1.

How to lower cholesterol: THIS surprising diet could be the key

HIGH cholesterol affects thousands of people in the UK and can increase the risk of heart attack and
stroke. However, eating the right diet can reduce cholesterol.

By OLIVIA LERCHE

PUBLISHED: 08:30, Tue, Aug 1, 2017 | UPDATED: 08:41, Tue, Aug 1, 2017

37

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Lower cholesterol: The Nordic diet could lower cholesterolGETTY

Lower cholesterol: The Nordic diet could lower cholesterol

Experts have revealed adopting a Nordic diet could play a major part in lowering cholesterol levels
and can reduce the risk of heart disease - including heart attacks.

Researchers at Lund University in Sweden found participants in a study who ate a Nordic diet for up
to 24 weeks, had lower levels of harmful LDL cholesterol and higher levels of good HDL cholesterol.

Experts found the amount of harmful fat particles in the blood also decreased.

The 'healthy Nordic diet' used in the study contains local produce such as berries, root vegetables,
legumes, and cabbage.

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Nuts, game, poultry and fish are also included, as well as whole grains, rapeseed oil and low-fat dairy
products.

The rest of the group ate butter instead of rapeseed oil, fewer berries and vegetables, and had no
rules on red meat or white bread intake.

The Mediterrranean diet - which is rich in fish, olive oil and vegetables, has previously been
considered to help people reduce the risk of dementia.

The study, published in the Journal of Internal Medicine, said: Healthy Nordic diet improved lipid
profile and had a beneficial effect on low-grade inflammation.

The main factors associated with raised cholesterol levels are inherited genes, age and lifestyle
especially your diet, alcohol intake and physical activity levels.

Lower cholesterol: The Nordic diet could be as effective as the Mediterranean dietGETTY

Lower cholesterol: The Nordic diet could be as effective as the Mediterranean diet

Foods that give you high cholesterol

Wed, February 15, 2017

Cholesterol high foods: Eating too much saturated fat increases cholesterol levels, so here are the
foods to avoid to improve your cholesterol levels.

PLAY SLIDESHOW

Foods that give you high cholesterol GETTY

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Foods that give you high cholesterol

Foods that give you high cholesterol

Limit the amount of saturated fats to improve your cholesterol

Butter
Ghee

Hard margarines

Lard

Goose fat

A Nordic diet could lower cholesterol

Six in every ten people in the UK are currently living with raised or abnormal cholesterol levels,
putting them at an increased risk of a range of cardiovascular diseases.

Cholesterol is waxy substance produced mainly in the liver, although most body cells can make it
when necessary.

It is vital for health as it is used to make hormones, vitamin D, bile acids and cell membranes but
there are two main types of cholesterol - good HDL cholesterol and bad LDL cholesterol.

Good HDL-cholesterol removes LDL-cholesterol from the circulation and transports it back to the
liver for processing.

Lower cholesterol: Six in ten people in the UK have high cholesterolGETTY

Lower cholesterol: Six in ten people in the UK have high cholesterol

Why Cholesterol is Bad For You

Play Video

But bad cholesterol has been linked with an increased risk of cardiovascular disease such as heart
attack and stroke.

Experts have previously found garlic has cholesterol-lowering properties.

Doctors will usually advice people reduce cholesterol with statins, losing weight, reducing the
amount of salt in the diet and stopping drinking and smoking.

The amount of cholesterol - both HDL and LDL cholesterol - can be measured with a blood test,
which is usually recommend by a GP.

In future, a cholesterol-lowering vaccine could provide an effective alternative to statin drugs.

Statins are prescribed to thousands of people in the UK to protect them from heart attacks, however
there has been controversy surrounding the medication in recent years.

http://www.express.co.uk/life-style/health/832392/lower-cholesterol-nordic-diet-nuts-fish-chicken

6 Ways to Increase Your 'Good'

Cholesterol Levels
Not all cholesterol is bad. Experts share how to get more of the good
stuff.

By K. Aleisha Fetters, Contributor | July 21, 2017, at 10:12 a.m.

