Lower cholesterol - without medication

Lower cholesterol - without medication

The body needs cholesterol to produce hormones and vitamins and digest food. But too much of this wax-like substance-especially the "bad" LDL cholesterol (low density lipoprotein)-can stimulate on the walls of the arteries and limit or block blood flow, which can ultimately lead to heart diseases. LDL cholesterol transports “good” HDL cholesterol (high density lipoprotein) from the body to the liver, which is eliminated from the body.

Many patients with high cholesterol levels occupy cholesterol -lowering medication who are known as "statins". Although statins effectively reduce cholesterol levels in the blood, some people who use occur on side effects, including muscle problems, diabetes and an increased risk of stroke.

Due to the natural reduction of cholesterol, patients can sometimes avoid or reduce medication. (Always talk to your doctor before stopping medication or changing the dose.)

What causes high cholesterol levels?

Many things contribute to a high overall cholesterol level, which is calculated by adding your HDL and LDL cholesterol and 20 percent of its triglyceride level. These are the main risk factors:

• A bad nutrition: consume saturated fatty acids such as red meat and full fat milk products as well as trans fats, which are normally contained in food, which contain hardened oils, such as margarine, french fries and many packaged snacks and sweets.
• inheritance: Some people inherit genes who predispose them for a high cholesterol level.
• age: The risk of high cholesterol levels naturally increases with age.
• obesity: overweight or obesity tends to increase your LDL level, lower HDL cholesterol and increase triglycerides, a particularly dangerous type of blood fat, which increases your risk of coronary heart disease.
• Inactivity: A sitting lifestyle increases LDL cholesterol and lowers the HDL cholesterol. It also contributes to obesity.
• diabetes: diabetes usually lowers the HDL cholesterol and increases the triglyceride and LDL cholesterol.

natural ways to reduce cholesterol

medication are not always needed to protect heart health. You may be able to significantly reduce your cholesterol by taking the following measures:

exercise

The saying "Movement is the best medicine" has its advantages. Studies have shown that the involvement of physical activity in your daily routine promotes healthy HDL cholesterol. This research has also shown that regular training can even compensate for the increase in the unhealthy LDL cholesterol and triglyceride mirror. Only 30 minutes of moderately intensive physical activity during the week can help you to be back on the way to well -being. Some healthy activities that you can accept include quickly walking, swimming, running or cycling.

quit smoking

When you give up the habit, the HDL cholesterol level increases and your heart health is improved in many other species. Smoking increases the heart rate and blood pressure as well as the coagulation and inflammation.

Lose weight

weight loss is particularly important for people with metabolic syndrome-a constellation of risk factors, including low HDL cholesterol, large waist size and high triglycerides. Losing weight and reducing the number of calories used is essential.

reduce stress

In some people, chronic stress can sometimes increase LDL cholesterol and lower HDL cholesterol. You can reduce the effects of stress through movement and activities such as yoga, deep breathing and meditation.

The ideal diet to combat a high cholesterol is one in which fruit, vegetables, whole grains and lean protein are in the foreground.

try the Mediterranean diet

Investigations have shown that the Mediterranean diet can improve the function of HDL cholesterol in people with a risk of heart disease. It can also help to free the coronary arteries of excess cholesterol and keep the blood vessels open, which reduces the risk of heart disease. (Source)

follow a vegetable diet

There is also the possibility to reduce the HDL cholesterol level through a natural herbal diet. Studies have shown that a high -fiber and low -fat diet helps to achieve or maintain a normal, healthy cholesterol level - something that can prevent meat -based diet.

limit saturated fat

The limitation of your consumption of saturated fatty acids is particularly important for reducing LDL cholesterol. Saturated fats are contained in red meat, especially in fat cuts, poultry with skin, lard and some vegetable oils, including coconut and palm oil. Instead, eat more unsaturated healthy fats like olive oil. (See "Food that lower cholesterol levels" further below.)

remove transfett

. These unhealthy fats that arise when hydrogen gas is used to convert liquid vegetable oils into solids are contained in stick margarine. Baked goods such as crackers, cookies, donuts and bread; And fried foods such as fries and chicken fried in hardened oils.

