How to Lower Cholesterol

How to Lower Cholesterol


  • What is “good” and “bad” cholesterol
  • Natural cholesterol lowering to normal
  • Cholesterol norm
  • What causes damage to artery walls
  • Danger the formation of cholesterol plaques
  • Ways to get rid of cholesterol spots and plaques
  • Stress reduction lowers cholesterol
  • Lowering cholesterol by restricting consumption of sweet
  • Why does normalizing body weight reduce cholesterol
  • Moderate physical activity lowers cholesterol
  • How to reduce cholesterol by proper nutrition
  • Nutrition principles to lower cholesterol
  • Cellulose removes cholesterol
  • Unsaturated fatty acids normalize cholesterol performance
  • Antioxidants prevent oxidation of “bad” cholesterol
  • Vitamins for lowering cholesterol
  • How to lower cholesterol folk remedies of garlic
  • Folk remedies for lowering cholesterol

High cholesterol ( cholesterol ), fatty alcohol with properties lipids (fat-like substances) and alcohols, causes formation on the internal wall of arteries atheromatous plaques – places of accumulation of lipids, complex carbohydrates, connective tissue. The result of the narrowing of the lumen ischemia , disturbance in the organs and tissues of metabolic processes, as well as hypoxia , oxygen starvation, manifest IHD, angina pectoris, infarction, stroke, lower extremity lesion, other diseases. By applying various methods in practice how to lower cholesterol, it is possible to avoid chronic artery disease.

What is “good” and “bad” cholesterol

Cholesterol , a waxy substance that does not dissolve in water, forms a shell of body cells, helps to maintain their shape, and serves as a kind of framework. It is necessary for the production of steroid and sex hormones, the synthesis of vitamin D.

In addition to cholesterol, the blood contains other lipids – triglycerides and phospholipids .

Triglycerides are insoluble in water and most like fat. They are formed in the liver and intestines by the breakdown of fatty foods. Triglycerides are involved in oxidative reactions that provide the body with energy. Under the skin in the fat protect the body from hypothermia, serve as a kind of “shock absorber” for internal organs, protecting them from mechanical damage.

< . Phospholipids are responsible for the viscosity of the membrane, which is important for the full performance of the cell functions.

Fatty substances during transportation through the blood are covered with a protein coat, forming lipoproteins , lipid-protein complexes. Very low density lipoproteins (VLDL) are produced by the liver and contain 60% triglycerides, approximately 15% cholesterol, phospholipids and protein.

  • One of the varieties of VLDLI delivers triglycerides to adipose tissue, where they are split and deposited “in reserve”. The remaining particles are processed by the liver.
  • Another variety of VLDL is cleaved directly in the blood, from it fatty acids are extracted and delivered to the tissues. Particles of lipoproteins become smaller, they increase the level of cholesterol and they turn into intermediate-density lipoproteins, close to LDL.

Small particles of VLDL are able to accumulate on the walls of arteries. This variety is sometimes called “terrible” cholesterol , its level in the case of high values ​​should be reduced.

Low-density lipoproteins (LDL) have a high cholesterol level, it is up to 45%.

LDL transport cholesterol to tissues where there is intensive growth and cell division. Having connected with the help of the receptor a particle of LDL, the cell grasps it and splits it, extracting the necessary building material.

This kind of particles is also capable of affecting the arteries. After taking fatty foods, the level in the blood of LDL increases. This “bad” cholesterol , its level at excess of the norm should also be reduced.

<high-density lipoprotein (HDL) contain up to 55% protein, 25% phospholipids, 15% cholesterol, a little triglycerides.

HDL is removed from the surface of the cell membrane used “bad” cholesterol, the membrane does not allow particles of this variety to be inside the cell. In the liver, cholesterol is oxidized to form bile acids. Then they are excreted with bile.

This type of lipoprotein is called “good” cholesterol , it prevents the formation of atheromatous plaques.

Natural decrease in cholesterol to normal

How to Lower Cholesterol

The formation and increase of cholesterol in the blood is caused by the activity of the liver and small intestine walls, producing about 80% of the required amount of cholesterol. The remaining 20% ​​should come with food.

