High Cholesterol
- Reduce risk with fibre
Add whole grains, pulses, fruits, and vegetables to your meals to reduce heart disease risk
- Add soya protein to your diet
30 grams (about 1 ounce) a day of powdered soya protein added to food or drinks can help lower cholesterol
- Check out natural vegetable fats (plant sterols and stanols)
Take 1.6 grams a day as a supplement or in specially fortified margarines to help reduce cholesterol
- Get some supplemental garlic
600 to 900 mg a day of a standardised garlic extract may help lower cholesterol and prevent hardening of the arteries
- Raise “good” cholesterol with exercise
Start a regular exercise programme to help raise HDL ("good") cholesterol
- Cut the bad fats
Foods that contain saturated fat, hydrogenated fat, and cholesterol (such as animal products, fried foods, and baked snacks) can raise cholesterol.
Cut the bad fats
Foods that contain saturated fat, hydrogenated fat, and cholesterol (such as animal products, fried foods, and baked snacks) can raise cholesterol
Pick a plant-based diet
Emphasise vegetarian meals whenever possible to reap the rewards of avoiding animal fats and increasing fibre and other cholesterol-stabilising nutrients
- Get and stay trim
Aim for a healthy body weight to avoid problems with blood lipids and other heart disease risk factors
- Get moving
Use a regular programme of aerobic exercise to maintain optimal blood lipid levels and lower heart disease risk
- Avoid the habit
Maintain healthy HDL (“good”) cholesterol levels and low heart disease risk by avoiding cigarette smoke
- Protect with anti-oxidants
Use at least 100 mg per day vitamin C and/or up to 400 IU vitamin E to protect LDL cholesterol from damage that can increase heart disease risk
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.