Over 70 percent of adult Poles have too high cholesterol, but only one in three tries to lower its concentration. It is worth looking for specialized allies. These include substances called statins. Before you reach for synthetic ones, try natural statins.

High cholesterolare great at reducing statinsstatins . Before you reach forsynthetic , check to see ifnatural statinswill solve your problem. The fight against excess cholesterol will be supported by physical activity and a proper diet. There must be no shortage of fish in the diet. Their meat is rich in omega-3 fatty acids, which include inhibit the clumping of platelets and inhibit the inflammatory processes responsible for the formation of atherosclerotic plaque.

Rapeseed oil is a great anticholesterol product. Oleic acid contained in it lowers the concentration of LDL cholesterol (it is deposited in the walls of the vessels), but it does not reduce the concentration of HDL fraction, which has protective properties.

Fruits and vegetables to help lower cholesterol

Fruits and vegetables are a valuable ally because they provide vitamin C, beta-carotene and flavonoids. These compounds prevent the oxidation of cholesterol in LDL particles, making it less atherogenic.

Avocados are especially valuable as they contain a lot of monounsaturated fatty acids. They help to control blood sugar levels and further strengthen the walls of the arteries. They also lower LDL cholesterol and raise the level of good HDL.

Garlic is another benefactor, but you can't overdo it. A safe dose is one clove of garlic a day. Larger doses may damage the liver. Garlic lowers cholesterol and triglycerides, and also prevents inflammatory processes in the blood vessels.

Shiitake, edible cottage cheese, is just gaining popularity in Poland, but in Asian countries, especially Japan, it is considered a miracle medicine. This fungus owes its pro-he alth properties to, among others eritadenine, which (it has been proven in animal studies) significantly lowers cholesterol levels.

Linseed - wonderful grains

For the sake of he alth and the proper level of cholesterol in the blood, you can introduce into your diet plants rich in natural statins, i.e. substances that lower the level of bad LDL. Linseed thatit is usually taken for gastrointestinal problems, and it can also help fight high cholesterol. This is because the seeds contain a lot of omega-3 and omega-6 unsaturated fatty acids, which help to regulate blood cholesterol levels. It is also a rich source of fiber, and this, when combined with water, creates a gel substance that absorbs cholesterol. It is also worth reaching for oatmeal, which, in addition to the richness of vitamins, also contains soluble fiber and essential fatty acids. This combination of flake ingredients allows you to regulate the cholesterol level: lower the bad and increase the good.

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Author: Time S.A

Remember that a properly selected diet will lower the concentration of "bad" cholesterol and help in the fight against cardiovascular diseases. Take advantage of JeszCoLubisz - the innovative dietary system of the He alth Guide and enjoy an individually selected plan and constant care of a dietitian. Take care of your he alth and reduce the risk of atherosclerosis, heart attack or stroke.

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Cholesterol Norms

Specialists are increasingly departing from setting rigid standards for total cholesterol and its HDL and LDL fractions. An individual assessment of the results is preferable and should be linked to the overall he alth of the patient. The reference range is:

  • total cholesterol: 115 - 190 mg / dl
  • HDL cholesterol: at least 40 mg / dL
  • LDL cholesterol:

- less than 70 mg / dl for people at very high risk, after a heart attack and stroke - less than 100 mg / dl for people at high risk for cardiovascular disease - less than 115 mg / dl for people with moderate or low risk of cardiovascular disease.

How about supplements?

There are many preparations to lower the concentration of bad cholesterol. They may contain garlic, artichoke, linseed oil, rowan, rosehip and dandelion root extracts. Recently, agents containing monacolin K, commonly known as phytostatin, which are produced in the process of red rice fermentation under the influence of monascus purpueus, have gained considerable interest. Monacolin K works in the same way as synthetic statins, i.e. it inhibits the formation of cholesterol in the liver, which lowers the level of LDL in the blood as well as the level of triglycerides. Preparations containing this phytostatin must not be combined with synthetic statins, because side effects may occur. Preparations with monacolin should be started if the cholesterol level has not been lowered by plant sterols.

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When everything fails

Research shows that consistent dietary guidance and physical activity are very effective tools for keeping your cholesterol levels safe. But not everyone can impose such a rigor on themselves. The physician may then suggest pharmacological agents, e.g. synthetic statins. They are especially recommended if the patient has high cholesterol, is obese, smokes cigarettes, likes fatty food, has other risk factors for a heart attack.

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