Interestingly, if the diet is dominated by fatty foods, liver activity on its development is suspended.

The body every day naturally reduces cholesterol by oxidizing 0.45 g in the liver to get bile acids. Approximately the same amount is lost with feces. Up to 0.1 g leaves with sebum, very little is spent on the production of hormones, vitamin D.

For replenishing the necessary cholesterol, approximately 0.7 g is synthesized by the liver and intestines, 0.3 g is taken from food.

In a healthy body, the metabolic processes are balanced and do not cause an increase in the level of cholesterol in the blood or inside the cell.

The main causes of high cholesterol levels:

  • insufficient due to various causes of cholesterol intake by cells;
  • excessive intake of it for a long time with food, accumulation in the body.

Cholesterol level

How to Lower Cholesterol

Biochemical blood test allows you to determine total cholesterol level , in healthy people this indicator is 5.0-5.2 mmol / l.

If the values ​​are increased, it is required to build a lipidogram from the blood analysis. It shows the level of HDL cholesterol (“good” alpha lipoproteins), LDL (“bad” beta-lipoproteins), and triglycerides.

  • Norm total cholesterol 3.0-6.0 mmol / l.
  • The norm of “good” HDL is the value of 1.0 mmol / l, while in men it can vary within the limits of 0.7-1.73 mmol / l, in women 0.86-2.28 mmol / l.
  • The content of “bad” LDL should be of the order of 3.0 mmol / l, being within 2.25-4.82 mmol / l for men and 1.92-4.51 mmol / l for women.
  • Norm triglycerides – below 1.7 mmol / l, the value of the norm increases in proportion to age.

вычис To determine the degree of risk of getting atherosclerosis, the atherogenicity coefficient is calculated:

KA = (total cholesterol-HDL) / HDL.

Ideally, this ratio should be lower than 3, which indicates a high level of “good” cholesterol in the blood. At the age of 40 to 60 years, the values ​​of spacecraft should be between 3.0 and 3.5. The elderly values ​​may be higher.

Lowered thyroid function ( hypothyroidism ) causes high cholesterol. Conversely, the cholesterol level decreases below the norm with hyperthyroidism .

What causes damage to the walls of the arteries

How to Lower Cholesterol

Lipoproteins of very low and low density (VLDL, LDL) appear in the arterial wall in various ways.

Changing physical properties .With a high level of cholesterol in the blood, increasing its content in LDL particles, they change properties, become “fatter”, begin to “fear” moisture.

A positively charged particle surface sticks to the negatively charged wall of the arteries. Their cells, when in contact, tend to absorb LDL particles.

Mechanical damage to the walls . The internal surface of the arteries is mechanically damaged at any age. Especially often, lesions occur as a result of compression, as well as in curved areas, in places of bifurcation and branching. Where there is increased turbulence, the swirling of the blood flow.

This anatomical feature distinguishes coronary arteries of the heart with their serpentine form and mass of branches.

The probability of mechanical damage to the wall increases with increased arterial pressure.

Stress . In a stressful situation in the blood there are hormones adrenaline , serotonin , angiotensin , causing narrowing of the arterial cells, causing the distance between them to increase. In the increased space, in the usual state of narrow and sinuous, begin to adhere particles of “bad” LDL.

Oxidation by free radicals . Particles of LDL in the blood, especially with high cholesterol and the presence of non-permanent free radicals, are soon oxidized. For them are accepted macrophages , cleaning cells. To remove the oxidized “bad” cholesterol, they tend to “push” it through the artery wall, causing plaque formation.

Size of LDL particles . It happens that because of genetic features the body produces LDL particles of a fairly large size. They can no longer penetrate between the cells of the walls of the arteries. In this case, even with a high level of cholesterol in the blood, the risk of plaque formation is unlikely.

Conversely, if the body produces very small particles of “bad” cholesterol, even their slightly elevated blood level can cause damage to the walls.

It is believed that the particle size of “bad” cholesterol is to some extent determined by the menu, lifestyle, physical activity.

