How to Lower Cholesterol

The battle against cholesterol, and the potential damage it causes, can also be overcome with natural remedies. As long as you're aware of at least three fundamental things. First: to be effective, they require time and consistency. Second: when you suffer from high cholesterol, you need to monitor its progress in the only correct way possible: through a blood test. And finally, in the case of high values, you should always consult your doctor: he will tell you when cholesterol-lowering drugs, usually statins, become indispensable. In the meantime, let's try to understand what cholesterol-lowering drugs are. cholesterol, what risks it causes and what are the natural remedies to lower it without resorting to drugs.

What is cholesterol?

Il cholesterol, a fatty substance present in the blood, performs important functions for the organism, but is able to become harmful be present in high quantities: excesses can cause the onset of cardiovascular diseasesHypercholesterolemia, which occurs when cholesterol levels exceed 240 mg/dL, is a problem that, as data from the ISS-ANMCO (National Institute of Health-National Association of Hospital Cardiologists)/Health Examination Survey show, affects 38 percent of Italians. It is therefore an important substance, as it is involved in the digestion process, in the production of vitamin D and can promote the construction of cell walls and especially of the nervous system. Alongside the "good" HDL cholesterol, which does not cause damage but, on the contrary, performs a protective function, there is the "bad" LDL cholesterol, which can deposit in the artery walls, increasing the risk of infarct, stroke and other cardiovascular diseases.

When it's too high

If after the level of 240 mg/dL we talk about hypercholesterolemia, and thus we enter the realm of a true pathology. In reality, a "normal" level must be measured based on the person's cardiovascular and renal history. If the person has already had problems of this kind, for example, total cholesterol should be below 200 mg/dL and, above all, "bad" cholesterol, or LDL, should be below 130, while "good" cholesterol should be between 40 and 50 mg/dL.

Cause

High cholesterol can be a hereditary problem and in this case it can also affect children, it can be linked to some diseases such as diabetes, obesity, genetic diseases or problems with the thyroid, but in most cases, it's linked to poor nutrition, particularly a diet high in fat. However, the most common causes of cholesterol are also related to lifestyle factors, not just poor nutrition: excessively sedentary habits, smoking and alcohol use, and drug use.

Il cholesterol “Bad” tends to increase, and this is another cause of its excessive value, with age. With age, the body's ability to metabolize and eliminate it decreases. cholesterol in excess, and therefore its accumulation increases. This process begins around age 45 in men, and around age 55 in women. The fats we eat daily are divided into saturated and unsaturated fats. The former, the most dangerous to our health, are those that are solid at room temperature, such as the white fat found in animal meat or that found in butter. Unsaturated fats, on the other hand, are those that are liquid at room temperature, such asolive oilNumerous studies have shown that including too much saturated fat in your diet increases LDL cholesterol levels.

In short, the main causes of high cholesterol are linked to our lifestyles, for very specific reasons. In particular:

Unhealthy dietA diet high in saturated fats, trans fats, sugars, and processed foods can raise LDL ("bad") cholesterol levels and lower HDL ("good") cholesterol levels. Foods such as fatty meats, butter, cheese, fried foods, and packaged snacks are particularly problematic.
sedentaryLack of regular physical activity can contribute to increased bad cholesterol and decreased good cholesterol. Exercise helps maintain balanced cholesterol levels.
SmokeCigarette smoking damages blood vessels and reduces HDL cholesterol levels, increasing the risk of cardiovascular disease.
Excess alcohol: Excess alcohol can increase cholesterol and triglyceride levels in the blood, contributing to the onset of hyperlipidemia.
ObesityExcess weight, especially the "apple-shaped" shape (accumulation of abdominal fat), is a risk factor for high cholesterol. Obesity tends to increase LDL cholesterol and triglyceride levels, while decreasing HDL cholesterol.

Diseases that raise cholesterol

Some pathologies can lead to a significant increase in cholesterol.