MORE

Cardiovascular exercise can help keep your weight down and ensure your good
cholesterol stays ahead of the bad. (GETTY IMAGES)

Cholesterol gets a bad rap. But the truth is, you need it to live, let alone lead a long,
healthy life. Without this waxy, fat-like substance, you couldnt make sex hormones such
as estrogen and testosterone, adrenal hormones that help regulate blood pressure
and metabolism, or essential nutrients such as vitamin D.

Floating through your bloodstream, two different fat- and protein-containing carriers,
called lipoproteins, carry cholesterol to and from your cells. At healthy levels ideally
less than 100 milligrams per deciliter low-density lipoprotein, or LDL, delivers the
cholesterol you need into your tissues for cell stability and healthy function.
Meanwhile, high-density lipoprotein, or HDL, scavenges the excess cholesterol and
carries it to your liver, which breaks down the cholesterol and removes it from the
body, says Dr. Nauman Mushtaq, medical director of cardiology at Northwestern
Medicine Central DuPage Hospital in Illinois. Hence the name "good cholesterol."

However, when HDL levels are low typically defined as less than 40 mg/DL LDL can
build up in the blood vessels, earning it the reputation of bad cholesterol. This buildup
can cause plaque to form in the arteries, increasing your risk of heart attack or stroke.

[See: 10 Ways to Lower Your Risk of Stroke.]

Thankfully, research has shed new light on several lifestyle changes you can make to
ensure your good cholesterol stays ahead of the bad. Here, experts share their top six
methods for raising HDL levels and keeping your heart happy:
1. Be a cardio bunny. Cardiovascular exercise can help keep your weight down and
HDL levels up. For instance, in one study published in the Journal of Sports Sciences, by
walking or running 50 to 60 minutes per day, five days per week for 12 weeks,
overweight men significantly decreased their body fat, insulin resistance, blood
pressure and bad cholesterol levels while upping their good cholesterol. Meanwhile,
an analysis in the Archives of Internal Medicine found that moderate-intensity aerobic
exercise (e.g., walking, cycling or continuous swimming for at least 15 minutes)
consistently increases HDL levels.

Increase your HDL levels: Perform at least 20 to 30 minutes of moderate-intensity

aerobic exercise daily, Mushtaq says. Examples include brisk walking or light
jogging, swimmingor cycling. On a scale of 1 to 10, you should feel like youre working at
about 4 to 6.

2. Quit smoking. Smoking can do a number on more than your lungs, actually reducing
the bodys concentration of HDL cholesterol. Fortunately, its never too late to quit: One
review published in Biomarker Research concluded that HDL levels can rise by as much
as 30 percent within three weeks of quitting.

Increase your HDL levels: Giving up cigarettes isnt easy, but it can be done. According
to Mushtaq, quitting cold turkey is the most effective method. Research in the Annals of
Internal Medicine found that people who quit abruptly were more likely to be smoke-
free at four weeks than those who gradually cut back (49 percent versus 39.2 percent).
Try nicotine patches and gum to help tamp down cravings.

[See: 6 Reasons You're Procrastinating on Your Health Goals and How to Stop.]

3. Go nuts. Eating a small serving of almonds (about eight kernels) daily is enough to
raise HDL levels by as much as 16 percent after 12 weeks, according to research
published in the Journal of Nutrition. Researchers believe the nutrients in almonds help
limit the amount of LDL cholesterol that the body absorbs from foods while increasing
the amount expelled by the body.

Increase your HDL levels: Pair a small handful of almonds with a piece of fruit for a
snack, add slivered almonds and berries to yogurt or use sliced almonds as a topping for
green beans or grain salad, recommends registered dietitian nutritionist Libby Mills,
spokeswoman for the Academy of Nutrition & Dietetics.

4. Stick to moderate amounts of alcohol. Higher alcohol consumption can drastically

increase your risk of heart disease (not to mention other conditions), but drinking
moderate amounts of alcohol has been shown to raise HDL. A study in PLoS One
suggests that low-to-moderate alcohol consumption defined as one drink per day for
women and two for men may help increase the transfer of proteins involved in moving
HDL through the bloodstream.
Increase your HDL levels: If you dont drink, theres no need to start. However, if you
do drink, keep yourself in check by limiting yourself to one drink per day if youre
female and two drinks per day if you're male. One drink equals 12 ounces of regular
beer, 5 ounces of wine or 1.5 ounces of distilled spirits.