Lipid spot . The plaque can develop from the so-called lipid spot ( of the strip ), which can be detected even in children. The stain itself does not interfere with blood circulation.

The danger of the formation of cholesterol plaques

The connective tissue gradually grows around the plaque. Inside is a pulp-like mass with the remains of collagen fibers, cholesterol crystals.

The most dangerous are plaques with a large core and a thin coating. If the connective tissue is destroyed, its contents appear in the artery. At the site of damage, a thrombus can form, gradually increasing until the blood flow is completely blocked.

Over time, ischemia of the organ, supplied through this artery, develops. In addition, its walls lose the ability to expand, when required. Moreover, after spasm, the affected artery also loses its ability to immediately return to its original state.

Ways to get rid of cholesterol stains and plaques

How to Lower Cholesterol

The lipid spot disappears when the cholesterol level (“terrible” VLDL and “bad”

Getting rid of cholesterol plaques is much more difficult, although a decrease in VLDL and LDL levels helps to reduce the size of thrombi or stops them from increasing. After the removal of the plaque, there is almost always a scar from the fused connective tissue.

Caution should be given to over-intensive attempts to get rid of plaques. Their destruction and subsequent formation of a thrombus can cause a myocardial infarction, stroke. In the prevention and treatment of atherosclerosis, gradualness is important.

To eliminate lipid stains, to reduce the likelihood of atheromatous plaque formation, the following tasks should be solved:

  1. to reduce the high level of “terrible” and “bad” cholesterol (VLDL, LDL);
  2. increase the level of “good” cholesterol (HDL), if it was lowered;
  3. eliminate stress;
  4. reduce sugar intake;
  5. normalize body weight;
  6. increase physical activity;
  7. eat right.

Obviously, these tasks need to be solved in different ways and necessarily simultaneously, because the physiological processes that cause an increase or decrease in the level of cholesterol are interrelated. One must be very naive to believe that, for example, the use of certain infusions while maintaining a sedentary lifestyle will help to improve arteries.

Elimination of stress lowers cholesterol

How to Lower Cholesterol

As noted, blood hormones adrenaline , serotonin , angiotensin оказыва appear in a stressful situation. They cause narrowing of arterial cells and an increase in intercellular distances, where atheromatous plaques begin to form.

In addition, violent emotions often do not find detente in a particular action, although the body is physiologically ready for them: the heart begins to beat more often, breathing becomes intense, and the muscles become toned.

The performance of the “hit or run” requires energy, so the level of fatty acids also increases in the blood. But if the action has not followed, the excreted fatty acids are processed by the liver into triglycerides, and then into the “horrible” VLDL.

One of the varieties of formed VLDL splits in the blood, gives off fatty acids. Decreasing in size, it turns into particles of “bad” LDL.

Thus, in order to reduce the level of cholesterol in the blood, it is necessary to avoid stressful situations, regular processing.

The normalization of an increased sense of responsibility helps to cope with constant stress. It is important to realize that at the cost of undermined health, any success turns into a defeat.

Achievement of the most ambitious goals is worth reasonably self-limiting. Despite the desire and strength to work hard, do not neglect rest, devote to the evening’s work, weekends, vacation.

Reducing cholesterol by limiting consumption of sweet

The metabolic processes of fats and carbohydrates are interrelated. With an increased level of glucose in the blood, a significant amount of it turns into triglycerides and VLDL.

This is particularly noticeable with elevated cholesterol levels. After eating sweets, they increase even more.

Reduce the level of cholesterol and eliminate one of the conditions of accumulation in the body of fats helps to normalize the consumption of sweet.

Why normalization of body weight reduces cholesterol

How to Lower Cholesterol

As noted, one of the varieties of “terrible” VLDL supplies triglycerides with adipose tissue, creating an energy reserve in it.

To “maintain” a significant amount of stored fat tissue, the body raises the level of cholesterol in the blood of a “terrible” variety. The level of “good” HDL is still low.

To reduce cholesterol, you need to get rid of the habit of overeating. It is important to increase physical activity, reduce body weight, reduce the amount of fat tissue.

