How to lower cholesterol: 9 simple rules

High cholesterol is dangerous, it causes problems with the heart and blood vessels. Everybody knows it. The most advanced even aware that cholesterol can be different - the "bad" and "good." That's just to explain what the difference is capable not everyone.

What is cholesterol

In fact, cholesterol is not an enemy. It is a waxy substance found in every cell of the body and performs many important functionsCholesterol:

1. Is the main raw material for the production of bile acids through which the split in the intestine obtained from food fats.
2. Involved in the production of hormones, including testosterone and estrogen.
3. It plays an important role in the synthesis of vitamin D.
4. It strengthens the walls of cells, including neurons in the brain.

In general, no cholesterol - there is no health, and life, either. Another issue that sometimes cholesterol can look back to the dark side of health. And no fault of their own.

What is the "bad" cholesterol

"Bad" - symbol. And "good" and "bad" cholesterol - are one and the same substance. Only with nuance.

The blood cholesterol can not be in a pure form. The blood vessels it is moved exclusively in connection with all kinds of fats, proteins and other auxiliaries. These complexes are called lipoproteins. They (or rather, their composition) was determinedCholesterol Levels related to cholesterol.

• 'Bad' cholesterol - the one that is part of the low density lipoprotein (LDL or LDL; Eng. LDL). LDL cholesterol deposited on artery walls, forming the very unfortunate cholesterol plaques. They disrupt blood flow and can cause all kinds of cardiovascular problems: heart attacks, Strokes and so on.
• A "good" cholesterol - the one that is part of the high density lipoprotein (HDL or HDL; Eng. HDL). It is in this form of cholesterol goes to the tissues and organs and, therefore, does not settle on the walls of blood vessels and brings the body only benefit.

In fact, the fight against cholesterol is as follows: it is necessary to increase the blood levels of "good" cholesterol and also reduce the level of "bad". Unless, of course, their values ​​are outside the norm.

What is the rate of cholesterol

Common to all standards do not exist. It all depends on age, sex, health status of a particular personDiagnostics and correction of disorders of lipid metabolism in the prevention and treatment of atherosclerosis Russian recommendations.

Thus, the male levels of "good" cholesterol should be more than 1 mmol / l, and for women - 1.2 mmol / l.

With the "bad" cholesterol is more difficult. If you are not at risk, we must try to ensure that it does not pass the level of 3.5 mmol / L. But if you are predisposed to cardiovascular disease, "bad" cholesterol should not exceed 1.8 mmol / l.

Those at risk include Cholesterol Levels those who:

• It has a bad heredity: vascular disorders diagnosed in close relatives, especially parents.
• Suffers from hypertension (high blood pressure).
• ill diabetes the second type.
• Smokes.
• It is overweight.
• Leads a sedentary lifestyle.
• Eat foods high in saturated fat. there are studiesRevisiting dietary fat guidelines?Which prove that saturated fats in terms of cholesterol is not as harmful as previously thought. However diet with an emphasis on butter, fat and other fat content is still automatically switches you to the risk.

Cholesterol is desirable to monitor theCholesterol Levels: What You Need to Know over a lifetime by renting a corresponding blood test at least once every 5 years. But it is especially necessary to be biased to men 45-65 years and women 55-65 years old: if you walk into these categories, you should do tests at least once in 1-2 years.

How to lower your cholesterol at home

Typically, cholesterol-lowering special physicians prescribe drugs that suppress the synthesis of this substance in the liver.

About 80% of cholesterol (about 1 g daily) is carried by the body, especially the liver. The rest we get from food.

But often you can do without tablets - almost enough to reconsider life. Here are 9 simple rules11 Tips to Cut Your Cholesterol FastWhich will help you control cholesterol - reduce the "bad" and increase "good". Consult with your physician and come to life.

1. Eat fewer trans fats

Under the ban chips, burgers, other fast food, as well as shops pastries, including cakes and pastries. These products contain trans fats, which increaseEffect of different forms of dietary hydrogenated fats on LDL particle size values ​​of "bad" cholesterol and lower levels of "good".

2. Get rid of excess weight

Not necessarily strive for the parameters of a supermodel. enough to lose 4.5 kgTo the level of LDL-cholesterol fell by 8%. And, of course, continue to lose weight until your tests do not show normal.

3. move more

Enough training to devote just 2.5 hours per week (for example, walking for half an hour every weekday), to increase the "good" cholesterol and decrease "bad".

4. Lean on fruits, vegetables and cereals

Especially those that contain a lot of fiber (crude fiber): oatmeal, apples, prunes, beans... Among other things, fiber will allow you to feel full longer, which means that to get rid of excess weight.

5. Eat nuts

Any: Walnut, timber, peanuts, cashews... All kinds of nuts contain substances that help reduce the level of "bad" cholesterol. The only disadvantage of such a diet - it is very high in calories.

6. Learn to relax

The higher stressThe higher the level of "bad" cholesterol.

7. Add spices

Enough to eat on the half garlic cloves every day to "bad" cholesterol rather quickly decreased by 9%. Also do not forget to spice dishes with black pepper, turmeric, ginger, coriander and cinnamon.

8. Quit smoking

waiver smoking It increases the level of "good" cholesterol by 5%.

9. laugh often

This is the case when the laughter can be a drug. As well as giving up smoking, it increases the level of "good" cholesterol, while reducing the amount of "bad".