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Bergamot Bergamot is a yellow citrus fruit native to the southern region of Italy. The fruit contains many natural substances that may be beneficial for health. While more research is necessary, some evidence suggests bergamot can help lower cholesterol.
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Read More »Bergamot is a yellow citrus fruit native to the southern region of Italy. The fruit contains many natural substances that may be beneficial for health. While more research is necessary, some evidence suggests bergamot can help lower cholesterol. Also known as Citrus bergamia, bergamot is a yellow citrus fruit that grows primarily in Calabria. Traditional Italian medicine uses bergamot as a treatment for a range of symptoms, including fevers, sore throats, and infections. The fruit contains phytochemicals, flavonoids, and other compounds that may offer several health benefits, such as helping to lower a person’s cholesterol. In this article, we discuss whether bergamot can help control cholesterol and how people can lower their cholesterol levels. How to measure cholesterol A doctor can measure a person’s cholesterol through a blood test called a lipid panel or lipid profile. A person may need to avoid eating 9–12 hours before this test to ensure accurate results. They will still be able to drink water but may wish to have their test in the morning so that they can fast overnight. Recommended ranges Below is a set of tables with the desirable ranges of cholesterol levels, as well as results a doctor may consider borderline and high. The results record cholesterol levels in milligrams per deciliter (mg/dL). LDL cholesterol (mg/dL) Interpretation of result less than 100 desirable 130–159 borderline high 160 and above high HDL cholesterol (mg/dL) Interpretation of result less than 40 low 60 and above high The Centers for Disease Control and Prevention (CDC) recommend that adults check their cholesterol levels every 4–6 years. A person with diabetes, heart disease, or a family history of high cholesterol may require more frequent testing. Click here to learn more about cholesterol levels by age. How to lower cholesterol There are several medications a doctor may prescribe to lower cholesterol, such as statins, bile acid sequestrants, and injectable medications called PCSK9 inhibitors. If a person wishes to lower their cholesterol without medications, they can try to incorporate the following lifestyle changes : Eating a varied diet: A person can lower their cholesterol by reducing their consumption of saturated fats and trans fats, limiting or avoiding heavily processed foods, and opting for whole grains, fruits, and vegetables. A person can lower their cholesterol by reducing their consumption of saturated fats and trans fats, limiting or avoiding heavily processed foods, and opting for whole grains, fruits, and vegetables. Exercising regularly: Lower levels of exercise can lead to lower levels of HDL cholesterol. Evidence indicates that frequent anaerobic exercise can help boost HDL cholesterol levels. Lower levels of exercise can lead to lower levels of HDL cholesterol. indicates that frequent anaerobic exercise can help boost HDL cholesterol levels. Quitting smoking: Smoking cigarettes, as well as vaping, can lower a person’s HDL cholesterol and, in turn, raise their LDL cholesterol. Smoking cigarettes, as well as vaping, can lower a person’s HDL cholesterol and, in turn, raise their LDL cholesterol. Managing weight: Higher levels of body fat tend to raise LDL cholesterol and lower HDL cholesterol. Research suggests that managing weight can have significant improvements in cholesterol levels. A person can consult a doctor to discuss whether their weight may contribute to their cholesterol levels and steps they can take to lower these levels. Click here to learn more about reducing cholesterol.
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Read More »Studies have demonstrated a connection between consuming vegetables and reducing the risk of heart disease. Broccoli in particular is plentiful in soluble fiber, which does wonders for high cholesterol. Other cholesterol-busting vegetables to consider include spinach, Brussels sprouts and collard greens.
As a cardiologist who has treated thousands of patients, one of the most common health concerns I come across is high cholesterol. But the solution doesn't always have to come from a pill, which can have side effects. The foods we eat play a major role in keeping those cholesterol numbers low. The best part is that you don't have to put tons of restrictions around your diet in order to see positive changes. Although there is great individual variation to dietary cholesterol, just making a few tiny improvements in your eating habits can yield significant reductions in LDL cholesterol — or the "bad" cholesterol that contributes to fatty buildups in arteries. Here are five inexpensive foods I eat regularly to help lower cholesterol and keep my heart healthy:
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