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Cholesterol is a blood lipid that is present in the cells of all living organisms. We get twenty percent of cholesterol from food, and eighty percent is produced by the liver, kidneys, gonads, adrenal glands and intestines. Cholesterol protects our body from cancer and also plays a role in important role in the work of various organs.
Types of cholesterol
- General
- High density - "good" cholesterol
- Low density - “bad” cholesterol
High-density cholesterol helps move fats, including total cholesterol, between cell groups. It rids the body of excess cholesterol, moves cholesterol from the heart muscles and blood vessels to the liver, where it is processed into bile. It is this cholesterol that should be increased.
The dangers of low cholesterol
We are usually advised to lower blood cholesterol levels. You can read about this in the article. But there is also the danger of having cholesterol levels that are too low. If we compare the mortality rate of people with high cholesterol and those with low cholesterol, then in the latter case, death occurs three times more often.
Cholesterol deficiency can cause the development of the following diseases and negative consequences:
- Severe depression and anxiety, aggression, since cholesterol is responsible for the production of various hormones, including hormones that fight stress;
- Decreased libido and infertility. Cholesterol is responsible for the production of vitamin D, which affects fertility;
- Obesity;
- Osteoporosis;
- Hemorrhagic stroke;
- Risk of developing diabetes;
- Flaw nutrients;
- Chronic indigestion;
- Alzheimer's disease;
- Memory impairment.
Why does cholesterol decrease?
Reasons for lowering cholesterol:
- Severe anemia;
- Sepsis;
- Pneumonia;
- Pulmonary tuberculosis;
- Heart failure;
- Acute pancreatitis;
- Liver damage;
- Various infections;
- Following starvation diets;
- Extensive burns;
- Genetic predisposition;
- Chronic stress;
- Selected species medicines.
In addition, lower cholesterol levels are observed in people with improper absorption of fats, as well as in those who eat a large number of foods high in fat and low in carbohydrates. Foods high in sugar also lead to lower blood cholesterol.
How to increase cholesterol: proper nutrition
What causes cholesterol to rise? Of course, this has to do with nutrition. To normalize blood cholesterol levels, you must adhere to proper nutrition. It is imperative to reduce the consumption of sugar, cereals and bread, alcohol and pasta.
And you should include foods that increase cholesterol levels in your diet.
- Fish (salmon, herring, mackerel, tuna, sea bass, sardines, halibut), flax and sesame seeds, pumpkin seeds, olive oil, nuts (walnuts, hazelnuts, pistachios, cashews, almonds). These products help normalize cholesterol metabolism, as they contain a lot fatty acids omega-3.
- Beet juice. It supports the functioning of the gallbladder, and bile plays big role in fat metabolism.
- Egg yolks, butter, caviar, beef brains, pork fat, beef liver. These products are necessary to normalize intestinal function and maintain a certain level of nutrients in the body due to the intake of dietary cholesterol.
- It is useful to eat salad from white cabbage, bell pepper and celery, seasoned olive oil, since this salad contains a lot of vitamin C, which regulates cholesterol levels in the blood.
- A good remedy is also the carrot diet. The essence of the diet is that every day you need to eat fresh carrots and drink freshly squeezed carrot juice, preferably with onions, celery and parsley.
- Very helpful green tea, since the polyphenols contained in it reduce the level of total cholesterol, and increase the level of high-density cholesterol. It is also advisable to drink cranberry juice or fruit drink.
What else causes cholesterol to rise? In addition to eating certain foods, you need to stop smoking: nicotine reduces the level of good cholesterol. You also need to include physical activity - daily exercise or just a long walk will increase your good cholesterol.
High-density lipoproteins, called "good" cholesterol, are produced in the liver. HDL cholesterol slows down the development of atherosclerosis. It removes “bad” cholesterol from all cells, including those responsible for the formation of atherosclerotic plaques.
The study of HDL values is an integral part of basic preventive and therapeutic measures aimed at reducing blood lipid levels.
