High levels of bad cholesterol, specifically its “bad” LDL fraction, are one of the main risk factors for cardiovascular disease. Fortunately, a proper lifestyle and diet can make a significant difference in lowering LDL levels and improving health. This article is a comprehensive guide to help you understand how to effectively control cholesterol and reduce the risk of complications.
What is cholesterol and why is LDL “bad”?
Cholesterol is a fatty substance necessary for the proper functioning of the body. It participates in the construction of cell membranes, the production of hormones and vitamin D. However, an excess of it, especially of the LDL (low-density lipoprotein) fraction, can lead to the deposition of atherosclerotic plaques in the arteries, narrowing their lumen and impeding blood flow. This, in turn, increases the risk of heart attack, stroke and other cardiovascular diseases.
Factors affecting cholesterol levels
Blood cholesterol levels depend on many factors, both genetic and environmental. Among the most important are:
- Diet: Consuming high amounts of saturated and trans fats, sugar and processed foods raises LDL levels.
- Lack of physical activity: A sedentary lifestyle promotes the accumulation of cholesterol in the arteries.
- Overweight and obesity: Overweight people are more likely to have a problem with high cholesterol.
- Smoking: Smoking damages blood vessels and raises LDL levels.
- Genetic factors: family predisposition may increase the risk of high cholesterol.
- Age and gender: The risk of high cholesterol increases with age. After menopause, women are more likely to have elevated LDL levels.
- Diseases: Some medical conditions, such as diabetes, thyroid or kidney disease, can affect cholesterol levels.
How to lower bad cholesterol?
Lifestyle changes are key in the fight against high cholesterol. Here are the most important steps to take:
1. healthy diet:
- Limit saturated fats: These are mainly found in products of animal origin, such as red meat, fatty milk and its products, butter, lard. Instead, choose lean meat (poultry, fish), reduced-fat milk and yogurt, vegetable oils.
- Avoid trans fats: These are artificially hydrogenated vegetable oils present in many processed products such as margarines, cookies, chips and fast food. Read labels and avoid products containing “hydrogenated vegetable fat” or “partially hydrogenated vegetable fat.”
- Increase your fiber intake: Dietary fiber helps lower cholesterol by binding it in the intestines and making it harder to absorb. You’ll find it in whole-grain products (bread, pasta, rice), fruits, vegetables, and pulses.
- Eat plenty of fruits and vegetables: They provide vitamins, minerals, antioxidants and fiber that benefit cholesterol levels and heart health.
- Include foods rich in omega-3 fatty acids in your diet: omega-3 fatty acids lower triglycerides and raise “good” HDL cholesterol. You can find them in oily sea fish (salmon, mackerel, tuna), walnuts, flaxseed.
- Limit sugar: Excess sugar raises triglycerides and lowers HDL levels. Avoid sweetened drinks, sweets, white bread.
2 Physical activity:
- Exercise regularly: Physical activity helps lower LDL levels, raise HDL levels, reduce body weight and improve heart health. Try to exercise at least 30 minutes most days a week.
- Choose an activity that suits you: It can be brisk walking, running, cycling, swimming, dancing. It is important that the activity be moderately intense and regular.
3. maintaining a healthy body weight:
- Lose weight if you are overweight: Even a small reduction in weight can significantly reduce cholesterol levels.
- Control your waist circumference: A large waist circumference is indicative of abdominal obesity, which increases the risk of heart disease.
4 Quit smoking:
- Smoking damages blood vessels and raises LDL levels. Quitting smoking is one of the most important steps you can take for your health.
5 Limit alcohol consumption:
- Excessive alcohol consumption raises triglyceride levels and can contribute to excessive body weight. Keep alcohol consumption to a minimum.
6. regular examinations:
- Get your cholesterol levels checked regularly: Cholesterol levels should be tested at least once every 5 years, and more often in people at risk.
When is drug treatment necessary?
Lifestyle changes are essential in the fight against high cholesterol. However, in some cases, drug treatment may be necessary. Your doctor may prescribe cholesterol-lowering drugs if:
- Lifestyle changes do not work.
- You have very high cholesterol levels.
- You are at high risk for heart disease.
- You suffer from heart disease.
Home remedies to lower cholesterol
In addition to the above recommendations, there are many home remedies that can help lower cholesterol:
- Eating products rich in plant sterols and stanols: Sterols and stanols are naturally occurring substances in plants that block the absorption of cholesterol in the intestines. You can find them in some margarines, yogurts and other foods enriched with these ingredients.
- Drinking green tea: Green tea contains antioxidants that can help lower cholesterol.
- Garlic consumption: Garlic has properties that lower cholesterol and blood pressure.
- Use of herbs: Some herbs, such as milk thistle and artichoke, can help lower cholesterol levels.
Remember!
Home remedies are no substitute for a healthy lifestyle and pharma treatment
Important:
The information contained in this article is for educational purposes and is not a substitute for medical advice. If you have serious eye health problems, you should contact an ophthalmologist immediately.