Diabetes mellitus: especially if not well controlled, it can negatively affect cholesterol levels, increasing levels of LDL cholesterol (“bad” cholesterol) and reducing levels of HDL cholesterol (“good” cholesterol).
HypothyroidismWhen the thyroid doesn't produce enough hormones, as in hypothyroidism, LDL cholesterol levels can increase. The thyroid affects cholesterol metabolism, so a thyroid disorder can interfere with its elimination.
Nephrotic syndromeKidney diseases, such as nephrotic syndrome, can cause elevated cholesterol, as protein loss in the urine can interfere with cholesterol metabolism.
Malattie epaticheLiver diseases, such as cirrhosis or non-alcoholic fatty liver disease, can alter the production and metabolism of cholesterol, leading to elevated levels.
Cushing's syndrome: This condition, which results from excessive production of cortisol by the adrenal glands, can increase blood cholesterol levels.

Cholesterol and stress

Stress can also lead to an increase in bad cholesterol. The mechanism is this: stress causes constant stimulation of the sympathetic nervous system, and increases blood pressure, heart rate, and respiratory rate. All of these factors impact the condition of the arteries, predisposing them to cholesterol accumulation.

Foods that lower high cholesterol

But let's see together, What foods can help prevent and combat hypercholesterolemia and increase good cholesterol?:

Legumes

Bring legumes to the table often, up to 4 times a week. Beans, lentils, ceci, are foods rich in fiber that can slow down the rate of cholesterol absorption in our body.

Fruits and vegetables

It is essential to consume at least 2-3 portions of vegetables and 2 of fruit per day: together with legumes they contribute to providing the body with the right amount of fibers And they are also rich in vitamins and antioxidants, essential nutrients for reducing overall cardiovascular risk. And for a healthy break, opt for nights As a snack: they're good for the heart and can reduce cholesterol. However, be careful not to overdo it, as they're high in calories; 50 grams a day is enough. Even rhubarb it's precious.

Oatmeal

Do you know that theoats Can it lower LDL cholesterol? The beta-glucan it contains can absorb LDL cholesterol, allowing the body to expel it.

Whole foods

Yes to pasta, rice, cereals and wholemeal bread: they are rich in fibre and therefore able to reduce intestinal absorption of cholesterol. Even thebarley It can help lower cholesterol. So take advantage of this opportunity to buy whole grains to use in pasta dishes and salads, whole grain flakes to enjoy for breakfast, and various whole grain flours to use in homemade bread and pasta.

Fish

Fish is a food that can be served without any problems, even 2-3 times a week, limiting your consumption of shellfish and crustaceans. Avoid fried foods and opt for grilled or broiled fish. cartouche or steamed. Omega-3 not only helps prevent heart disease but can also increase good cholesterol.

Meat

Limit your consumption of carne And make sure it comes from a lean cut, free of visible fat. Avoid eating offal and cured meats high in saturated fat, and opt only for lean cured meats such as bresaola or prosciutto, from which the fat can be removed.

Milk, yogurt and cheeses

Cheese is allowed, but in moderation: no more than once a week, and choose low-fat cheeses. As for milk, choose skim or semi-skimmed milk, while low-fat yogurt is best.

Dressings

Avoid butter, lard, and animal fats. Instead, use extra virgin olive oil or soybean, sunflower, peanut, and corn oil. rice: the latter has anti-cholesterol properties.

Tofu

Il tofu, rich in vegetable proteins, mineral salts and isoflavones, it helps reduce bad cholesterol levels.

Foods to avoid with high cholesterol

Let's see now instead, What foods should you avoid if you have high cholesterol?:

Animal fats

As already mentioned, avoid including them in your daily diet. No also to Palm oil and coconut.

Eggs

Limit your egg consumption to no more than 2-3 times a week, including pasta and baked goods which contain them.

Esotic fruit

Did you know that coconuts are rich in saturated fatty acids, which are converted into cholesterol in the body?

Alcohol

Excessive consumption is harmful to health in general and especially in cases of hypercholesterolemia associated with hypertriglyceridemia.

Cooking methods

Cooking methods, whether directly or indirectly, can also influence cholesterol levels and contribute to their reduction. Steaming, boiling, grilling, and searing are particularly recommended. MicrowaveAll methods that exclude the use of additional fats which certainly increase cholesterol levels.

Diet to lower cholesterol

A cholesterol-lowering diet is very easy to follow. Just consider these nutritional elements:

Fish twice a week
No more than two glasses of wine a day, preferably red
Less than 5 grams of salt per meal
Fiber for 35-45 grams per day
Fruit 200 grams per day
Vegetables per 200 grams per day