Before diving into different ways to lower bad cholesterol, taking measures to prevent the accumulation of bad cholesterol in the body is a very crucial option to do. There is good and bad cholesterol to identify. How these two types of cholesterol different from one another will tell us the best possible treatment to balance their levels in our system.
HLD (High-Density Lipoprotein) is good cholesterol which helps in removing excess cholesterol from the body. More is better when it comes to HDL, recommended levels of HDL is 60 milligrams per deciliter (mg/dL) of blood or higher.
LDL (Low-Density Lipoprotein) is known as bad cholesterol because the high level of LDL leads to blockage of arteries and other health issues. High level of LDL may lead to different heart diseases, 100-129 mg/dl is a normal range and 130-159 mg/dl is a borderline, anything more that is unhealthy for the body.
Your 3 ways to lower bad cholesterol:
1. GOOD DIET
Having a good diet by limiting harmful fat and some of the saturated fats will help essentially. Increasing fish in your diet is a good suggestion to take. If you are vegetarian or vegan, you most likely need a substantial boost of omega 3 in your diet. This can be done through supplementation through non-animal product seeds and oils such as flaxseed oil.
Flaxseed oil – contains ALA (alpha-linoleic acid) rather than DHA + EPA. ALA requires higher levels of intake and is less readily absorbed by the body compared with DHA + EPA. This is still a good source of omega 3 for vegetarians and vegans and, although the dosage requirements may be higher, the source is plant, rather than animal based. Since higher doses are recommended, a liquid flaxseed oil supplement is optimal, requiring between at least one to three tablespoons per day.
2. OMEGA 3 FATTY ACIDS
If it’s hard to obtain that kind of diet, supplements that have got Omega 3 Fatty acids are recommended. This fatty acid will help lower the bad cholesterol known as LDL by increasing the HDL.
The best omega 3 supplements
Finding the best omega 3 supplement is a simple process. Always read the label to make sure your supplement contains both the essential long-chain fatty acids known as DHA and EPA. Since the goal of omega 3 supplementation is to boost your body with anti-inflammatory fatty acids, it’s important to make sure your supplement is packed with antioxidants to optimise your omega 3 levels.
There are various forms that you can get at the pharmacy. There is Krill Oil, and then regular fish oil. then regular fish oil. Usually, you have to take 12 fish oil capsules to get the desired effects depending on what you are using it for.
Fish liver oil – fish liver oils are a readily available source of omega 3 supplementations. The average 1000mg capsule of fish oil will contain around 300mg of DHA + EPA. Possible disadvantages are the size of the capsules and the ‘fishy’ smell. Thankfully, you can get odourless fish oil capsules so you don’t walk around with fish breath!
Krill oil– krill oil is an excellent omega 3 supplements, packed with antioxidants and a good dose of DHA + EPA. The advantages of krill oil are the small size of the capsules and an odourless taste, hence no ‘fishy’ aftertaste! The DHA + EPA content is similar to fish liver oils, but comes in a smaller capsule for easier swallowing.
Another good thing that helps lower the absorption of bad cholesterol is Beta-glucans. This comes in many different plant forms which you can get from your diet. But there are supplements that you can take if you find it hard to get it in your diet.
Beta-glucans, when taken by mouth may help lower blood cholesterol by preventing the absorption of cholesterol from food in the stomach and intestines. On the other hand, it may stimulate the immune system when delivered by injection.
If you have any questions. Please leave a comment below or come in and speak to us!
(Remember to always read the label and use only as directed and if symptoms persist see your healthcare professional.)
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