Medical statistics show that cardiovascular diseases, previously considered diseases of the elderly, are rapidly getting younger. In this played a significant role lifestyle change and nutrition, as the emergence of a large number of people with elevated levels of cholesterol in the blood.
What does it mean, is it dangerous?
In fact, cholesterol is an important element of the body’s vital activity, it participates in the formation of cell membranes and other important structures. Therefore, this substance is not harmful in itself, but its excess.
Excess cholesterol damages the vascular wall and leads to the formation of plaques that interfere with blood flow. Obstruction of blood flow in coronary or cerebral vessels can lead to coronary heart disease or transient ischemic attacks.
The complete cessation of blood flow in the vessel due to cholesterol plaque is a common cause of heart attack or stroke.
Since cholesterol is not soluble in water, it is not present in the blood in its free form, but in the form of compounds with transport proteins. These substances are called lipoproteins. They have a complex structure, and depending on exactly where they were synthesized, they have different biochemical characteristics.
Lipoproteins are usually classified by density. Those that are synthesized in the intestine, have a very low density and are referred to as VLDL, usually rarely found in the blood, because in the liver they turn into low-density lipoproteins - LDL.
The intermediate product of this reaction is LFP (intermediate density). All of these compounds conditionally, though not quite correctly, called bad cholesterol. It is based on LDL, other substances are present in small quantities in the liver and vessels of the portal vein system.
Their function is to deliver cholesterol from the digestive system to all other cells, but an excess of this fraction leads to vascular diseases.
Good cholesterol is HDL (high density). They deliver excess cholesterol from the cells to the liver and intestines, which are not part of the cell membranes. The level of this fraction is extremely rarely dangerously high. In order to assess the risk of atherosclerosis, the concept of atherogenicity is introduced - this is the ratio of LDL and HDL.
In the figures that can be seen on the blood test form, the normal values are as follows:
- total cholesterol - up to 5.2 mmol / l;
- LDL - 2.6-3.3 mmol / l;
- HDL - above 1.6mmol / l;
- atherogenic coefficient - 2 - 2.5
When to start lowering cholesterol
Atherosclerosis can be asymptomatic for a long time and can only be detected by laboratory tests. However, high cholesterol indicates that the patient is likely to have plaques in the vessels, which means there is a high risk of developing diseases caused by atherosclerosis.
In the previous section, normal indicators are indicated, but a slight excess of them does not mean illness, there is a certain interval of boundary values, which cannot be called normal, but they are not yet a definite sign of pathology. Hazardous to health values are:
- total cholesterol - above 6.2 mmol / l;
- LDL - above 4.9 mmol / l;
- HDL - less than 1 mmol / l;
- Atherogenic coefficient - above 3.5
The appearance of such indicators even in the absence of symptoms is a sign of atherosclerosis, which means that it is time to think about reducing the level of cholesterol in the blood.
How to lower cholesterol in the blood: basic methods and tips
To normalize cholesterol levels, a very deep revision of one’s lifestyle and nutrition is needed. First of all, you should deal with what increases it. Cholesterol enters the body with food, and its excess excreted in the feces.
It becomes harmful if it receives more than the body needs, then LDL is synthesized a lot, and they circulate in the blood in large quantities, causing disturbances in the vessels.
Part of cholesterol accumulates in the tissues, but most of it is deposited in the fatty tissue. Therefore, a large amount of subcutaneous fat leads to a decrease in HDL levels.
Based on this, risk factors for atherosclerosis are becoming apparent - overeating, excess animal fat in food (butter, lard, fatty meat), as well as overweight and a sedentary lifestyle, which contributes to its accumulation. A significant role is played by hereditary factors that contribute to a more rapid accumulation of excess weight and maintaining high cholesterol.
To lower cholesterol, you need to reconsider your lifestyle. First of all it concerns food.
It is necessary to introduce into the diet more vegetables, fruits and cereals, unleavened bread, low-fat dairy products, dietary meat and fish, vegetable oil. Sweets and pastries do not directly affect cholesterol, but they contribute to the accumulation of excess weight, so their amount should be limited.
To normalize weight, if there is an excess of it, it is necessary not only to limit certain products, but also to pay more attention to sports activities.
If there is no possibility to train in the gym, then walking (at least an hour a day), a light complex of daily exercises, morning or evening exercises can cope with maintaining normal motor activity.
In order to accurately determine the required amount of food and physical activity, you need to seek advice from a nutritionist.
