Lifestyle Tips That Lower Cholesterol

Quit Smoking And Drinking

Excessive alcohol is linked to high levels of cholesterol, heart failure, and stroke. While beer doesn't contain cholesterol, it is made of alcohol and carbohydrates, which are known to cause a rise in triglycerides. Plant sterols found in beer bind to good cholesterol and flush it out of the body. Hard liquors with added sugars or syrups will inevitably affect LDL cholesterol. Wine, in moderation, is said to be good for the heart, and one of its ingredients is resveratrol, which helps reduce inflammation and prevent blood clotting.

Individuals with high cholesterol and who smoke are at quite a high risk of experiencing a heart attack. Smoking creates an environment in the blood that causes a destructive breakdown of cholesterol, making it more toxic to the blood vessels and affecting the arteries. These reasons are why it is essential to quit smoking and drinking immediately to manage high cholesterol effectively.

Focus On Soluble Fiber

When making dietary changes to reduce cholesterol, patients are often advised to focus on soluble fiber. This type of fiber is found in whole grains, oats, beans, peas, lentils, and fruit. Soluble fiber is a nutrient source for probiotic bacteria in the gut, and it can help reduce low-density lipoprotein. A 2007 study followed thirty adults who took soluble fiber supplements each day for three months. The participants consumed three grams of soluble fiber per day. At the end of the study, the subjects had an eighteen percent reduction in low-density lipoprotein cholesterol.

Soluble fiber has also been shown to increase the cholesterol-lowering benefits of statins. For example, a study published in 2005 examined sixty-eight adult patients who were already taking ten milligrams of simvastatin. Over the three-month study period, the patients also took a daily psyllium (soluble fiber) supplement. The results demonstrated the addition of the soluble fiber supplement increased the effectiveness of the ten-milligram dose of simvastatin, producing cholesterol reductions that were the same as taking twenty milligrams of simvastatin without any additional fiber. Patients should check with their doctor about how much fiber they need each day, and they might wish to ask about the most suitable sources of soluble fiber for their health needs.