Overcoming my Genetics for High Cholesterol
I am genetically predisposed to High Cholesterol... (Every side of my family has it from very young ages)
I eat healthy and exercise but my cholesterol numbers are still very high (300+) my doctor has recommended a Lipitor type medication, but I do not want to be "taking medication just to take medication". What things should I be eating to naturally lower my cholesterol so I can avoid the drugs?Answer
Hello dear Sir
Given your genetic predisposition to hypercholesterolemia, the risk of developing complications such as cardiovascular diseases is very high, thus, you need essential changes of lifestyle.Some of the lifestyle changes are as following:
1. Dietary changes- you should remain faithful to a diet containing lowering- cholesterol food, and you should do so all your life.
a. Chose healthier fats- Saturated fats commonly found in red meat and dairy products worsen your cholesterol levels. Do not consume saturated fats more than 6-7% of your daily calories. Try to consume monounsaturated fats instead, they are a healthier option. They are found in olive, peanuts and canola oil. Almonds and walnuts are also a source of healthy fats.
b. Eliminate trans fats- Do not consume trans fats( found in margarine, commercially backed cookies, cookies, snacks etc). Not only do they increase
LDL “bad “ cholesterol, but also decrease HDL “ good cholesterol”.
c. Limit your daily intake of cholesterol to less than 200mg.
d. Use whole-grain products- consume whole grain bread, whole grain pasta, whole grain flour, and brown rice.
e. Consume fiber-rich food- Try to consume fiber-rich food such as vegetables and fruits.
2. Continue exercising- Exercise, at least, 45min a day every day, unless medical problems ( cardiovascular disease or another serious health issue).
Your should consider: running in the morning, swimming laps, riding your bicycle to work, walking during lunch- breaks, taking the stairs instead of the elevator, making sit- ups while watching television etc.
Exercising improves your blood circulation, lowers LDL- cholesterol and increases HDL- cholesterol.
3. Quitting smoking- It is necessary you quit smoking, if a smoker. Quitting improves your HDL levels, improves your blood pressure and heart rate.
4. Loosing weight- losing weight, if overweight improves your cholesterol levels.
5. Take into consideration the use of some natural products which have shown to improve cholesterol levels: Artichoke, Barely, Garlic, Oat bran, Omega-3 fatty acid, Flaxseed, Sitostanol, Blond psyllium etc.
But, if after the lifestyle changes your cholesterol levels do not decrease, and your doctor insist that the use of cholesterol-lowering drugs is a must then you should necessarily take them.