How to lower your cholesterol

Researchers from the University of South Florida published a study in the journal BMJ Evidence-Based Medicine that was looking at how to help folks who have what’s called familial hypercholesterolemia get it under control. Familial hypercholesterolemia is a genetic disorder that causes people to have cholesterol levels two to four times higher than average. It is notoriously difficult to rein in and, if untreated, is associated with a 20-fold increase in risk of premature coronary heart disease. Their conclusion was that decades of advice that these folks should curb intake of saturated fat is misplaced — sat fat doesn’t boost cholesterol levels. What does imperil heart health, and should be eliminated is sugar from carbs, particularly sweets and bread).

Here are smart, easy and rewarding steps to take.

1. As you banish added sugars, refined carbs AND most saturated fat, opt for inflammationsoothing nutrients and carbohydrates found in seven to nine servings of fruits and veggies, and two serving of whole grains daily. A low-fat, plant-based diet can typically reduce LDL levels by at least 15%. And if you eat oats, beans, barley and other foods high in soluble fiber, as well as soy protein, nuts, wheat germ, wheat bran, almonds, Brussels sprouts and other foods containing substances called phytosterols, a University of Toronto study found you can lower LDL cholesterol by nearly 30% in just four weeks.

2. Exercise regularly. Moderate exercise boosts healthy HDL cholesterol and stimulates enzymes that help move lousy LDL cholesterol from the blood to the liver for excretion. For some folks, exercise can bring down LDL levels by up to 20%.

3. Talk to your doctor about taking a statin. Not only do they cut the risk of dying or having a heart attack or stroke by nearly 50%, according to a 14-year study, they also may starve cancer cells to death and may help control the progression of osteoarthritis