Introduction:
Managing cholesterol levels is crucial for maintaining heart health and preventing cardiovascular diseases. High-density lipoprotein (HDL) and low-density lipoprotein (LDL) play significant roles in cholesterol management. HDL, often termed “good cholesterol,” helps protect against heart disease, while LDL, known as “bad cholesterol,” can lead to plaque buildup in arteries, increasing the risk of heart attacks and strokes. This guide explores effective methods to increase HDL and reduce LDL through lifestyle changes, dietary adjustments, and medications. It also addresses the impact of weight loss and dietary changes on LDL levels and the importance of cholesterol management in both adults and children.
1. How to increase HDL and reduce LDL?
HDL helps to increase weight control, exercising regularly, and quitting smoking if it’s less than the prescribed limit. These same steps help reduce LDL. In addition, consumption of garlic (medium size) or one cup of 800 to 900 mg of dried garlic can reduce LDL cholesterol by 7 to 9 percent. Consumption of fish and consumption of fresh vegetables and fruits are effective in reducing LDL. The meat of the lamb and the fat of the goat should be removed from the meat. Patients often ask questions about milk, the answer is that there is no harm in using milk or milk products that have less than 2% lubrication. Reducing fat apart from this, calcium and protein in milk are very useful for the health of the body and bones.
2. How much does dietary change and weight loss affect LDL?
The following changes in diet are estimated to reduce LDL as follows:
by implementing all these measures, LDL can be reduced by 20 to 30 percent, which is very useful for heart and maintain the heart health.
3. Can cholesterol be reduced with medications as well?
If cholesterol does not come to the prescribed limit due to the above precautions, then cholesterol-lowering drugs have to be used. There are several types and groups of cholesterol-lowering medications:
- Stator (Statins)
- Fibris (Fibrates)
- Nicotinic acid or niacin
- Ezetimibe
- Bile Acid Resins
By the way, all types are used, but the most commonly used are Statins and Ezetimibe. Because they are also effective and their side effects are also very low. By using them, total cholesterol can be reduced by 20 to 60 percent. The LDL can be reduced by 15 to 30 percent and the HDL can be increased by 5 to 15 percent. Similarly, triglycerides can be reduced by 10 to 35 percent. In general, these medicines are quite safe, but a very small number of people can have a minor effect on the liver and can cause muscle pain and cramps. Therefore, in order to test these effects, the blood test should be about the liver process.
According to new observations, the use of statins is recommended for a long time, especially in people with heart problems a heart disease has occurred. That is because these medicines reduce cholesterol and continue to have positive effects on the heart and arteries of the heart. Under these effects, the amount of cholesterol on the arteries gradually decreases and the innermost layer of the arteries, called endothelium, improves its function.
4. Can cholesterol also increase in children?
Yes! Children whose parents or grandparents have cholesterol abuse or have heart diseases, especially before the age of 55, then the amount of cholesterol in these children must be checked in the blood. Similarly, children who are prone to obesity. They should have cholesterol checks. Today’s observation is that obesity is increasing in children. The main reason for this is the lack of sports, burger and cola food, spending more time in front of tv and computer. By reducing the use of saturated fat in these children and encouraging playing games and help them become healthy young.
5. How much does dietary change and weight loss affect LDL?
| Change | Assessment of decrease in LDL | |
| Saturated fat | Reducing saturated fat by 7% of daily calories. | 8 to 10% |
| Consuming cholesterol | 200mg or less in the diet | 3 to 5% |
| Soluble fiber | Per day increased 5 to 10 grams | 3 to 5% |
Conclusion:
Effective management of cholesterol involves a combination of lifestyle changes, dietary modifications, and, if necessary, medications. Increasing HDL and reducing LDL through regular exercise, a balanced diet rich in fruits, vegetables, and healthy fats, and avoiding smoking can significantly enhance heart health. Weight loss and dietary adjustments can further reduce LDL levels, benefiting overall cardiovascular health. For individuals who struggle to achieve desired cholesterol levels through lifestyle changes alone, medications like statins and ezetimibe can provide additional support. Monitoring cholesterol levels in children, especially those with a family history of heart disease or obesity, is also crucial for early intervention and prevention.