5. Limit processed foods. The average American diet is rife with processed foods,
which contain high amounts of trans and saturated fats. When consumed in excess,
trans and saturated fats have a negative effect on cholesterol levels, according to
Mills. Trans fatsin particular have been shown to lower HDL levels.

Increase your HDL levels: Check food labels for hydrogenated and partially
hydrogenated ingredients, which contain trans fats, Mills says. Cut back on prepared
desserts, packaged snacks, fried foods and powdered creamers.

[See: What to Eat, Drink and Do to Relieve Constipation.]

6. Get your fiber. Fiber does more than regulate bowel movements. According to a
report published by the National Heart, Lung, and Blood Institute, once ingested, soluble
fiber (which, unlike insoluble fiber, absorbs water during digestion) helps to block the
absorption of cholesterol in the bloodstream. Unfortunately, the average American gets
only about half the daily recommended intake of 25 to 30 grams.

Increase your HDL levels: According to Mills, some of the best cholesterol-lowering
sources of fiber include beans, lentils, apples, blueberries, flax seeds and oatmeal.
However, adding too much fiber too quickly can cause gastric distress
(think: constipationor diarrhea). Mills recommends increasing your fiber intake slowly
and drinking plenty of water to help keep your gut happy.

http://health.usnews.com/wellness/food/articles/2017-07-21/6-ways-to-increase-your-good-
cholesterol-levels

High cholesterol levels could

increase YOUR risk of these five
health conditions
CHOLESTEROL is a fatty substance known as a lipid and is vital for the normal
functioning of the body. However, high cholesterol can be damaging to health - and
cause a range of conditions.
 By OLIVIA LERCHE

PUBLISHED: 15:37, Wed, Aug 2, 2017 | UPDATED: 15:41, Wed, Aug 2, 2017

14 2

Why Cholesterol is Bad For You

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There are two types of cholesterol - HDL cholesterol which is referred to as good cholesterol
where high levels are better, and LDL cholesterol, which can lead to a disease of the arteries.

HDL cholesterol carries lipiproteins away from the cells and back to the liver where its broken
down or passed out of the body as a waste product.

LDL cholesterol carries the proteins to the cells that need it but if theres too much it can build up
in the walls of the artery.

The amount of cholesterol - both HDL and LDL cholesterol - can be measured with a blood test,
which is usually recommend by a GP.

GETTY

Cholesterol: High levels can cause heart attack

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Lower cholesterol: THIS surprising diet could reduce levels



Weight gain: Piling on this little could trigger heart failure

Both the brain and heart require cholesterol to function normally.

High levels of LDL cholesterol can increase the risk of certain conditions.

It can cause the arteries to narrow - a condition called atherosclerosis.

This condition is potentially serious because arteries can get clogged with fatty substances,
referred to as plaques.

Atherosclerosis doesnt have any symptoms to start with but plaques cause the arteries to
harden and narrow, restricting the blood flow and oxygen supply to vital organs.

This can also and increasing the risk of blood clots that could potentially block the flow of blood
to the heart or brain.

GETTY

Cholesterol: High cholesterol can trigger a TIA

Foods that give you high cholesterol

Wed, February 15, 2017

Cholesterol high foods: Eating too much saturated fat increases cholesterol levels, so here are
the foods to avoid to improve your cholesterol levels.

PLAY SLIDESHOW

GETTY

1 of 15

Foods that give you high cholesterol

High levels of cholesterol increases heart attack risk

High cholesterol can also cause heart attacks.

A heart attack occurs when the supply of blood to the heart is block, usually by a blood clot.

Symptoms of a heart attack can include chest pain, shortness of breath and feeling lightheaded.

Heart attacks are medical emergencies are are usually caused by coronary heart disease,
caused when major blood vessels to the organ get clogged up by deposits of cholesterol.

High cholesterol can also increase the risk of stroke which occur when blood supply to the brain
is cut off.

GETTY
Cholesterol: A stroke is a medical emergency

There are two main types of stroke - ischaemic stroke where the blood supply is stopped by a
blood clot and haemorrhagic, where weakened blood vessel supply the brain bursts.