Moderate physical activity reduces cholesterol

How to Lower Cholesterol

Excess body weight is often formed not only by virtue of constitutional features of the body, but also by changing the way of life. For example, after retirement, the portion size remains the same, and energy expenditure is reduced.

To reduce the level of cholesterol in the blood and at the same time to normalize the excess weight helps moderate physical activity. Sports exercises reduce the production of liver VLDL and LDL, stimulate the splitting of “terrible” VLDL in the blood.

In case of obesity, it is necessary to exercise a certain circumspection.Jogging in this state is harmful. Obese people often suffer from hypertension, shortness of breath, their heart and so it works with increased stress.

As long as the weight does not decrease to acceptable values, it is worth doing static exercises. They are simple for domestic execution, do not require sports equipment. More detailed recommendations for the normalization of body weight are given in the note “How to remove fat and flanks”.

How to reduce cholesterol by proper nutrition

It’s no secret that the diet of a modern resident rarely contributes to lowering the level of cholesterol. Overeating, excess amounts of fats and carbohydrates has long been the norm.

To reduce and normalize the cholesterol level when compiling a daily menu, it is worthwhile to follow simple rules.

Principles of nutrition to lower cholesterol

How to Lower Cholesterol

The proportion of calories in carbohydrates should be 50-60%, protein 10-15%, fats 30-35%.

It is healthy to include saturated fats ( butter , liver , brains animals) and unsaturated ( fish , bird , low-fat dairy products ) in the diet, and preferring to give better to the unsaturated variety.

Increased cholesterol level is reduced by the total refusal to use butter , pork , ducklings , products from dough , sausages , sausages .

Completely eliminate chicken eggs and cheese on the stand, it is sufficient to limit their consumption. Milk , sour cream , curd should be low-fat, meat lean ( turkey , chicken , veal , rabbit ).

Need to increase the share of seafood , fatty fish varieties . It is useful to eat more kelp (sea kale), it helps to thin the blood clots in the blood vessels, prevents the growth of the blood clot. In addition, iodine, which is part of the seafood, also prevents the formation of plaques on the walls of the arteries.

It is useful to include in the diet legumes lentils , green peas , beans . Legumes are rich in phospholipids, which dissolve cholesterol in formed plaques. Combining with “good” HDL, phospholipids enhance its effect. Contra-indication of beans is cholecystitis , inflammation of the gallbladder.

For the self-synthesis of phospholipids, the body requires a sufficient intake of choline. It is contained in yeast , egg yolks , leafy vegetables .

Cellulose removes cholesterol

How to Lower Cholesterol

It is useful to include more fruits and vegetables in the diet, better in fresh form. Vegetable food slows the absorption of cholesterol in the intestine.

Insoluble fiber, like a sponge, absorbs bile acids, after they are naturally removed from the body. As a result, the level of cholesterol in the blood decreases. Cellulose is also rich in oatmeal.

Unsaturated fatty acids normalize cholesterol values ​​

Salads from vegetables should be filled with vegetable oils – olive , linen . The unsaturated fatty acids reduce the level of “bad” cholesterol in the blood. In addition, they have a choleretic effect, why the level of cholesterol falls.

  • In linseed oil, fish oil contains unsaturated fatty acid Omega-3 , useful for a stable rhythm of the heart muscle, although it almost does not normalize the level of cholesterol.
    With sufficient admission, the risk of atherosclerotic plaques is reduced, which is considered to be an inflammatory process. The viscosity of blood decreases, the amount of triglycerides decreases.
  • Omega-6 is more useful for reducing “bad” cholesterol, although products with this unsaturated fatty acid simultaneously reduce the level of “good” HDL.
    Unlike Omega-3, this kind of unsaturated fat contributes to the development of inflammatory processes. Their overabundance causes an increase in the number of free radicals.

For this reason, do not abuse sunflower , corn oils, it is better to use olive .

It is optimal to enter the body for every three or four parts Omega-6 one part Omega-3 .

