And how to distinguish between “bad” and “good” cholesterol.
According to recent data, more than 50% of the adult population has elevated cholesterol levels. It is caused by improper diet, intestinal disorders, inflammations, liver malfunction and bile stagnation.
Cholesterol accumulation on the inner walls of blood vessels provokes the development of atherosclerosis — blood vessels lose their elasticity and permeability. We tell you how to reduce “bad” cholesterol and improve your health.
What is “bad” cholesterol
It is common to divide cholesterol into two types: “good” (high-density lipoproteins) and “bad” (low-density lipoproteins). The body needs optimal amounts of “good” and “bad” cholesterol to function without interruption.
The normal level of total cholesterol in the blood of an adult should not exceed 5.2 mmol/l. If this figure is higher, it means that it is necessary to help the body to stabilize the balance and remove excess “bad” cholesterol.
How to lower cholesterol on your own
To normalize blood cholesterol levels will help a complete diet and adherence to a regimen of meals. Adults should eat three meals a day, preferably at the same time.
With nutrition.
Be sure to reduce your intake of unsaturated fats and replace them with monounsaturated fats, Omega-3 fatty acids, whole foods rich in fiber and pectin (greens, vegetables, fruits). Balance your menu with nutrients, add more protein and fresh vegetables. Avoid trans fats, fast food, refined foods, convenience foods, sweets, smoked meats and sausages.
As sources of monounsaturated fats and Omega-3 fatty acids, I recommend choosing fatty fish, nuts, avocados, cod liver, chia seeds, raw oils (olive, linseed, coconut, cedar, avocado oil). Note that you can’t fry in these oils, so add them to fresh salads.
Apples, pears, oranges, beans, bulgur, figs, raspberries, blueberries, plums, pumpkins, spinach, cauliflower, leafy greens are rich in dietary fiber and pectin.
Beets, ginger root, linseed oil, as well as herbal teas and decoctions of dandelion, alfalfa, oregano callesia help effectively reduce the concentration of “bad” cholesterol.
Linden flowers also reduce total cholesterol levels and increase the number of high density lipoproteins in the blood. Lipa owes this property to the action of flavonoids, saponins and phytosterols. Tea or decoction of flowers normalizes blood pressure and removes excess fluid from the body. I recommend replacing black tea and coffee with these healthy drinks.
A complete diet will help maintain normal levels of “good” cholesterol in the blood and actively remove excess “bad” cholesterol from the body.
With exercise
The second important point for normalizing cholesterol levels is physical activity. Start exercising, sign up for a pool, yoga, or fitness class. Choose the kind of activity that suits your personality and physical fitness. Even a daily brisk walk can help lower blood cholesterol levels.
Physical activity helps to get rid of excess weight, which causes an increase in cholesterol. And a good workout increases the amount of oxygen in the blood, thus helping to replace “bad” cholesterol with “good” cholesterol. After physical activity “bad” cholesterol is more actively removed from the body, atherosclerotic deposits (if any) are softened, blood vessels become smoother and more elastic.
The third component of a normal blood cholesterol level is healthy sleep. The fact is that lack of sleep directly affects the metabolism of lipoproteins and the activity of the genes that regulate them. Insufficient sleep causes the amount of high density lipoproteins to decrease, and the level of “bad” cholesterol to increase. It is important to go to bed before 11 p.m. and sleep seven to eight hours without waking up at night.
Following these recommendations will help bring your cholesterol levels back to normal and protect you from serious health problems.
The effects of exercise, adequate sleep, and proper nutrition will not only affect your blood cholesterol levels, but also your overall health.
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