High cholesterol can also increase the risk of transient ischaemic attacks - also known as mini
strokes - which are caused by temporary disruption in the blood supply to the brain.

It can cause similar symptoms to a stroke but it doesnt last as long.

Peripheral arterial disease - PAD - is a condition which can also be caused by high cholesterol.

It can be symptomless - but can trigger a painful ache in the legs which can disappear after
resting.

It is caused when the arteries restrict blood supply to the leg muscles and is also known as
peripheral vascular disease.

Symptoms of PAD can include hair loss, erectile dysfunction, brittle toenails and weakness or
numbness in the legs.
This comes after it was revealed a Nordic diet could reduce high cholesterol.
http://www.express.co.uk/life-style/health/836058/high-cholesterol-lower-levels-heart-attack-
stroke-risk

Stroke risk: Eating a handful of

THIS every day can reduce
cholesterol
STROKES happen to more than 100,000 people every year in the UK, and up to 30 per
cent of sufferers die within a month. However, adding almonds to your diet could prevent
one, as well as reducing your risk of heart attack and coronary heart disease, by
lowering your cholesterol.

By LAUREN CLARK

PUBLISHED: 16:02, Wed, Aug 2, 2017 | UPDATED: 16:25, Wed, Aug 2, 2017

53

GETTY

Almonds: A handful a day can lower cholesterol

According to the British Heart Foundation, cholesterol - a fatty substance - is essential for your
body to work.
 However, if your levels get too high it can lead to fatty deposits building up in your arteries which
can raise your risk of heart attack, stroke and coronary heart disease.

But research has found adding a single food into your diet can single-handedly lower your
cholesterol.

Findings published in the Journal of Nutritional Science reveals that eating almonds leads to
significant reductions in total cholesterol, bad LDL cholesterol - which contributes to fatty build-
ups in the arteries - and triglycerides, which is linked to fatty build-ups in artery walls.
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Diabetes symptoms: Snacking on THIS can help

GETTY
Almonds: They can lower risk of stroke, heart attack and coronary heart disease

Almonds are amazing for heart health. A handful a day - or 30g - reduces
cholesterol by five to ten per cent, even if you dont change your diet in any
other ways.
Lucy Jones, dietician

The research also discovered almonds have no major impact on good HDL cholesterol levels,
which are thought to protect against heart attack and stroke, according to the American Heart
Association.

Lucy Jones, a dietician, said: Almonds are amazing for heart health for this reason.

A handful a day - or 30g - reduces cholesterol by five to ten per cent, even if you dont change
your diet in any other ways.

Even better, the effects are linear, so if you eat more than a handful of almonds a day youll get
more benefits.

9 Superfoods that can save your life

Mon, December 5, 2016

Superfoods to help you live longer - Analysis suggests even a small daily serving of nuts can
cut the risk of coronary heart disease by 30 per cent, cancer by 15 per cent and premature
death by 22 per cent. Here are the best superfoods to eat for a healthy life.

PLAY SLIDESHOW

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Almonds: It's thought their high unsaturated fat, protein and fibre content provides the benefits

Indeed, throughout the studies involving 837 participants almond consumption ranged from 20 to
113g per day.

It is thought the cholesterol-lowering benefits are due to high levels of mono- and
polyunsaturated fat, low levels of saturated fat, and rich amounts of plant protein and dietary
fibre.

The research adds to previous evidence supporting the consumption of almonds as a way to
maintain healthy lipid levels and reduce risk of heart disease.
Dr Kathy Musa-Veloso, lead author of the systematic review and meta-analysis, said: These
results strengthen decades of research about how the regular consumption of almonds can
favourably impact blood lipid levels and have a positive effect on heart health.

Study suggests nuts can help you live LONGER

Play Video

GETTY

Almonds: They are part of the heart-healthy Mediterranean diet

The consumption of almonds as part of a healthy diet should be encouraged in order to improve
blood lipid levels and reduce the risk of heart disease.

Almonds are a component of the Mediterranean diet.

A study published in the New England Journal of Medicine found that people following a
Mediterranean diet had a 30 per cent lower risk of heart disease and stroke.

