The amount of cholesterol in the blood can be reduced pharmacologically. Unfortunately, cholesterol remedies have various side effects. It is therefore worth looking for an alternative solution by changing your current lifestyle and way of nutrition. Effective can also be taking some natural supplements supporting the cholesterol metabolism.
What is cholesterol?
Cholesterol is a fatty substance found in cells and plasma. It does not dissolve in the blood and therefore circulates in the bloodstream. When combined with protein molecules, lipoprotein is formed. They are divided into type factions – HDL (High Density Lipoprotein) and LDL (Low Density Lipoprotein).
People with low HDL cholesterol and high LDL cholesterol levels are particularly vulnerable to cardiovascular disease. Cholesterol is not completely harmful. The body itself produces this ingredient because it needs it to synthesise vitamin D3 and hormones, and to ensure the proper metabolism of fats and good condition of cell membranes.
What are the cholesterol norms?
The key to assessing the risk of cardiovascular incidents is not so much the level of total cholesterol as the proportions between individual fractions. The level of total cholesterol is affected by HDL and LDL and it can be that the total cholesterol is over the norm because HDL fraction is high and LDL fraction is normal. Cholesterol levels can be measured during a normal blood test. It should be done on an empty stomach when about 12 hours have passed since the last meal. Normal total cholesterol (TC) levels are considered to be below 200 mg/dL (5.2 mmol/L). A result in the range 200-250 mg/dl (5.1-6.5 mmol/l) indicates an elevated level. In turn, with a result above 250 mg/dl,> 6.5 mmol/l, it is said that the condition is significantly elevated.
Cholesterol – why its level may be too high?
Increased blood cholesterol is called hypercholesterolemia. The causes of this condition may be genetic. However, the most common reason is a poor diet, too little of physical exercises, obesity, as well as stimulants and stress. Therefore, for many of them, it is enough to change their current lifestyle so that cholesterol levels decrease.
What causes hypercholesterolemia?
Hypercholesterolemia should not be underestimated because it causes serious illnesses. Increases the risk of heart diseases such as heart attack, atherosclerosis or stroke, which can lead to serious disability and even death. Meanwhile, preventing hypercholesterolemia is not at all complicated! As part of prevention, it is worth starting to use cholesterol-lowering supplements or drugs.
High cholesterol diet – what to avoid?
Changing eating habits is the most important step. If we want to lower cholesterol, we must exclude foods high in cholesterol from the diet. These are mainly animal foods. Large amounts of this ingredient are found in offal, fatty sausage, butter, cream and cheese. The alternative is low-fat food – white meat and lean cheese. It is not recommended to replace butter with margarine as it contains processed, artificially hardened vegetable fats. It should also be remembered that sweets, such as chocolate, for example, contain a lot of hardened fats, and thus also cholesterol.
Don’t forget about these products!
It is worth reaching for apples, plums, peas and carrots. Grapefruits in which glucaric acid is contained are also highly recommended. Derivatives of this component regulate the process of cholesterol synthesis. The level of bad cholesterol effectively reduces garlic, which has been confirmed by research. However, the use of cooked and dried garlic is of no avail. Only a freshly crushed clove contains allicin, an antiatherosclerotic compound.
Move to lower cholesterol
Physical activity plays a key role in lowering cholesterol. Research confirms that moderate but regular exercise can reduce the amount of bad LDL cholesterol while helping to increase levels of good HDL fractions. You do not need to train every day, stubbornly, just go for a walk, jogging or swimming a few times a week. Actually, you can choose any sport, remembering that it should be adapted to the age and capabilities of the body. Doctors recommend exercising at least 3 times a week for 30 minutes (can be done in sessions with breaks in the meantime).
Natural non-prescription cholesterol-lowering drugs – herbs and more
It’s time to learn about over-the-counter dietary supplements that help fight hypercholesterolemia. The most effective herbs are:
- Milk thistle
It is far better to prevent hypercholesterolemia than to deal with it. Healthy habits and natural dietary supplements without a prescription for cholesterol improve overall health – mental and physical one. It is worth starting to use them as soon as possible.