Best way to reduce cholesterol
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Summary
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These studies suggest that reducing cholesterol can be achieved through dietary changes such as low saturated fat diets, increasing fruits and vegetables, and incorporating fibers, plant sterols, soy protein, and nuts, while some studies suggest that herbal medicines and specific diets can also be effective.
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Best Ways to Reduce Cholesterol: Insights from Recent Research
Dietary Interventions for Cholesterol Reduction
Step 1 and Step 2 Diets
The American Heart Association's Step 1 and Step 2 diets are commonly recommended for lowering cholesterol. The Step 1 diet, which includes 30% of total calories from fat (10% each from saturated, monounsaturated, and polyunsaturated fats), has shown modest reductions in plasma total cholesterol levels by approximately 0.37 mmol/L in healthy young men. However, more intensive diets, such as the Step 2 diet, which further restricts saturated fat intake, have demonstrated more significant reductions in LDL cholesterol by 11% and HDL cholesterol by 7% in moderately hypercholesterolemic individuals.
Monounsaturated Fat-Enriched Diets
Enriching the Step 1 diet with monounsaturated fats (increasing fat intake to 38% of total calories, with 18% from monounsaturated fats) has been shown to further reduce plasma total cholesterol levels by 0.46 mmol/L, without altering the beneficial effects on plasma lipid concentrations.
Plant-Based and Mediterranean Diets
Plant-based diets, which emphasize the consumption of fruits, vegetables, whole grains, and healthy fats, have been effective in reducing cardiovascular disease (CVD) risk. The Mediterranean diet, in particular, is strongly recommended for its ability to lower CVD and total mortality. This diet minimizes saturated fats and refined carbohydrates while increasing the intake of omega-3 fatty acids, which have been shown to lower triglycerides and prevent coronary plaque progression.
Dietary Portfolio Approach
Combining various cholesterol-lowering foods into a single diet, known as the dietary portfolio approach, has shown significant promise. This approach includes viscous fibers, plant sterols, soy protein, and nuts, and has been found to reduce LDL cholesterol by approximately 30%, comparable to the effects of first-generation statin drugs .
Combination of Diet and Exercise
Low Saturated Fat Diets with Exercise
Combining low saturated fat diets with regular exercise has been shown to lower total cholesterol (TC), LDL cholesterol (LDL-C), and triglyceride (TG) levels by 7-18%, 7-15%, and 4-18%, respectively, while increasing HDL cholesterol (HDL-C) levels by 5-14%. This combination therapy is particularly effective for individuals with dyslipidemia and is recommended as a preliminary strategy before considering drug therapy.
Nutritional Supplements with Exercise
Incorporating nutritional supplements such as fish oil, oat bran, or plant sterols with exercise can further enhance cholesterol-lowering effects. This combination has been shown to decrease TC, LDL-C, and TG concentrations by 8-26%, 8-30%, and 12-39%, respectively, while increasing HDL-C levels by 2-8%.
Herbal and Alternative Therapies
Garlic
Garlic has been extensively studied for its lipid-lowering properties. Meta-analyses have shown that garlic can reduce total cholesterol levels by approximately 0.65 mmol/L, representing a 12% average decrease compared to placebo. This makes garlic a viable nonpharmacologic option for managing hypercholesterolemia.
Indonesian Herbs
Several Indonesian herbs, such as avocado leaf extract, soursop leaf extract, and red dragon fruit, have been identified as effective in lowering cholesterol levels. These herbal remedies offer an alternative to synthetic drugs and can be particularly beneficial for individuals seeking natural treatment options.
Conclusion
Reducing cholesterol effectively involves a multifaceted approach that includes dietary modifications, regular exercise, and potentially the use of herbal supplements. While traditional diets like the Step 1 and Step 2 diets offer modest benefits, more intensive dietary interventions, such as the dietary portfolio approach and the Mediterranean diet, provide significant reductions in cholesterol levels. Combining these dietary strategies with regular exercise further enhances their efficacy. Additionally, herbal remedies like garlic and Indonesian herbs present promising natural alternatives for cholesterol management.
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