol that’s bad….it tends to create aterioschlerosis and subsequent heart diseases or stroke…

HDL is the good one ond helps in cleaning the arteries.

Enrico

Thank you guys for reading my article 😉

Please feel free to post here some questions so I can discuss with Gera the opportunity to write a follow-up piece.

Grazie
Ciao.

p.s. if you are interested i offer a free cholesterol lowering sample diet plan based on the real Mediterranean diet…it’s available for free here:
http://www.mediterraneanbook.com/subscribe-free-mediterranean-menu/

Shane

These tips are just so helpful since High cholesterol level and Diabetes run in the family so I need to be extra careful with the food I eat. Do you still have any tips to prevent these serious illnesses other than these? Thanks for sharing this tips with us.

Enrico

Consider also that the total cholesterol and HDL cholesterol levels ratio is strictly dependent from carbs and not from fat…this means that eating “whole” carbs (rice, pasta, bread) is much better than eating refined ones…they have a lot of fitonutrients, fibers and also a lower glicemic index…meaning we can eat them without counting calories!!!

Jessie Martinez

Thanks for the clear explanation about cholesterol. So that’s why my grandfather always eat fish and he rarely eat peanuts. I thought fruits and veggies are the only food that can help you. And as what other say, if you have cholesterol, it means you also have a greater chance to have a heart disease.

Isla Jones

I’m always so worried about my cholesterol levels and I really don’t want to have to take medication all my life – I’ll try to implement some of your suggestions and hopefully that will help.

Suzanne

I am a diabetic and always follow the advice of my nurse, and quite accuracy nutritionalfood.
But my cholesterol is still high, although I swallow pills.

Kiko Rex

Actually, cholesterol does a lot of good for the body (as it’s the very substance that makes up our cell’s membranes, for example!) and it has been incorrectly demonized and over-simplified in calling out “good” and “bad” cholesterols.

Not saying go out and eat only saturated fat, but it has a place in our diet as do many other things. Eating lean meat and lowering fat AND carn intake for a time, as seen in ketogenic diets, is a surefire way to burn-off (as energy) the excess triglycerides gained from saturated fat intake.

Shalu Sharma

I do exercise specially walking and some brisk jogging. On top of that I use fish oil which I think is a good thing to do. I hope I don’t have to use those medication to lower cholesterol ever.

ghie

Finally I found a post who said the same thing like what I always recommend to other people. Please include some natural ways you may find in this article too – articles.mercola.com/sites/articles/archive/2010/07/20/the-truth-about-statin-drugs-revealed.aspx

Chris

I am 40 years old, and have high cholesterol. I have tried many strategies to lower it, but nothing seems to make a difference. For example, I ride 100-150 kms per week, and a lean 83 kilos (I’m 188 cms) and eat well (very strict high fibre diet). My HDl is low .8 mmol.

I have tried taking Naicin and Vit D to raise, it but no effect. Don’t want to take drugs because of side effects. Any suggestions?

Gary

The Mayo clinic also have Muscle and joint aches,Nausea, Diarrhea and Constipation as less serious side affects and liver damage and muscle problems as possible serious side effects. I think personally I would rather try the lifestyle changes.

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