HDL and LDL
HDL cholesterol is produced in the liver. It appears as a particle consisting mainly of protein, is transported by the blood to all tissues and “takes” lipids from them. The “accepted” cholesterol is transported to the liver, where it becomes part of the bile. Thanks to this mechanism, the body gets rid of excess fat.
LDL is a lipoprotein made primarily of fat. It is responsible for excess cholesterol in tissues, as well as for the formation of atherosclerosis. Therefore, HDL particles act opposite to LDL particles.
"Good" cholesterol - protective effect
High-density lipoproteins slow down the development of atherosclerosis. In addition, they have an antioxidant effect, which is to remove free radicals that cause damage to the LDL molecule. Damage to LDL particles causes them to remain in the blood for a long time, which contributes to the formation of atherosclerosis. HDL inhibits the production of proinflammatory particles in the vessel. This limits inflammatory processes in it. HDL molecules activate the regenerative potential of the cells lining blood vessels. That is, they have the effect:
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What reduces HDL concentrations?
If high-density lipoprotein cholesterol is low, it leads to adverse health effects. There is a gradual deprivation of the body of the mechanism that regulates the level of overall lipid balance.
Factors that reduce high-density lipoprotein levels:
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These are basically the same factors that cause LDL levels to increase. Therefore, changing diet, increasing physical activity, quitting smoking, and appropriate treatment of concomitant diseases should become the basis in the treatment of any lipid metabolism disorder. Improving lifestyle is necessary, also because there is still no effective drug, which increases the level of HDL in the blood. Medicines can help lower LDL levels.
HDL cholesterol and cardiovascular disease
The concentration of “good” cholesterol is lower limit values is synonymous with an increased risk of cardiovascular diseases.
These include:
- arterial hypertension - pressure above 140/90 mm Hg. Art.;
- coronary artery disease, myocardial ischemia and insufficient oxygen supply. There are limitations in physical performance, chest pain, and myocardial infarction may occur;
- cerebral stroke - can lead to paresis of the limbs, muscle paralysis, and limitation in normal functioning;
- renal ischemia, which increases with hypertension;
- Lower limb ischemia leads to pain in the limbs and difficulty walking.
Low HDL cholesterol
The lower the HDL concentration, the higher the risk of the diseases mentioned above. Cardiovascular diseases are the second cause of death (after cancer) in highly developed countries. It should be borne in mind that changing lifestyle after the onset of heart and vascular diseases can lead to a significant improvement in the patient’s well-being and a reduction in certain symptoms. If your high-density lipoprotein cholesterol is elevated - the development of atherosclerosis is inhibited and the size of atherosclerotic plaques even decreases. If you combine this with appropriate pharmacological treatment and LDL-lowering, you can achieve some really good therapeutic effects. And the risk, for example, will decrease.
Indications for lipid profile testing
High-density lipoproteins are tested if any of the disease risk factors are present cardiovascular systems s, as well as the coexistence of diseases such as:
- diabetes;
- cardiac ischemia;
- cerebrovascular diseases;
- disturbances of blood flow in peripheral vessels;
- hyperthyroidism or hypothyroidism.
The study is carried out as part of primary health prevention. This means that such a test should be carried out on everyone healthy person at least once every 5 years. Typically, the study identifies four parameters together:
- total cholesterol level;
- LDL fractions;
- HDL fractions;
- triglycerides.
Preparation and methodology for studying lipid profile
To test HDL cholesterol in the blood, the patient must prepare for the test in advance. This is the use of a normal diet approximately 3 weeks before the test. It is necessary to avoid overeating, as well as reducing or changing typical eating habits. You should also take medications that affect lipid metabolism and completely abstain from alcohol.
Immediately before donating a blood sample for testing, the patient must refrain from eating for 12-14 hours. Intense activities should be avoided physical activity, and in case of illness or infection, the study should be postponed for 3 weeks.
After a venous blood sample is taken, the plasma is enzymatically (using esterase and oxidase) the “good” cholesterol. High-density lipoprotein (HDL) is reported in mg/dL or mmol/L.
High density lipoproteins are normal
The normal level of the “good” cholesterol fraction is determined depending on gender and is:
- at least 40 mg/dl in men;
- at least 50 mg/dl in women.
