A prominent physician has shared strategies for reducing cholesterol levels without relying on statins, following a patient’s concerns about the drug’s side effects. The patient inquired about alternative methods to lower cholesterol due to their unfavorable experience with statins.
According to the NHS, factors contributing to high cholesterol include a diet high in fatty foods, lack of physical activity, excess weight, smoking, and alcohol consumption, along with potential genetic predisposition. The NHS advises that cholesterol can be managed by adopting a healthy diet and increasing exercise.
While some individuals may require medications like statins, excessive cholesterol can lead to cardiovascular issues without displaying noticeable symptoms, necessitating a blood test for diagnosis. Dr. Frank Hu, an expert in nutrition and epidemiology, highlighted the importance of lifestyle changes, emphasizing how exercise can help release HDL cholesterol to remove plaque from blood vessels.
Dr. Roberto Lobelo, a cardiac specialist, endorsed the American Heart Association’s recommendation of at least 150 minutes of moderate exercise per week to promote heart health. Incorporating activities like walking, swimming, weightlifting, or dancing can be beneficial, ensuring that exercise intensity is sufficient by monitoring elevated heart rates during workouts.
Nutrition also plays a critical role in managing cholesterol levels, with experts advocating for the “portfolio diet.” This dietary approach includes soy-based foods, plant-derived proteins, fiber-rich options, nuts, seeds, avocado, and plant-based oils like rapeseed and olive oil. Research by nutrition expert Andrea Glenn at New York University demonstrated that the portfolio diet significantly reduced LDL cholesterol levels in individuals not requiring medication.
The efficacy of the portfolio diet in reducing heart disease risk was further validated through a long-term study tracking American adults. By combining various foods and nutrients, this diet can lower cholesterol levels through different mechanisms, such as inhibiting cholesterol absorption and promoting heart-healthy fatty acids.
Simple dietary adjustments, such as incorporating plant-based proteins and unsaturated fats, can positively impact cholesterol levels. Regular exercise and a balanced lifestyle are key components in managing cholesterol effectively. To enhance heart health, reducing intake of saturated fats and engaging in physical activity are recommended. Experimenting with different exercise routines to find enjoyable activities can help maintain long-term fitness goals.
For further guidance on lowering cholesterol levels, additional information can be found via the provided link.