Excessively high cholesterol levels are becoming an increasingly common problem and are affecting people at younger and younger ages. It is no longer just a concern for seniors. Unhealthy lifestyles and poor eating habits in young and middle-aged people cause cholesterol supplied in food to accumulate instead of being neutralized and excreted from the body on an ongoing basis. Cholesterol, while essential for many processes in the body, becomes quite a problem when its levels are too high. Elevated cholesterol levels can lead to serious health complications, including heart disease and strokes. Therefore, the trend of finding effective methods of lowering cholesterol is becoming increasingly noticeable, and one of the most important of these is a proper diet.
Table of contents
- 1 High cholesterol – a health problem of high intensity in society
- 2 Good cholesterol HDL and bad cholesterol LDL – what is the normal concentration of cholesterol in the blood?
- 3 How to lower bad cholesterol – home remedies and pharmaceuticals.
- 4 Cholesterol diet – principles
- 5 Diet for cholesterol – what to eat and what not to eat?
- 6 Diet for cholesterol – menu.
- 7 What other diets are conducive to lowering blood cholesterol?
High cholesterol – a health problem of high intensity in society
Elevated blood cholesterol is one of the pressing problems in today’s world. It is extremely important because it is a prelude to a whole range of diseases of civilization (mainly cardiovascular diseases), as well as conditions that carry an immediate threat to life, such as heart attack.
What is cholesterol? Cholesterol is a type of lipid from the steroid group present in every cell of our body (it is a component of cell membranes). It can either be produced in the liver or supplied to the body with certain foods (those containing animal fats). It is a component of the myelin sheath of nerves. Among other things, it participates in the production of vitamin D, bile acids and steroid hormones.
In everyday speech, the name “cholesterol” is used to refer to protein-fat particles, or lipoproteins. They are present in blood plasma and contain esters of cholesterol and triglycerides. A certain amount of cholesterol is necessary for the proper functioning of the human body, but excess cholesterol in the body is very dangerous.
A poor diet containing large amounts of saturated fatty acids and TRANS fats causes cholesterol, instead of being used by the body on an ongoing basis or removed from the system, is deposited on the walls of the arteries, forming the so-called “atherosclerotic plaque. atherosclerotic plaque and gradually reducing the patency of the arteries.
The chronic state of excess cholesterol in the blood affects the shrinking of the lumen of the arteries, and this in turn carries the risk of many dangerous conditions, including:
- strokes,
- heart attacks,
- diseases of the body’s peripheral vessels,
- atherosclerosis (including atherosclerosis of the carotid arteries, brain arteries, arteries of the lower extremities),
- limb ischemia,
- ischemic heart disease (coronary artery disease),
- kidney diseases,
- acute pancreatitis,
- abdominal aortic aneurysms.
Good cholesterol HDL and bad cholesterol LDL – what is the normal concentration of cholesterol in the blood?
Cholesterol is both a friend and enemy of health. It is a fundamental component of our cells, takes part in the synthesis of many hormones and other important biologically active molecules. But this substance found in excess in the body can turn into a silent killer of our cardiovascular system.
Total cholesterol is divided into so-called good cholesterol HDL (high-density lipoproteins) and bad cholesterol LDL (low-density lipoproteins). We speak of high cholesterol (or so-called hypercholesterolemia) when the blood contains too much low-density lipoprotein (LDL).
What are the norms of cholesterol in the blood?
- The normal concentration of LDL cholesterol is a maximum of 115 mg/dl
- The normal level of HDL cholesterol is a minimum of 40 mg/dl
- The normal level of total cholesterol is a maximum of 190 mg/dl
Hypercholesterolemia, like hypertension, can develop very slowly, with no obvious symptoms in the first few years. Therefore, if you want to take good care of your cardiovascular system, it is worthwhile, in addition to introducing a healthy lifestyle, to carry out preventive cholesterol tests from time to time.
How to lower bad cholesterol – home remedies and pharmaceuticals.
In the quest to lower cholesterol, it is worth implementing a strategy that includes both home remedies and pharmacological support. In the fight against very high levels of bad cholesterol LDL (especially in people at risk of cardiovascular disease or already diagnosed with cardiovascular disease), classic pharmaceuticals are often resorted to.
Statins are one of the most commonly prescribed groups of cholesterol drugs. They effectively lower cholesterol levels by inhibiting the production of this compound in the liver. Other drugs used in regulating cholesterol and triglyceride levels in the blood are so-called cholesterol absorption inhibitors and fibrates.
In addition to pharmacotherapy, another common form of cholesterol lowering is the regular use of natural ways. First of all, this involves dietary modifications. Introducing increased amounts of dietary fiber (which can be found in fruits, vegetables and whole grain products, among others) into the menu is one of the simplest, but very effective methods. This is because fiber binds with cholesterol, facilitating its excretion from the body.
It is also a good idea to reach for vitamin and plant-based dietary supplements that help lower blood cholesterol levels. Niacin (which levels LDL cholesterol while raising HDL) and choline (which regulates lipid metabolism in the body) can be very helpful in stabilizing total cholesterol levels. It is also worth noting natural extracts, including those from such plants as long oyster, hairy blanket, olive, red rice, artichoke. A rich set of extracts and vitamins for a healthy heart and low cholesterol includes, among others, the formula Lipid Control Plus.