Interpretation of research results
In the case of abnormal HDL levels, coexistence also increased level LDL and triglycerides.
You should know that the recommended form of treatment is always a diet limited in animal fats and lifestyle changes, and only then medications are used.
The pharmaceutical products used are fibrates and niacin.
The first control test of blood lipids should not be carried out earlier than 4 weeks after the start of therapy. Optimal treatment evaluation occurs after 3 months.
It is worth remembering that there are certain conditions, including completely physiological ones, which are associated with changes in the level of the HDL fraction:
- concentration can be increased with regular physical training;
- moderate consumption of alcohol, mainly red wine;
- use of hormonal therapy with estrogen.
Decreased concentration occurs:
- in some genetically determined diseases, such as familial HDL deficiency;
- in patients with diabetes mellitus;
- in people with metabolic syndrome;
- for obesity.
Diet - rules of application
What to do if your high-density lipoprotein levels are below normal? How to increase HDL levels and reduce HDL concentrations in the blood through diet?
Rules for a balanced diet include:
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Foods that increase HDL levels in the body
High-density lipoproteins can be increased in the blood if you include the following foods in your daily menu:
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Your diet should limit your intake of sugar, candy, soda and processed foods. You should not consume too often foods that are a source of saturated acids, which are present in fatty meats, dairy products, butter, sour cream.
People who are far from medicine get scared when they learn that they have high cholesterol.
After all, this substance is traditionally considered the culprit of all cardiovascular diseases - atherosclerosis, ischemic stroke, myocardial infarction.
For what reasons does the cholesterol level in the blood increase, what does this mean and what can be the danger, what to do and how to treat if cholesterol in the blood is elevated? And is cholesterol really dangerous for health?
There is a misconception that the lower the concentration of cholesterol in the blood, the better. Many patients, seeing low values opposite the “Cholesterol” column on the form with test results, sigh with relief. However, everything is not so simple.
Doctors explain that there is “bad” and “good” cholesterol. The first settles on the walls of blood vessels, forming plaques and layers, and leads to a decrease in the lumen of blood vessels. This substance is truly dangerous to health.
“Good” cholesterol, on the contrary, cleanses the walls of blood vessels and transfers harmful substances to the liver for further processing.
The level of this substance in the blood depends on the gender and age of the person:
Since high cholesterol does not make itself felt, You need to get tested annually.
Why are there elevated rates?
Most cholesterol (70%) is produced by the body. Therefore, increased production of this substance is usually associated with diseases internal organs. The following diseases lead to increased cholesterol levels in the blood:
- diabetes;
- liver diseases (hepatitis, cirrhosis);
- nephroptosis, renal failure;
- pancreatic diseases (pancreatitis, malignant tumors);
- hypertension;
- thyroid diseases.
But there are other factors that can affect cholesterol production:
- Genetic disorders. Metabolic speed and characteristics of cholesterol processing are inherited from parents. If the father or mother had similar abnormalities, with high probability(up to 75%) the child will face the same problems.
- Poor nutrition. Only 25% of cholesterol enters the human body with unhealthy foods. But fatty foods (meat, baked goods, sausages, cheeses, lard, cakes) are likely to become the “bad” type. If a person does not want to have problems with cholesterol, he should follow a low-carbohydrate diet.
- Excess weight. It is still difficult to say whether excess weight actually contributes to improper processing of cholesterol. However, it has been proven that 65% of obese people also have problems with “bad” cholesterol.
- Physical inactivity. Absence motor activity leads to metabolic disorders in the body and stagnation of “bad” cholesterol. It has been observed that with increased physical activity, the level of this substance in the blood quickly decreases.
- Uncontrolled reception medicines . Hormonal medications, corticosteroids, or beta blockers may cause a slight increase in blood cholesterol levels.
- Bad habits. Doctors say that people who drink alcohol and smoke several cigarettes a day often experience a strong increase in “bad” cholesterol and a decrease in “good” cholesterol.
A sharp increase in cholesterol is observed in women during menopause. These changes are associated with hormonal changes in the body. During menopause, women should be especially attentive to their own health.
