Cardiologist: Two Foods Lower Cholesterol Like Statins

Experts from the British Heart Foundation have shared their number one and number two dietary recommendations. hat could rival statins by slashing cholesterol numbers.

Referred to as the covert "silent killer," Known as the elusive "silent killer," Called the quiet "silent killer," Nicknamed the sneaky "silent killer," Described as the unnoticeable "silent killer," Labeled the subtle "silent killer," Regarded as the hidden "silent killer," Often called the discreet "silent killer," Sometimes referred to as the silent "killer," Considered the under-the-radar "silent killer," high cholesterol frequently goes unnoticed due to lack of symptoms, usually only revealed through a blood test.

But don't fret, making changes to your eating habits and adjusting your way of living can make a significant difference, reports Cork Beo.

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The battle against cholesterol includes a wide range of foods and supplements that help reduce harmful levels, essential for maintaining heart health.

In conclusion, high levels of blood cholesterol can increase the risk of heart disease and circulatory problems.

What makes cholesterol harmful to your health?

Two major figures in the cholesterol story are LDL (low-density lipoprotein), known as the "bad" cholesterol, and HDL (high-density lipoprotein), celebrated as the "good" cholesterol champion. Each type holds an important role in the body, yet excessive levels of LDL act negatively by blocking blood vessels and increasing the chance of heart issues, whereas HDL works to protect us by removing excess cholesterol.

When LDL—"the bad actor" of cholesterol—starts acting improperly, it gathers sticky fat deposits in arteries known as plaques. As these harmful substances accumulate, they can become rigid and constrict important pathways, hindering the normal movement of blood through our body.

Reduced circulation to essential organs, particularly the heart and brain, increases the risk of experiencing a heart attack, stroke, or peripheral arterial disease. Should a fragment of plaque break loose, it may move through the circulatory system, possibly causing a blood clot that blocks an artery, which might lead to a heart attack or stroke.

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Elevated cholesterol levels may lead to additional health issues like high blood pressure and diabetes, which in turn raise the likelihood of heart-related conditions. Some foods have naturally occurring substances that help reduce cholesterol in a way comparable to statin medications.

These healthy foods contain significant amounts of soluble fiber, plant sterols and stanols, as well as omega-3 fats.

Statin medications function by blocking an enzyme called HMG-CoA reductase found in the liver, which plays a key role in producing cholesterol. As a result, this reduces levels of "bad" cholesterol (LDL) within the bloodstream and can help make arterial plaques more stable.

Certain foods, such as oatmeal and phytosterols, assist the liver in removing additional cholesterol from the bloodstream to create bile.

Your physician will help determine the most suitable statin medication for you, taking into account your health background and lipid levels. Various kinds of statins that your healthcare provider may suggest include:

Statin medications are highly effective at lowering cholesterol and must be taken according to a doctor's instructions. In addition to medicine, following a nutritious diet, engaging in consistent physical activity, and maintaining an appropriate body weight are crucial for controlling cholesterol levels.

It is essential to speak with your physician prior to implementing major adjustments to your eating habits or exploring unconventional therapies.

Although specific foods can assist the body in decreasing cholesterol, it's crucial to recognize that one particular food or diet adjustment cannot equal the potency of statin drugs in minimizing cholesterol. Nonetheless, several foods might aid in reducing cholesterol levels via lifestyle modifications and could form an integral component of a comprehensive approach to maintaining cardiovascular well-being.

Oats may provide advantages comparable to those of statins

Oats contain a type of soluble fiber called beta-glucan, which is essential for helping reduce cholesterol. Upon consumption, beta-glucan becomes a gel-like material in the digestive tract, efficiently binding to bile acids that carry cholesterol and stopping them from reaching the blood circulation.

Consequently, the liver must extract additional cholesterol from the bloodstream to create bile, which lowers LDL cholesterol levels. Statin medications have a similar effect.

By blocking the production of cholesterol in the liver, statins prompt the liver to utilize more cholesterol present in the bloodstream for producing bile. This mechanism contributes to reducing LDL cholesterol levels in the blood.

Studies suggest that adding beta-glucans to a well-rounded diet may result in a small drop in cholesterol levels. A detailed analysis of 58 controlled studies, featured in the British Journal of Nutrition, found that adults around midlife who took 3.5 grams of beta-glucan from oats each day for between three and twelve weeks experienced a 4.2% decline in "harmful" cholesterol when contrasted with those who did not consume it.