avoid alcohol

Although we often hear that small amounts of alcohol in some people can reduce the risk of heart disease, there is a very fine limit between the amount that can bring this alleged benefit, and the amount that contributes to high blood pressure and high triglycerides. If you try to live a healthy life, it is best to avoid alcohol fully. (Source)

food that lower cholesterol levels

You can eat certain foods that are known to help reduce the overall cholesterol, including the following.

soluble fiber

fiber, in particular soluble fiber, prevent cholesterol and fats from being absorbed into the bloodstream via the gastrointestinal tract. Studies suggest that people who increase their absorption of soluble fiber by five to 10 grams a day can reduce their LDL cholesterol by about five percent. Good sources for soluble fiber are oatmeal and oat bran; Legumes such as kidney beans, lentils and limba beans; And fruits such as peaches, plums, oranges, apples and berries. Ironically, an additional fiber is less than ideal when you need fiber, because it is known that you cause blockages and gastrointestinal complaints in some people.

unsaturated fats

When using saturated fats, unsaturated fats can help you lower your cholesterol. There are two types of unsaturated fats: simply unsaturated fats, which are contained in olive, rapeseed, sunflower and peanut oils, and polyunsaturated fats, which are contained in saflor, sunflower, corn, soybean and cotton seed oils. Nuts, olives and avocados also provide these heart -healthy fats.

plants Stanole & Sterole

These substances that are obtained from soy and pine oils are added to some types of margarine. They block the absorption of cholesterol through the intestinal walls, which reduces the LDL cholesterol. According to the National Institutes of Health, only two grams a day can reduce the LDL cholesterol by up to 15 percent. ((Link removed))

supplementarys that lower cholesterol levels

In addition to a healthy diet, taking certain nutritional supplements can help reduce the need for statins or to reduce the portion size required for healthy cholesterol measurement. The following additions are promising for the natural reduction in cholesterol. (It is advisable to discuss the use of nutritional supplements with your doctor.)

glucomannan

A recently carried out examination of studies showed that Glucomannan, a fiber-rich extract from the Asian conjac plant that can reduce LDL cholesterol by about 10 percent. Other studies also showed a reduction in the effect of glucomannan on total cholesterol, triglycerides and blood pressure. ((Link removed), (link removed))

Curcumin

Investigations suggest that this addition that is obtained from the turmeric root can promote normal triglyceride and LDL cholesterol. Although further examinations are necessary to determine the ideal portion size, it cannot hurt to take a nutritional supplement or more turmeric that is responsible for the golden color of many Indian dishes to add to your diet. ((Link removed))

Bergamot

An extract from this sharp Italian citrus fruit can help reduce the total cholesterol level. A study showed that the cholesterol of the participants dropped an average of 278 mg / dl blood to 191, which corresponds to the healthy area. In the study, the participants were able to reduce the dose of their statin medication. Bergamot can also increase the HDL cholesterol level. ((Link removed))

garlic

There are indications that garlic preparations can easily lower cholesterol levels. A review of studies from 2013, which included 39 earlier studies, showed that garlic in people with total cholesterol level over 200 mg / dl lowered by 17 mg / dl and the LDL cholesterol by around 9 mg / dl. ((Link removed))

Coenzyme Q10 (COQ10)

There is indications that a Coenzyme-Q10 preparation can promote normal LDL cholesterol and triglycerides. It can also reduce the muscle weakness associated with statins. ((Link removed), (link removed))

normal cholesterol level

to stay healthy and reduce the risk of heart diseases, heart attacks and strokes, it is important to keep an eye on the cholesterol levels. Do you know your numbers?

desirable cholesterol levels are as follows:

• Total cholesterol: less than 170 mg / dl
• Low ("bad") LDL cholesterol: less than 110 mg / dl
• Hohes ("good") HDL cholesterol: 35 mg / dl or higher
• triglyceride: less than 150 mg / dl

With knowledge and diligence, you can effectively lower your cholesterol in a natural way. Together you and your doctor can set a procedure to achieve your ideal cholesterol and keep it in your healthy zone.