Link to cardiovascular disease
High cholesterol is a common cause of cardiovascular disease. Excess “bad” cholesterol deposited on the walls of blood vessels, reduces their lumen and contributes to the development of various pathologies.
Increased cholesterol causes the development of the following diseases:
- when the lumen of blood vessels decreases or is completely blocked;
- coronary heart disease due to damage to the arteries;
- myocardium when access of oxygen to the heart muscle is stopped due to blockage of the coronary artery by a thrombus;
- due to insufficient oxygen saturation of the myocardium;
- with partial or complete blockage of the arteries supplying oxygen to the brain.
When treating cardiovascular diseases, the first step is to get tested for cholesterol. Perhaps reducing its level will eliminate the cause of the disease and lead to complete recovery.
Diagnosis, symptoms and additional studies
Usually in a person with high cholesterol the following symptoms are observed:
- light gray rim near the cornea of the eye;
- yellowish nodules on the skin of the eyelids;
- angina pectoris;
- weakness and pain in the lower extremities after performing physical exercise.
Diagnose deviation by external signs and symptoms are impossible. Sometimes they may be completely absent. Therefore, to detect cholesterol levels you need to do a lipid profile - a blood test from a vein. It will show the level of total, “bad” and “good” cholesterol in the blood
More details about the lipid profile and its indicators are described in the video:
Making a diagnosis when a high level is detected
After determining your cholesterol level, you need to consult a physician. The doctor will examine the patient’s medical record and determine whether he is at risk of acquiring vascular and heart diseases.
The risk of developing such diseases is high in people of the following categories:
- with a significant excess of cholesterol levels;
- with hypertension;
- with type 1 or type 2 diabetes.
If these abnormalities are detected, the therapist will refer the patient to a cardiologist. In addition, the patient will have to undergo examinations by an endocrinologist and gastroenterologist.
The endocrinologist will:
- palpation of the thyroid gland;
- blood test for hormones.
The gastroenterologist will prescribe:
- Ultrasound of the liver and pancreas;
- blood chemistry;
- MRI or CT;
- liver biopsy.
Only if a full examination is carried out will it be revealed the real reason deviations and proper treatment was prescribed.
Treatment tactics for high cholesterol: how to lower the content of “bad” cholesterol
How to reduce cholesterol in the blood and bring it to normal levels? To reduce cholesterol levels, the patient will have to completely change their lifestyle and treat concomitant diseases. If the disorder is associated with improper metabolism or dietary errors, the patient will have to:
- follow a low-carb or low-calorie diet;
- Avoid foods high in trans fats;
- eat tomatoes, peas, carrots, nuts, garlic, fish;
- sleep at least 8 hours a day;
- pay attention to the fight against excess weight;
- devote at least an hour to sports training every day;
- to refuse from bad habits.
Products and dishes useful for maintaining and cleansing the body are listed in this video:
Usually diets and the right image Life is enough to bring your cholesterol levels back to normal. But if there is a serious risk of developing cardiovascular diseases, the doctor will prescribe medications to lower blood cholesterol - from “bad” and to maintain “good”:
- Statins(“Lovastatin”, “Atorvastatin”, “Rosuvastatin”). These drugs reduce the production of cholesterol in the liver.
- Vitamin B3(niacin). It reduces the production of “bad” cholesterol, but can damage the liver. Therefore, it should be taken under the supervision of a doctor or replaced with statins.
- Bile acid sequestrants(“Colextran”, “Cholestyramine”). These drugs affect the activity of bile acids produced by the liver. Because the building material for bile it is cholesterol; with low acid activity, the liver is forced to process more of it.
- Absorption inhibitors(“Ezetimabe”). These drugs interfere with the absorption of cholesterol in the small intestine.
- Antihypertensive drugs. These drugs do not lower cholesterol levels, but help maintain heart and blood vessel health. These are diuretics, calcium channel blockers, beta blockers.
Only statins can provide truly significant help. Other medications for lowering blood cholesterol are much less effective, and they have much more side effects.
