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Is it like lowering your cholesterol without medication, what to eat and what to avoid?
Table of Contents
1. Cholesterol functions, norms and symptoms of excess
Cholesterol is also a substrate in the production process of many important substances, such as cortisol (stress hormone), liver bile acids or vitamin D3. The exact reference values for cholesterol testing depend on sex, age, body weight or co-existing cardiovascular disease. The lipidogram, which is a test to assess the lipid profile of the human body, also includes three additional diagnostic indicators: over 60 mg/dL in the liver, less than 115 mg /dL for HDL and below 150 mg/D for the body.2. High cholesterol is the cause
Factors contributing to elevated cholesterol levels in the body include: excessive stress, smoking cigarettes, sedentary lifestyles, regular drinking of alcohol, too little fiber in the diet, poor eating habits a salty diet, simple sugars and animal fats.3. Ways to lower your cholesterol without medication
Lifestyle changes are the most commonly recommended way to restore normal cholesterol levels in the blood. Pharmacotherapy is the most effective way to normalize the lipid economy. There are many ways to treat a disturbed lipid balance that can be used before starting pharmacological treatment. Unfortunately, statins the most popular medicines with a hypolipidic effect very often lead to side effects, including liver damage, abdominal pain, and even weakness and permanent breakdown of muscle tissue.4. Following a low-carb diet
This was confirmed by the results of a systematic review and meta-analysis that included 8 large randomized controlled trials lasting at least six months. 1,633 participants were divided into two smaller subgroups using low-fat or low-carb diets. Gjuladin-Hellon et al. 2019). In fact, a much better solution would be to reduce the amount of carbohydrates consumed.5. Regular physical activity
A group of 27 students performed moderate or high-intensity aerobic exercise for 8 weeks. The exercise resulted in an increase in HDL cholesterol by 22.7% and an improvement in oxygen (VO2MAX) performance by 3.8% (I. Physical activity is important in the context of lipid profile. Although the TG levels in both groups were the same, the remaining differences were noted: Footballers had a higher HDL-C concentration; Muscle actors had significantly higher levels of total cholesterol and LDL-C. C. Chemical body actors showed significantly lower levels of cholesterol in one form and one form).6. Beneficial effects of probiotic bacteria
In a group of 49 adults with hypercholesterolemia, a 12-week supplementation with Lactobacillus plantarum A7 capsules was administered. Between 6 and 12 weeks, a 53.9% decrease in TG levels and a 14.7% increase in HDL-C levels were observed. in Costabile et al. 2017). in Minami et al., 2018. Eating 200 ml of probiotic milk soda from Lactobacteria plantarums A7 for 8 weeks reduced total cholesterol, and LDL-C and TG levels decreased in patients with type 2 diabetes mellitus (B. and B. 2019).7. Extract of fermented red rice
It is a substance with hypolipidic properties that are as effective as statin medicines. Evidence can be drawn from a study in a group of 52 people whose total cholesterol levels exceeded 200 mg/dl. The intervention group experienced a 22% drop in LDL and 15% drop in total cholesterol. Verhoeven et al. 2013). This is not surprising, as extract from fermented red yeast rice is a valuable source of monamine K. Some participants took an extract of fermented yeast for 8 weeks.