If the numbers in the analyzes are very high, and there are already serious signs of diseases caused by atherosclerosis, then you must take drugs to lower cholesterol. They belong to the group of fibrates, and are developed relatively recently. Released from pharmacies only by prescription, so they must be prescribed by a doctor.
How to lower blood cholesterol in women
The female body has a number of specific features that should be considered when evaluating the results of the analysis. Normal cholesterol levels in women are higher than in men, as is the wider range of borderline values. This is due to the influence of female sex hormones and features of fat deposition in women.
However, the risk of developing cardiovascular diseases with the same level of cholesterol in women is lower than that of men, this is associated with a broader understanding of the norm of cholesterol in women.
In order to prevent a dangerous increase in cholesterol and reduce it if required, a woman needs to pay more attention to her weight and proper nutrition. In some cases, hormone therapy may be required if the level of female sex hormones is higher than normal, but in most cases, hormonal treatment is impractical.
How to lower blood cholesterol by diet
Diet - the easiest and most reliable way to reduce cholesterol in the blood. Diet should be selected individually, based on the characteristics of the patient, his work schedule, financial capabilities, level of physical activity. The patient cannot change many factors in his life, for example, it is often impossible for him to change jobs.
Best of all, if in the preparation of the diet will help a professional nutritionist. First of all, it is necessary to calculate the normal energy costs, which are necessary for the maintenance of the patient's vital activity taking into account his physical activity.
Fat and smoked products are excluded from the diet, more vegetable dishes are included. Confectionery is better to replace with fresh fruit - they are less conducive to the accumulation of cholesterol.
Water, tea without sugar, compotes can be drunk without restriction, juices are preferably unsweetened, and it is better to refuse soda water at all. Alcohol is undesirable.
The main criteria for a properly selected diet are the patient's well-being, a gradual weight loss (1-2kg per week), and an improvement in laboratory parameters.
If this does not happen, then either the diet is chosen incorrectly, or it is not enough and additional measures are needed.
Products that lower cholesterol in the blood: table
To choose the right diet, you need to know which foods have a positive and which have a negative effect on cholesterol levels. The table lists the content of this substance in products that reduce its level.
| Product | Cholesterol content, mg |
|---|---|
| Skimmed milk or kefir, 1 cup | 2 |
| Fat-free cottage cheese, 100g | 9 |
| Cream cheese, salty cheeses, 25g | 17 |
| Milk ice cream, 100g | 14 |
| Chicken, white meat without skin 100g | 40 |
| Pork without fat, 100g | 88 |
| Veal, 100g | 70 |
| Sausages, 100g | 32 |
| Canned fish, 100g | 95 |
| Fish, low-fat, 100g | 60-80 |
| Herbal Products | 0 |
You should pay attention to the fact that, contrary to popular belief, pork is a more dietary product than beef (adult meat), but only if it is separated from lard.
Instead of beef, veal is much more useful - it contains very little fat. Herbal products do not contain cholesterol at all.
From ice cream, only milk cholesterol does not raise, and cream and ice cream cannot be considered dietary.
How to lower bad blood cholesterol by folk remedies
Traditional methods of treating hypercholesterolemia can be effective in the early stages. It is advisable before you apply them, ask the doctor for advice, so as not to harm their health. Their biggest advantage is a small number of contraindications, most often these are allergic reactions.
Licorice root can be bought at the pharmacy. To reduce cholesterol need a dry fee. Two tablespoons of dried licorice root is boiled in boiling water for 20 minutes, then insist, cool and take four times a day after meals.
Hawthorn flowers poured boiling water and insist about half an hour, then take every day in the morning. It is important - to reduce cholesterol you need a water infusion, not alcohol tincture!
Flaxseed is used in the form of porridge, decoctions or infusions. You can brew it in different ways, the most popular recipe is to pour a tablespoon of seeds with a glass of boiling water, to insist about ten minutes. Take in the morning.
How to quickly lower cholesterol - drugs and dietary supplements
To quickly and effectively reduce cholesterol, if this is not enough diet and lifestyle changes, the doctor may prescribe drugs from the group of fibrates.
You do not need to wait for an instant result from them - a quick decrease in cholesterol is impossible and not beneficial for the body. Drugs are sold by prescription.
Prevention
Prevention of high cholesterol - in a healthy diet, normal weight, constant physical activity and timely examinations by a doctor.
For more information on cholesterol-lowering foods, see the following video.