Learn all about the use of statins from this educational video:
Treatment lovers folk remedies will be upset, but majority folk remedies completely useless in the fight against excess cholesterol. They can only be used as additional means To drug therapy and diet.
An increased level of cholesterol in the blood is not a disease, but only a symptom of other disorders in the body. However, this is a deviation can lead to serious complications and diseases of blood vessels and heart.
Useful video about what cholesterol in the blood is and how to get rid of it:
To normalize cholesterol levels, the patient will have to undergo a full examination of the endocrine and cardiovascular systems, as well as a gastrointestinal tract examination. Only after identifying the real reasons for the increase in cholesterol in the blood can its level be brought back to normal.
When it comes to cholesterol in the blood, we often think of it as an organic compound dangerous to our health, which is deposited on the walls of our blood vessels and leads to heart disease and stroke. But is it possible to talk about cholesterol in such a simplified and unambiguous way? Let's look into this.
is a natural (lipophilic - similar to fats) alcohol. Therefore, in many countries it is called not cholesterol, but cholesterol. It is a necessary part cell membranes all living organisms that contain nuclei. Approximately 80% of cholesterol is produced in our body by the liver, kidneys, adrenal glands, intestines and gonads, and the remaining 20% enters our body with food of animal origin.
The role of cholesterol. This important compound for our body is involved in:
- creating cell membranes;
- transport of substances across cell membranes;
- maintaining the water level in the body's cells;
- production of antirachitic vitamin D, steroid hormones of the adrenal cortex, male and female sex hormones;
- formation of bile acids.
In addition, recent research suggests that cholesterol plays an important role in the functioning of immune system and brain synapses, including protection against cancer.
Cholesterol solubility. Cholesterol is soluble in fats and organic solvents, but insoluble in water. Based on the fact that the basis of blood is water, and cholesterol is not soluble in it, blood cannot deliver cholesterol to the tissues of the body. As such Vehicle The body uses special transporter proteins ( apolipoproteins ), which together with cholesterol create highly soluble complex compounds called lipoproteins.
Types of lipoproteins. Doctors usually classify cholesterol into two categories, colloquially referred to as “good” and “bad” cholesterol. In fact, there is only one type of cholesterol, which, with transporter proteins, forms various lipoproteins, the main of which are low density lipoproteins (LDL), high density lipoproteins (HDL) And triglycerides. All of these carriers are made up of protein and fat molecules and carry identical cholesterol molecules.
Two units of measurement are used to measure blood cholesterol levels: mmol/l(millimoles per liter) or mg/dl(milligram per deciliter). In the Russian Federation, mmol/l is used as a standard. Conversion from one unit of measurement to another is carried out as follows:
1mmol/l = 38.665 mg/dl;
1 mg/dL = 0.026 mmol/L.
Low density lipoproteins (LDL) often called "bad" cholesterol. It consists of lipids (from λίπος, lípos - fat) and proteins, and there are more lipid molecules compared to protein molecules. This type lipoproteins transport cholesterol from the site of their production to peripheral tissues.
Excessive amounts of LDL can lead to plaque formation in blood vessels which may increase the risk of developing coronary disease heart and stroke. That's why it is called "bad" cholesterol. Optimal LDL level for a healthy person is less than 2.6 mmol/l (100 mg/dl). If you already have heart disease, you should aim to keep your LDL levels below 1.82 mmol/L (70 mg/dL). While smaller quantity“bad” cholesterol is more beneficial; its level from 2.6 to 3.35 mmol/l (100-129 mg/dl) is considered close to optimal. Once it rises to 3.38-4.13 mmol/L (130-159 mg/dL), it is classified as borderline high. An LDL level of 4.16 to 4.91 mmol/L (160 to 189 mg/dL) is high, and 4.94 mmol/L or higher (190 mg/dL or higher) is very high.
High density lipoproteins (HDL) called "good" protein. HDL has a higher density because it contains more protein molecules. This type of cholesterol can make up up to one third of total cholesterol.