The U.S. Food and Drug Administration (FDA) suggests consuming 3 grams of oat beta-glucan per day to assist in reducing LDL cholesterol. As stated by the BFH, "a 40-gram portion of rolled oats provides 2 grams of beta-glucan, whereas a 250-milliliter cup of oat milk offers 1 gram of beta-glucans. Nonetheless, there is currently no scientific evidence connecting oat consumption with a reduced likelihood of heart attacks or strokes."

Oats provide an outstanding amount of dietary fiber, helping decrease cholesterol levels and supporting cardiovascular well-being as well as general health. Various types of oats such as rolled oats, steel-cut oats, and oat bran contain high amounts of beta-glucan, which makes them a great option for lowering cholesterol.

Adding oats to your meals is easy. Start your morning with a comforting serving of oatmeal, mix them into your preferred baked treats, or include them to boost the health benefits of soups and main dishes.

Plant sterols and stanols help reduce cholesterol levels.

Certain spreads, dairy products, and yogurt varieties are gaining attention for their ability to lower cholesterol levels due to the addition of plant-based sterols and stanols, commonly referred to as phytosterols. Research has demonstrated that these compounds effectively combat high cholesterol.

A detailed analysis of 124 research papers published in the British Journal of Nutrition in 2014 found that consuming as much as 3.3 grams of plant sterols each day may reduce 'bad' low-density lipoprotein (LDL) cholesterol levels by between 6% and 12% over roughly four weeks.

These plant-derived compounds resemble cholesterol in shape, allowing them to compete with it for uptake in the digestive system, thereby lowering the amount of cholesterol that enters the blood. Phytosterols can be found not only in enriched products but also occur naturally in small quantities within fruits, vegetables, vegetable oils, nuts, and whole grains.

Nevertheless, the amount naturally obtained from these whole foods typically does not exceed 600mg daily, which is much less than the strong 2g found in enriched dairy products. The British Dietetic Association has commented, stating: "In combination with a balanced diet, consuming foods that supply approximately 2g of plant stanol andsterol each day can help lower blood cholesterol levels."

The British Heart Foundation (BHF) notes, "Although plant sterols and stanols can help decrease your cholesterol, there is currently no evidence from clinical studies indicating they reduce the chances of experiencing a heart attack or stroke. On the other hand, statins have proven effective in lowering both cholesterol levels and the likelihood of having a heart attack or stroke."

Although these plant-derived ingredients can lower cholesterol effectively similar to statins, they should not replace doctor-prescribed medications. They serve as an excellent complement to a health regimen that already incorporates statins, helping to reduce stubborn cholesterol levels even more.

Both statins and their plant-derived counterparts are considered secure choices, yet statins prove more effective in reducing LDL cholesterol and lowering the risk of heart disease.

To understand cholesterol better, specialists frequently recommend eating foods rich in plant sterols or stanols, as obtaining sufficient amounts through natural sources can be challenging. Considering making significant changes to your diet or incorporating more plant-based elements into your strategy for managing cholesterol?

It's advisable to consult a doctor or nutritionist beforehand, especially if you're dealing with additional health conditions or taking medication for another issue.

In addition to what's on your plate, interested in learning more about other options that can help lower high cholesterol?

Statin medications are among the most efficient methods for decreasing blood cholesterol. Although modifying habits can assist in lowering cholesterol, this approach might not be sufficient for all individuals.

For instance, individuals suffering from disorders such as familial hypercholesterolemia (FH) might continue to experience elevated cholesterol levels even after these modifications.

Often, you will have to adopt lifestyle modifications along with using a statin. These adjustments can be made slowly, allowing you to develop better health routines.

Lifestyle adjustments involve: consuming fewer alcoholic beverages, increasing physical activity, controlling body weight, and refraining from smoking or utilizing tobacco items.

Participating in consistent exercise, including fast walking, swimming, or biking, for a minimum of 150 minutes each week can increase HDL cholesterol and decrease LDL cholesterol. Certain supplements, such as red yeast rice extract or niacin, might assist in reducing cholesterol levels; nevertheless, it's important to speak with a healthcare professional prior to beginning any new supplement regimen.