Finally, awareness and commitment to lifestyle change play a key role. Successful cholesterol reduction is often the result of the sum of small but consistent actions. The combination of a healthy diet, physical activity and possibly pharmacotherapy, carried out under the ongoing care of a specialist, is a comprehensive approach to maintaining healthy cholesterol levels and protecting the heart from potential risks.
Cholesterol diet – principles
Scientific research clearly confirms that diet plays a key role in regulating cholesterol levels. Choosing the right foods can significantly affect heart health. Avoiding fatty dishes and a whole range of products from the ranks of processed foods and replacing them with healthy alternatives is the first step toward keeping cholesterol in check.
Extremely significant in the fight against high cholesterol is our relationship to fats. A definite priority in a cholesterol-lowering diet is to replace saturated fats with unsaturated fats.
Healthy unsaturated fatty acids can be found in oil, flaxseed oil, canola oil and other vegetable oils, as well as fish and grains, among others. On the other hand, we should avoid products rich in saturated fatty acids, so mainly fatty meats. If you have elevated cholesterol, you should also watch out for butter and fatty dairy products.
Among the essential unsaturated fatty acids (NNKT), the most important role in cholesterol-lowering is played by omega 3 fatty acids, which lower bad cholesterol LDL, and in parallel raise good cholesterol HDL. Foods rich in omega 3 fatty acids include sea fish, flaxseed and nuts.
Another dietary ingredient that helps lower cholesterol, and which should therefore be included in the daily menu, are plant sterols (phytosterols). They are found in the cell membranes of plants. They are very similar in structure to cholesterol, but unlike cholesterol, they do not accumulate in the arteries and do not form atherosclerotic plaque. Not only do they not cause heart disease, but they counteract it. They inhibit the absorption of cholesterol in the small intestine, and therefore actively participate in regulating total cholesterol. The main sources of sterols in food are vegetable oils.
Diet for cholesterol – what to eat and what not to eat?
The diet for cholesterol is simple and tasty, but sometimes requires making big changes in eating habits. For a healthy heart, however, it is worth changing the contents of your shopping cart.
Aiming to lower cholesterol, it’s worth starting by stocking up on foods that contain high amounts of dietary fiber and omega 3 fatty acids. They will mobilize our body to intensively remove excess bad cholesterol and positively affect our lipid profile.
What to eat when cholesterol is high:
- sea fish (e.g. cod, salmon, sardines, pollock, herring, hake, tuna, mackerel),
- lean meats,
- wholemeal bread,
- rice and whole-grain pasta,
- avocado,
- coconut oil,
- olive oil,
- flaxseed oil, pumpkin seed oil, canola oil and other vegetable oils,
- flaxseed,
- chia seeds,
- sunflower seeds, pumpkin seeds,
- nuts and almonds,
- oatmeal and other cereals,
- cereal bran,
- Vital fiber (egg plant hulls and plantain seeds),
- lean dairy products (e.g., cottage cheese, buttermilk, yogurt),
- legumes,
- fruits and vegetables.
What not to eat when cholesterol is high:
- red meat,
- fatty poultry,
- fatty cured meats,
- canned foods, pâtés,
- delicatessen products,
- ready meals, fast foods,
- chips and other such snacks,
- butter,
- lard,
- products with trans fats (such as candies, cookies and other sweets, margarines, ready-made sauces, instant meals).
You should also reduce the frequency of consumption of fatty cheese, fatty milk, butter.
Here is a sample menu in the diet to lower cholesterol:
- Breakfast: oatmeal with berries and nuts
- Second breakfast: natural yogurt with banana slices
- Lunch: whole grain rice, braised chicken breast, lettuce with tomatoes, fresh cucumber and vinaigrette dressing
- Afternoon: wholemeal bread sandwich with hummus, vegetable-fruit smoothie
- Dinner: grilled salmon with herb sauce, grits with vegetables
- Breakfast: large omelet with vegetables (peppers, spinach, tomatoes)
- 2nd breakfast: kiwi, handful of almonds or nuts
- Lunch: lentil soup, roasted cod, roasted yams, Chinese cabbage salad
- Afternoon: Greek salad
- Dinner: wholemeal bread, cottage cheese with radishes and sprouts, 2 slices of turkey tenderloin
What other diets are conducive to lowering blood cholesterol?
Mediterranean diet
The Mediterranean diet is a style of eating inspired by the traditional eating habits of the Mediterranean area. It is based on fresh vegetables, fruits, olive oil, fish, nuts and whole grain products. Known for its low consumption of red meat and moderate consumption of wine. Beneficial for heart health and improved mood.
DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan designed to control blood pressure and prevent hypertension. It focuses on an abundance of vegetables, fruits, grains, lean meats and low-fat dairy products. It mainly limits red meat, salt and sugar. It is based on products with negligible processing.
Vegetarian diet
The vegetarian diet excludes the consumption of meat and is limited to fruits, vegetables, nuts, seeds and other plant products. In some variants, it allows the consumption of eggs, milk and dairy products. This diet can have various rationales, including ethical, health or environmental.
Sources:
- https://www.healthline.com/health/high-cholesterol/tips-to-lower-cholesterol
- https://www.healthline.com/nutrition/low-cholesterol-diet
- https://www.cdc.gov/cholesterol/prevention.htm
