Coffee is a beloved pick-me-up for many people, but for those about to have their cholesterol levels tested, abstaining from coffee before going in for the test might be a wise choice. Many studies have looked into drinking coffee before blood tests with specific regard to cholesterol levels, so let’s take a look at some of the research.
In a year-long 2020 study of 18 adults, researchers found that coffee consumption impacted the results of cholesterol tests. After drinking coffee for five consecutive days, the adults had a significant increase in their total cholesterol levels. The conclusion of the study was that the adults should limit their coffee intake for at least 24 hours prior to testing.
It seems logical that coffee can affect cholesterol levels by ramping up metabolism and as a result, potentially releasing fatty acids stored in tissues. This has been speculated to be the culprit behind the strange results of this study. However, if the cholesterol readings taken were suboptimal, it could be argued that the coffee was helping it, even if it lowered the readings slightly.
Other studies have found that consuming sugars and fats prior to cholesterol testing can also increase levels. Similarly, eating a low-calorie or low-fat meal can decrease cholesterol readings. Because of studies like these, it appears that general dietary modifications are recommended prior to cholesterol testing.
A 2019 study of 36 adults looked at the effects of coffee on cholesterol levels after five days of abstaining from the beverage. The study found that cholesterol levels decreased significantly, meaning abstaining from coffee for five days prior to testing is advised. This supports the notion that coffee does indeed affect cholesterol readings.
While it is difficult to draw concrete conclusions from this body of research, it can be deduced that drinking coffee prior to cholesterol testing can give false readings. Limiting coffee intake prior to testing appears to be the safest way to go, so as to avoid a false result. However, if you’re in need of a pick-me-up before the test and decide to go for the coffee, make sure not to go overboard.
Exercise
Being physically active is the cornerstone of any cholesterol management program and has been found to improve cholesterol levels significantly. Studies show that exercising regularly can help reduce LDL cholesterol and increase levels of HDL cholesterol. For those hoping to ace their cholesterol tests, regular exercise, in addition to avoiding coffee prior to testing, might be the key.
One study which examined the effects of exercising for 30 minutes three days per week for three months found that participants saw, on average, a 13 point reduction in total cholesterol levels and a 10 point reduction in LDL cholesterol levels. The participants also reported improved overall feeling and measurements of lean body mass and fat mass.
These impressive results could be due, in part, to the increase in physical activity’s ability to raise levels of HDL cholesterol- popularly known as the “good” cholesterol. High concentrations of HDL cholesterol are associated with a lower risk of stroke and heart disease, so they’re not something to sneeze at.
Though hitting the gym isn’t always the most enticing idea, forcing yourself to exercise regularly can reap significant rewards in terms of cholesterol levels – and that’s definitely worth the hassle.
Good Nutrition
It almost goes without saying that nutrition is key when it comes to maintaining cholesterol levels. Numerous studies have shown that diets high in fiber and rich in fresh fruit and vegetables can be incredibly effective when it comes to lowering cholesterol levels. One study of 30 volunteers found that when participants adopted a vegetarian diet for eight weeks, total cholesterol levels decreased significantly.
The volunteers also showed decreased levels of triglycerides – substances in the blood which increase the risk of heart disease – and increased levels of HDL cholesterol. Even short-term dietary modifications can have long-lasting implications for cholesterol levels, making it incredibly important for those concerned about their upcoming cholesterol tests to pay attention to their diets.
When it comes to nutrition, the one size fits all approach simply won’t cut it. As each person’s body is unique, foods which work for one person may not work for another as well. Paying attention to how your body responds to different foods is a great idea to ensure that you’re giving it the best care.
Medication
In some cases, dietary modification and exercise are not enough to maintain healthy cholesterol levels and medication might be necessary. Statins are the most commonly prescribed medications for high cholesterol and studies have shown that they can help reduce LDL levels significantly. But side effects can include headaches, dizziness, and gastrointestinal upset.
In more severe cases, your doctor might recommend undergoing a lipid apheresis procedure – sometimes referred to as a “plasma exchange” – which can help reduce cholesterol levels quickly. In this procedure, the patient undergoes a process by which the plasma – the liquid part of the blood – is removed from the body and then replaced with a lower cholesterol plasma.
It is important to consult your doctor to determine which course of treatment is right for you and to monitor your progress along the way. Furthermore, be sure to listen to your body and let your doctor know if any medications or procedures cause any adverse effects.
At-Home Solutions
Delicious recipes can help those looking to reduce their cholesterol levels with ingredients that are chock-full of good nutrition and don’t break the bank. One study comparing the cost of plant-based foods to that of meat-based foods in the United States found that plant-based options were nearly 73 percent cheaper. You’ll have to get creative in the kitchen and get used to relying on herbs and spices to flavor your meals, but it’s worth a shot!
Finding the perfect balance of healthy recipes and affordable ingredients probably won’t happen overnight, but with a bit of patience and dedication, it can be done. Numerous social media platforms such as Instagram and Pinterest can also help you find some inspiration and get creative.
Even simple lifestyle changes like drinking more water and less soda – and taking the stairs instead of the elevator – can make an enormous difference in cholesterol levels. If you’ve got access to the outdoors, going for a nice early morning walk can both kick-start metabolism and provide a much-needed dose of fresh air.
Sleep Quality
Getting enough restful, quality sleep is essential for overall health. When sleep is disturbed in any way, certain metabolic processes can be thrown off, leaving us more vulnerable to developing certain conditions, including high cholesterol. Studies have confirmed that both short sleep duration and poor sleep quality are correlated with elevated cholesterol levels.
For those hoping to ace their cholesterol tests, consistently getting 6-7 hours of restful, quality sleep can make all the difference. Of course, everyone’s optimal sleep pattern is different, so it’s important to identify your sweet spot to get the most out of your sleeping hours.
Lastly, avoiding digital screens at least an hour before going to bed is a great way to ensure maximum restfulness. In fact, many studies have shown that the blue light emitted from our digital devices can greatly disrupt our body’s normal circadian rhythms.
Stress Management
Last but not least, dealing with stress in a healthy way is an important pillar of any cholesterol-management plan. Studies have long confirmed that stress can lead to increases in triglycerides and overall cholesterol levels. To avoid these negative effects, it is important to take the time to practice stress-management techniques such as yoga, meditation or journaling.
In addition, focusing on getting proper nutrition and getting enough of the various vitamins, minerals and other essential nutrients needed for healthy metabolic processes can go a long way in countering the harmful effects of stress on cholesterol levels.
The good news is that, while it is difficult to completely avoid stress in our hectic modern lives, there are a plethora of tools available to help us manage it. These include mindfulness practices, cognitive-behavioral techniques, exercise and more. The more techniques we have up our sleeve, the better-equipped we’ll be to manage stress when it arises.
