How to reduce blood cholesterol?

The word "cholesterol" puts many people in holy awe: we firmly believe that cholesterol is harmful, full stop! Is cholesterol as harmful as is commonly believed? What level of cholesterol in the blood is considered normal? How to lower blood cholesterol, if such a need arises? 

Blood cholesterol levels: myths and misconceptions

Cholesterol is a naturally occurring fatty alcohol (lipid). It is found in the cell membranes of the vast majority of living organisms. After watching adverts on TV, it may seem that the main source of cholesterol is from food. In fact, only about 20 per cent of cholesterol comes from food; the rest is produced by the body's internal organs.

Cholesterol is very important for the normal functioning of the body. It ensures the stability of cell membranes, contributes to the production of vitamin D and various hormones, and is important for the normal functioning of the nervous and immune systems. Where does the belief that cholesterol is harmful come from?

The fact is that the necessary substances to the tissues of the body come with blood. Cholesterol is not water-soluble, which means that water-based blood cannot transport it. Special transporter proteins are used to transport cholesterol. Cholesterol forms complexes with them - lipoproteins. They are water-soluble and can be transported with the blood.

Different groups of lipoproteins have different effects on the human body. For example, low-density lipoproteins (LDL) are called "bad" lipoproteins. They are poorly soluble in water, so they can precipitate cholesterol crystals. LDL are the "culprits" of atherosclerotic plaques.

And high-density lipoproteins (HDL) are the "good" lipoproteins. They dissolve well and do not precipitate cholesterol. High levels of HDL in the blood are normal for a healthy body and are good for the body.

So not all cholesterol is equally harmful. The harm of cholesterol actually refers to the harm of the "bad" lipoproteins, and when we talk about blood cholesterol levels, we mean LDL levels.

How to lower blood cholesterol?

Several factors affect the level of cholesterol in the blood (meaning "bad" cholesterol). Some of them are various diseases (endocrine disorders, kidney and liver diseases). But in most cases, high blood cholesterol is a consequence of an improper lifestyle. The increase in the level of "bad" lipoproteins is influenced by:

1. unhealthy diet;

2. overeating;

3. smoking;

4. alcohol abuse;

5. insufficient physical activity, hypodynamia;

6. overweight, obesity. 

How to reduce blood cholesterol? If lipid metabolism disorders and increased LDL levels are caused by a disease, the disease itself should be treated. But most often the key to normalising cholesterol levels is a healthy lifestyle: regular physical activity, avoidance of bad habits, weight loss.

In addition, you need to adjust your diet. The level of "bad" cholesterol in the blood is increased by foods high in cholesterol, saturated animal fats and "fast" carbohydrates. Such foods include fatty meat and sausages, lard, sweets and confectionery, offal, animal fats, smoked meats, fatty dairy products, etc.

In case of elevated cholesterol levels should be excluded from their diet for a while, giving preference to the following products:

1. vegetable oils;

2. poultry meat (except duck), veal, beef, lean pork;

3. sea fish;

4. legumes;

5. cereals;

6. fruits (preferably citrus fruits);

7. vegetables, greens;

8. dried fruits;

9. nuts (except coconut);

10. vegetable margarine or low-fat butter;

11. skimmed dairy products;

12. beverages - tea, natural juices, mineral water.

 

It is best to cook foods without fat: steamed, grilled, baked, boiled or stewed. Reduce the consumption of eggs: no more than two per week, no more than one egg yolk per day.

When the level of "bad" cholesterol decreases to normal, you can gradually introduce into the diet products that you had to give up. But they should be an addition to the diet, not the basis of it!

We remind you that you can determine the content of Cholesterol and Lipoproteins in any treatment room of OLYMP СDL.