The uniqueness of “good” cholesterol is that it removes excess “bad” cholesterol from the blood, transports it to the liver, and from there it is subsequently excreted from the body. US studies show that raising HDL levels by just 0.026 mmol/L (1 mg/dL) reduces the risk of heart attack by 3%.
The higher its level, the better the protection. A level of 1.56 mmol/L (60 mg/dL) is considered the best, a level from 1.3 to 1.53 mmol/l (50-59 mg/dl) is good, and a level below 1.3 mmol/l (50 mg/dl) for women and 1.04 mmol/l (40 mg/dL) is considered low for men, which may increase the risk of heart disease.
- These are fats in the body, similar to cholesterol. Its level increases with obesity, consumption of large amounts of refined carbohydrates and low physical activity. High triglyceride levels are usually associated with high LDL and low HDL levels, as well as heart disease and diabetes. Optimal level triglycerides below 3.9 mmol/L (150 mg/dL); from 3.9 to 5.17 mmol/l (150-199 mg/dl) is borderline high, from 5.2-12.97 mmol/l (200-499 mg/dl) is high and more than 13 mmol/l (500 mg/dl) – very high.
Total cholesterol level represents the combined levels of HDL and LDL lipoproteins, as well as triglycerides. Generally total cholesterol levels below 5.2 mmol/L (200 mg/dL) are desirable, levels between 5.2 and 6.2 mmol/L (200-239 mg/dL) are borderline high, and levels over 6.2 mmol/L (240 mg/dl) – high.
Cholesterol and atherosclerosis
High blood cholesterol levels are dangerous because they can lead to atherosclerosis. Atherosclerosis occurs when cholesterol accumulates on the walls of the arteries in the form of plaque. Atherosclerotic plaques make artery walls thick and stiff, increasing blood pressure and putting stress on the heart. These plaques can accumulate in the cerebral (from the Latin cerebrum - brain) and coronary arteries, increasing the risk of stroke or heart attack.
High LDL and/or low level HDL can be caused by a number of reasons, including genetics. However, making some simple lifestyle changes can help you raise your HDL levels and lower your LDL.
How to raise the level of “good” cholesterol?
Step 1: Avoid Saturated and Trans Fats
They are an important component of human nutrition. However, saturated and trans fats increase the level of “bad” cholesterol in the blood. Saturated fats are mostly found in animal products, although some tropical plants, For example, coconuts, also contain saturated fat.
There are natural and artificial trans fats. Natural trans fats are present in meat and dairy products at about 5-8%. Artificial trans fats are created by a chemical treatment of saturated fats called “partial hydrogenation.”
Saturated fats are the only important factor ensuring an increase in the level of “bad” cholesterol in the blood. Foods high in saturated fat include beef, pork, lamb, all dairy products, fried foods, and various fast foods. Limit your consumption of red meat to five times or less per month. It is recommended to limit your saturated fat intake to 7% of your daily caloric intake. Replace these meats with skinless poultry or choose a small piece of lean meat. When purchasing foods, make sure they do not contain saturated or trans fats. Low-fat dairy products are a healthier alternative and also include more fish into your diet.
Step 2: Eat healthy. Replacing foods high in saturated fats with foods high in unsaturated fats is one of the best options improving HDL levels. Reduce the number of calories you eat.
Omega-3 fatty acids. Foods high in unsaturated fats include fatty fish such as salmon, mackerel, tuna, sardines, herring, mackerel, halibut, sea bass. They contain healthy types of fat called omega-3 fatty acids, which can help increase good cholesterol levels. Eat fish two to three times a week as part of a healthy diet.
Walnuts, almonds, flax seeds and avocados, and oils such as canola (Canadian oil low acidity), canola, soybean and olive also contain Omega-3 fatty acids. These oils should replace animal fats in cooking. They can also be used in salads and pastas.
In addition to lowering "bad" cholesterol and increasing "good" cholesterol, walnuts and nut butters are rich in fiber, antioxidants and alpha-linolenic acid. Add flax seeds to soups, salads, cereals, granola or yogurt.
Omega-3 fatty acids not only raise HDL levels, they also help reduce triglyceride levels, which can prevent heart disease, stroke and other diseases.