The way of eating is popular in countries bordering the Mediterranean Sea, including Italy,
France, Greece and Spain.

It involves consuming plenty of vegetables, fruits, nuts, beans, cereal grains, olive oil and fish,
according to NHS.

http://www.express.co.uk/life-style/health/836168/stroke-symptoms-almonds-heart-attack-
disease-cholesterol-diet

7 Simple Ways To Reduce Your

Cholesterol

 Quora ,
CONTRIBUTOR

Opinions expressed by Forbes Contributors are their own.

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Photo: PRAKASH SINGH/AFP/Getty Images

What is the best way to reduce bad cholesterol? originally appeared

on Quora: the place to gain and share knowledge, empowering people to
learn from others and better understand the world.
Answer by Cher Pastore, Registered Dietician, Author, Owner of
CherNutrition, on Quora:
I recommend two diets to reduce cholesterol: a plant based diet or a
Mediterranean diet.
Whichever plan you select, the principles of a cholesterol lowering
diet include:
Reduce fat, saturated fat, and trans fat in particular. Big sources of
saturated fat in the American diet are red meat, processed meats
like bacon or sausage, and cheese. Sources of trans fat are found in
fried foods and baked goods. Limit or omit these foods from your
daily intake.
Increase your daily intake of Fiber. Aim to get between 2535
grams of fiber per day. Good sources of fiber include whole grains,
beans and legumes, fruits and vegetables. If you dont currently get
enough fiber in your diet, it is important to increase your intake
gradually to allow time for your body to adjust to the increase.
Include sources of omega 3 in your diet. Good sources of omega 3
fatty acids include wild salmon and other fish, flax seeds and other
seeds, walnuts and other nuts.
Include soy in your diet. Try soybeans or tofu to aid with lowering
your LDL (bad cholesterol).
Avoid processed food.
Lose 10% of your body weight if you are overweight or obese.
Do 30 - 60 minutes of physical activity most days of the week.
Forbes

7 Ways to Lower Cholesterol

Amanda MacMillan
Apr 17, 2017
TIME Health
For more, visit TIME Health.

Most Americans know that cholesterol in the body is one of the

biggest contributors to heart disease and stroke. But according to
new research from the American Heart Association, many still
 arent sure what they should be doing about their high cholesterol
levels.
In the nationwide survey of more than 800 people, all of whom had
a history of cardiovascular disease or at least one major risk factor
for it, 47% said they had not had their cholesterol checked in the
last year. And while close to 90% of people said they understood the
importance of managing their cholesterol, almost half did not feel
confident about their ability to do so.
There was a major disconnect between perceptions about
cholesterol and the significance of its health impact, says Dr. Mary
Ann Bauman, a member of the American Heart Association's
cholesterol advisory group. Bauman says that knowing just the
basics about cholesterol can save lives and prevent health
complications. Heres what she and other experts want Americans
to do to protect themselves.
Get tested
The American Heart Association recommends that all adults have
their cholesterol tested every four to six years starting at age 20. If
you have abnormal levels, or if you have other risk factors for heart
disease and stroke, your doctor will likely recommend more
frequent monitoring.
Bauman says its no longer enough to only know your total
cholesterol; its also important to know your breakdown of the two
types of cholesterol, LDL (the bad type responsible for plaque
buildup in the arteries) and HDL (the good type that helps clean
out that plaque). You can remember that by thinking you want
your LDL to be as low as possible and your HDL as high as possible:
L for low and H for high, she says.
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High cholesterol doesnt cause symptoms early on, making it easy to