To lower the cholesterol level, it is useful to include nuts in the diet. Despite the high caloric value, almonds are especially useful, as well as almond , olive , rapeseed oils, rich monounsaturated fats . They effectively reduce “bad” cholesterol, and also help reduce blood glucose levels.

Antioxidants prevent the oxidation of “bad” cholesterol

The high content of antioxidants in vegetables, fruits, nuts prevents the formation of free radicals that promote the oxidation of “bad” LDL.

It is believed that to normalize the indicators of bad cholesterol and prevent the formation of plaques, it is useful to consume a small amount of natural red wine daily. Its therapeutic effect is due to the high content of antioxidants.

On the other hand, alcohol is caloric and therefore does not contribute to weight loss.

Vitamins for lowering cholesterol

How to Lower Cholesterol

To protect cells from damage by free radicals, it is necessary to ensure the intake of a sufficient amount of vitamins B3, C, E.

Vitamin B3 (nicotinic acid) reduces” bad “and increases” good “cholesterol, inhibits its production by the liver, slows the formation of new plaques, softens existing, lowers blood glucose levels. Vitamin is contained in groats , coarse bread , carrots , yeast , dried mushrooms .

Vitamin C is useful for the prevention of atherosclerosis. It reduces the permeability of artery walls, the probability of atheromatous plaque formation, promotes the synthesis of collagen fibers. It is not effective in the treatment of existing plaques.

Vitamin E protects cells from the action of free radicals. Deficiency of the vitamin contributes to the development of atherosclerosis.

How to reduce cholesterol by folk remedies from garlic

How to Lower Cholesterol

An effective means of prevention and treatment of atherosclerosis is garlic. It improves the elasticity of the vessels, softens hardened plaques, lowers cholesterol due to the action of allicin , a strong antioxidant. An unpleasant odor from the mouth after eating garlic is eliminated if you chew parsley leaves .

Recipe for garlic tincture : 300 g peeled garlic finely chop, pour 0.5 l vodka . Insist a month in a cool dark place, drain. Take before eating, drinking a sip of milk according to the following scheme:

  • Before breakfast take 1 drop, before dinner 2 drops, before dinner 3 drops. Before each meal, increase the dose by one drop, bringing it to a breakfast of the sixth day to 15 drops.
  • Before lunch on the sixth day, start lowering the dose, taking already 14 drops, before dinner, 13 drops. Continuing, bring to 1 drop before dinner for 10 days.
  • Starting from 11 days, take 25 drops before each meal until the tincture is over.

Treat garlic tincture once every five years. Recipe for garlic, lemon juice and honey .

<span style = "text-decoration: underline;" Grind the head garlic , squeeze the juice half lemon , add 1 tsp. honey . Fully accept the remedy in two meals in the morning and evening for half an hour before meals.

<recipe for garlic, sunflower oil, lemon

. Grate the garlic head , place in a glass jar, pour a glass of unrefined sunflower oil . Insist for 24 hours, shaking occasionally. Add the juice of one lemon , stir.Infuse the week in a dark cool place.

Take 1 hour. for half an hour before meals. After three months of treatment, make a monthly break, then treat for another three months.

Folk remedies for lowering cholesterol

How to Lower Cholesterol

  • Brew 1 tsp. crushed leaves of plantain a glass of boiling water, insist 10 minutes. Take a glass for an hour, this is the daily dose.
  • Fresh plantain leaves wash, finely chop, squeeze, get juice, drain. Mix with the same amount of honey . Soak in a water bath for 15 minutes. Take 1 tsp. twice a day.
  • Brew 1sp. hawthorn a glass of boiling water, insist in a sealed container 2 hours, strain. Take 3 p.s. after meal.
  • Brew 0,5 liters of boiling water 2-3 ts.l. seeds of dill , 2-3с.л. chopped valerian root , infuse for 10-12 hours, strain. Add 3-4 leaves honey , mix. Keep refrigerated. Take to cleanse the vessels of 1-2 pp. for half an hour before meals.

Seeds of cucumber effectively clean the walls of arteries from the inside, reduce cholesterol. They are successfully used for the prevention and treatment of atherosclerosis.

For the same purpose it is useful to drink regularly green tea .

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