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Best Dietary Supplements for Cholesterol: Fish Oil Can Increase Good & # 39; cholesterol levels say study

High cholesterol is caused by having too much of a fat called cholesterol in the blood.

Cholesterol falls into two categories – LDL ("bad" cholesterol) and HDL ("good" cholesterol).

According to the American Heart Association, "Experts believe that HDL acts as a scavenger that carries LDL (bad) cholesterol away from the arteries and back to the liver, where LDL is degraded and passed from the body."

Too much "bad" cholesterol can increase the risk of serious health problems, such as narrowing of the arteries, heart attacks and strokes, while "good" cholesterol can protect against these risks.

Evidence suggests that the omega-3s found in fish oil may play a role in lowering triglycerides and raising HDL cholesterol.

In a 1

2-week intervention study in 2007, the researchers assessed the effect of daily fish oil consumption and exercise on 28 men and 53 women. All subjects were obese and had high blood pressure, cholesterol or triglycerides. However, no one had cardiovascular-related diseases such as diabetes.

After 12 weeks of intervention, researchers observed an increase in HDL cholesterol by 9.70 percent and 11.60 percent, respectively, in the individual fish oil group and fish oil and the training group, respectively.

This also emphasizes studies that confirm the health benefits of oily fish to reduce bad cholesterol. A four-week study after 19 people showed that consuming up to 9.5 ounces (270 grams) of salmon twice a week reduced triglycerides and elevated HDL cholesterol levels.

Another study in 92 high cholesterol and triglyceride men compared the effects of eating salmon to eating other types of protein.

The men who ate salmon every day for eight weeks experienced a significant reduction in triglycerides and a significant increase in HDL cholesterol compared to those using other protein sources (7Trusted Source). [19659005] According to the Mayo Clinic, there are many ways to keep it & # 39; bad & # 39; Cholesterol in pieces, including:

Reduction of saturated fats – Saturated fats, found primarily in red meat and whole milk products, raise your total cholesterol. Reducing your consumption of saturated fats can reduce your LDL cholesterol – the "bad" cholesterol.

Eliminating trans fats – Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil", are often used in margarines and bought cakes, biscuits and cakes. Trans fats increase total cholesterol levels.

Eat foods with abundant omega-3 fatty acids – Omega-3 fatty acids do not affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseed.

Increase soluble fiber – Soluble fiber can reduce the absorption of cholesterol in the bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, sprouts, apples and pears.

Add Whey Protein – Whey protein found in dairy products can account for many of the health benefits attributed to dairy. Studies have shown that whey protein supplemented reduces both LDL cholesterol and total cholesterol as well as blood pressure.

Exercise is another way to improve cholesterol, as the Mayo Clinic explained: "Moderate physical activity can help raise high density lipoprotein (HDL) cholesterol, the" good "cholesterol." Healthcare recommends working up to at least 30 minutes of training five times a week or heavy aerobic activity for 20 minutes three times a week.

Smoking is another way to improve your HDL cholesterol, according to the healthcare body. It is also recommended to drink alcohol in moderation.

According to the NHS, statins are usually the recommended course of treatment for people with dangerously high cholesterol or are at particular risk.

The health agency explained: "They are usually offered to people who have been diagnosed with heart disease or other cardiovascular disease, or whose personal or family medical history suggests that they are likely to develop over the next 10 years. "The drug can be prescribed if the doctor thinks you need, however, as a general rule:" They are not a substitute for lowering your cholesterol by eating a healthy, balanced diet and being active, "said the NHS.

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