ignore or go unchecked. Its not actually bothering people, so they
dont feel a sense of urgency about it, says Bauman. But they
should, because over time it increases their plaque and makes them
more prone to heart attack and stroke.
Home testing kits are available for cholesterol levels, but none are
recommended by the American Heart Association. Its best to be
tested in your doctors office, says Bauman, to ensure an accurate
reading and get personalized advice for what to do with your
results.
Know what your numbers meanfor you
High cholesterol can mean something different for every person.
While the accepted threshold for desirable total cholesterol is 200
mg/dL, doctors are moving away from a one-size-fits-all approach
to diagnosis and treatment.
For somebody who has already had a heart attack or stroke, or has
high blood pressure or is diabetic, we as physicians may want their
cholesterol much lower than somebody who has no other risk
factors, says Dr. Susan Smyth, medical director of the Gill Heart
Institute at the University of Kentucky.
MORE: Depression Can Double Risk for Stroke
Sometimes even a reading in the "normal" range can be
problematic, she says. A recent study in the Journal of the
American Heart Association found that most major heart attacks
occur in people with normal LDL cholesterol.
Bauman encourages people to plug their total and HDL cholesterol
numbersalong with their blood pressure and a few other pieces of
informationinto the American Heart Association's and American
College of Cardiology's 10-year cardiovascular risk calculator.
According to 2013 guidelines, doctors should use this calculation
(and not cholesterol numbers alone) to determine whether patients
should be prescribed cholesterol-lowering medication or lifestyle
modifications.
Eat more heart-healthy foods
Whether you want to lower your cholesterol or just keep it in a
healthy range, eating well can help. Research has shown that eating
less red meat and processed foodsand more fruits, vegetables,
whole grains and legumescan have a positive impact on
cholesterol levels, as well as other risk factors for heart disease and
stroke.
Avoid trans fats as much as possible, since they raise LDL levels
while lowering HDL, and eat plenty of unsaturated fats, like olive
oil. A recent review highlighted the power of avocados to positively
affect cholesterol profiles, and Bauman also recommends eating
fatty fish, like salmon or tuna, at least twice a week.
MORE: 100 Super Healthy and Filling Foods
Paying attention to a healthy diet doesnt mean you have to deprive
yourself of the things you love that arent healthy, says Bauman. It
just means you have to do the right thing most of the time, and
occasionally have those things as treats instead of on a regular
basis.
Exercise more
Being physically active can help control weight gain and keep the
heart and blood vessels healthy, all of which can help cholesterol
levels stay where they should. For overall cardiovascular health,
experts recommend at least 30 minutes of moderate-intensity
aerobic activity at least five days a week.
MORE: 7 Surprising Benefits of Exercise
That may not be enough to lower cholesterol levels that are already
elevated, though. To do that, says Bauman, aim for 40 minutes of
moderate- to vigorous-intensity aerobic exerciselike brisk
 walking, dancing, swimming or cyclingthree to four times a week.
(This level of activity can bring down high blood pressure, too.)
Avoid smoking, stress and too little sleep
Tobacco smoke, both first- and second-hand, lowers HDL
cholesterol and raises the risk for atherosclerosisthe buildup of
fatty plaque in the arteries that can lead to heart attack, heart
failure and stroke. But the damage doesnt have to be permanent.
One year after quitting, a persons risk of coronary heart disease
is reduced by 50%, and five years after quitting, their risk of stroke
is similar to a nonsmokers.
Getting enough sleep and managing stress are also crucial for
cardiovascular health.
Dont balk at prescription meds
Depending on your cholesterol levels and risk assessment score,
your doctor may recommend a medication. Moderate-
intensity statins are designed to lower LDL by 30% to 50%, for
example, while high-intensity statins should lower it by 50% or
more.
Smyth says a lot of her patients worry about side effects or argue
that because their cholesterol is normal, they shouldnt have to take
a drug. But other risk factorssome that you inherit and some due
to lifestyleare going to affect what is a safe number for you, she
says.
While statin side effects like muscle weakness and aches can occur,
they can often be prevented or treated. Smyth adds that new
cholesterol-lowering medications are also available for people who
cant tolerate statins. Doctors are still learning which people are
best suited for these new drugs, she says, but its exciting to have
options now that were not available a year ago.
Start now
Dont wait until your doctor tells you that you have elevated
cholesterol, or until you suffer a stroke or heart attack, to take these
steps, says Bauman. We need young people to start paying
attention now, she says. "We are seeing risk factors popping up in
younger and younger children.
Thats why everyone should know their cholesterol numbers
starting at age 20, she adds, and why behaviors like diet, exercise
and smoking matter long before middle age. People think they
dont need to worry if theyre young and have no family history,
says Bauman. But you can overcome your good genes if you make
the wrong decisions, and the consequences can happen sooner than
you think.
http://time.com/4743162/how-to-lower-cholesterol/