How to lower cholesterol: 9 simple rules

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Sometimes it's enough to laugh more often.

High cholesterol is dangerous, it causes problems with the heart and blood vessels. Everyone knows that. The most advanced even know that cholesterol is different - "bad" and "good". But not everyone is able to explain what the difference is.

What is cholesterol

In fact, cholesterol is not the enemy at all. This waxy substance is found in every cell of the body and performs many of the important functions of Cholesterol:

1. It is the main raw material for the production of bile acids, with the help of which fats obtained from food are broken down in the intestines.
2. Participates in the production of hormones, including testosterone and estrogen.
3. Plays an important role in the synthesis of vitamin D.
4. Strengthens cell walls, including neurons in the brain.

In general, there is no cholesterol - no health, and there is no life either. Another question is that sometimes cholesterol can turn to health with the dark side. And through no fault of their own.

What is "bad" cholesterol

“Bad” is a conventional designation. Both "good" and "bad" cholesterol are one and the same substance. Only with a nuance.

In the blood, cholesterol cannot be in its pure form. It moves through the blood vessels exclusively in conjunction with all kinds of fats, proteins and other auxiliary substances. Such complexes are called lipoproteins. It is they (more precisely, their composition) that determine the Cholesterol Levels attitude towards cholesterol.

• "Bad" cholesterol is the one that is part of low-density lipoproteins (LDL or LDL; English LDL). LDL is deposited on the walls of blood vessels, forming those same ill-fated cholesterol plaques. They disrupt circulation and can cause all kinds of cardiovascular problems: heart attacks, strokes, and so on.
• The "good" cholesterol is the one found in high-density lipoproteins (HDL or HDL; English HDL). It is in this form that cholesterol is sent to tissues and organs, which means that it does not settle on the walls of blood vessels and only benefits the body.

In fact, the fight against cholesterol is as follows: you need to increase the level of "good" cholesterol in the blood and at the same time reduce the level of "bad". If, of course, their values are outside the normal range.

What is the rate of cholesterol

There is no common norm for all. It all depends on the age, gender, health status of a particular person. Diagnostics and correction of lipid metabolism disorders in order to prevent and treat atherosclerosis Russian recommendations.

So, in men, the level of "good" cholesterol should be more than 1 mmol / l, and in women - 1.2 mmol / l.

Bad cholesterol is more difficult. If you are not in a risk group, you need to try so that its level does not exceed 3.5 mmol / l. But if you are prone to cardiovascular disease, "bad" cholesterol should not exceed 1.8 mmol / L.

The risk group includes Cholesterol Levels for those who:

• Has a bad heredity: vascular disorders were diagnosed in close relatives, primarily parents.
• Suffers from hypertension (high blood pressure).
• Has type 2 diabetes.
• Smokes.
• Overweight.
• Leads a sedentary lifestyle.
• Eat foods high in saturated fat. Are there Revisiting dietary fat guidelines research?, which prove that saturated fat is not as bad in terms of cholesterol as previously thought. However, a diet with an emphasis on butter, lard and other fat content still automatically puts you at risk.

It is advisable to control cholesterol Cholesterol Levels: What You Need to Know throughout your life by taking an appropriate blood test at least once every 5 years. But men 45–65 years old and women 55–65 years old should be especially biased: if you belong to these categories, you should do tests at least once every 1–2 years.

How to lower cholesterol at home

As a rule, to lower cholesterol levels, doctors prescribe special drugs that suppress the synthesis of this substance in the liver.

About 80% of cholesterol (that's about 1 g per day) is produced by the body, in particular the liver. We get the rest from food.

But often you can do without pills - just reconsider your lifestyle a little. Here are 9 Easy Rules 11 Tips to Cut Your Cholesterol Fast to help you control your cholesterol - reduce the bad and increase the good. Consult your therapist and implement.

1. Eat Less Trans Fats

Chips, hamburgers, other fast food, as well as baked goods, including cakes and pastries, are banned. These foods contain trans fats, which increase the bad cholesterol and lower the good cholesterol.

2. Get rid of excess weight

You don't have to strive for the parameters of a supermodel. It is enough to lose 4.5 kg for the level of LDL-cholesterol to fall by 8%. And, of course, continue to lose weight until your tests show the norm.

3. Move more

It is enough to devote only 2.5 hours a week to training (for example, walking for half an hour every weekday) to increase the "good" cholesterol and reduce the "bad".

4. Lean on vegetables, fruits and cereals

Especially those that contain a lot of fiber (coarse dietary fiber): oatmeal, apples, prunes, beans … Among other things, fiber will make you feel fuller longer, which means, get rid of excess weight.

5. Eat nuts

Any: walnuts, hazelnuts, peanuts, cashews … All types of nuts contain substances that help lower the level of "bad" cholesterol. The only disadvantage of such a diet is that it is very high in calories.

6. Learn to relax

The higher the stress, the higher the level of "bad" cholesterol.

7. Add spices

It is enough to consume half a clove of garlic every day for the "bad" cholesterol to drop by 9% rather quickly. Also, don't forget to season your meals with black pepper, turmeric, ginger, coriander and cinnamon.

8. Quit smoking

Quitting smoking increases good cholesterol levels by 5%.

9. Laugh more often

This is where laughter can be medicine. Like quitting smoking, it raises good cholesterol while reducing bad cholesterol.