Flaxseed and camelina oil. These oils contain a large number of various vitamins, unsaturated fatty acids, including polyunsaturated ones. They have a beneficial effect on blood lipid composition. Reduces the level of “bad” cholesterol. They are used in the morning on an empty stomach, one tablespoon.
Add more whole grains, vegetables and fruits to your diet. Limit your intake of high carbohydrates such as refined sugars and processed foods. Simple sugars and carbohydrates can cause high blood sugar levels, which increases triglyceride levels and lowers “good” cholesterol. Avoid sweet grains white bread, corn flakes.
Whole grain foods include oatmeal, whole grain or wholemeal bread, pasta, brown rice and so on. These types of grains are rich in cholesterol, which is of great importance for reducing the level of “bad” cholesterol in the blood. Eat one cup of oatmeal without sugar every day for breakfast, drink grape juice, which will improve your blood cholesterol levels.
Research results have shown that a 12-week low-carb diet is much more effective at increasing HDL than 12 weeks. weekly diet With low content fat Cutting down on carbohydrates, along with increasing exercise, will also help you get rid of overweight.
Soy protein. Eating foods containing soy protein can increase HDL levels even in people with normal cholesterol levels. People who consume 40 grams of soy protein daily have significant increases in HDL levels. Examples soy products may be called tofu (bean curd), soy nuts and soy cheeses.
People with genetic disease, called “familial hypercholesterolemia,” tend to have very high levels of LDL (“bad” cholesterol) even if they eat optimally. For these people, doctors often recommend pharmaceutical interventions to reduce the risk of cardiovascular disease.
Exercise in general helps increase “good” cholesterol and decrease “bad” cholesterol. However, research has indicated that a relatively significant amount of exercise is required to increase HDL levels. It was noted that people who exercised for at least 30 minutes at least, three times a week, significantly more were observed high levels"good" cholesterol. If you do not adhere to these recommendations and reduce your training time, it will not be possible to observe an increase in HDL.
Walking, swimming, jogging and various physical activities included in your daily life, will help raise HDL levels. To do this, you must burn at least 1,200 calories per week through exercise. Find physical activities that you enjoy and stick to them. Timing your exercise can also be a factor in raising your HDL. When you exercise before eating, you thus stimulate the production of LPPL ( lipoprotein lipases ), which clears fat from blood vessels and reduces triglyceride levels, while clearing the way for HDL.
Within two months after the start of systematic physical activities there may be a 5 percent increase in your HDL. In studies done, people who walk 6,000 steps daily, as opposed to those who walk 2,000 steps, have an increase in HDL levels of 3 mg/dL. High-density lipoprotein levels increase by an average of 10 mg/dL when performing cardiovascular exercise for at least 30 minutes three times a week.
A sedentary lifestyle increases LDL levels, which in turn increases the risk of cardiovascular disease.
Step 4: Lose excess weight. Extra pounds increase the level of “bad” cholesterol and reduce the level of “good” cholesterol. According to researchers from Johns Hopkins University (USA), for every 2.2 kg of excess weight loss, HDL cholesterol increases by 0.35 mg/dl. Maintaining a value of 25 or less helps reduce “bad” cholesterol and increase “good” cholesterol. Start an exercise program and healthy eating to speed up the loss excess weight. Take a daily walk for 30 minutes, sign up for Gym etc. to motivate you to lose excess weight. Consult with your doctor first to determine whether exercise is safe for your health.
Step 5. Stop smoking
One way to raise your good cholesterol levels and improve your heart health is to quit smoking. A report from Johns Hopkins University found that people who smoke have lower HDL levels than non-smokers. When quitting smoking for 2 weeks, an increase in HDL levels is already observed. However, don't think that if you don't smoke, you're completely safe. Research published in medical journal Pediatrics International has shown that exposure to second-hand smoke reduces HDL levels in both adults and children. Other studies in Japan found that for every 20 cigarettes smoked, good cholesterol levels decreased by about 3.5 mg/dL. Just by quitting smoking you can raise your HDL levels by 10%.
Step 6. Moderate alcohol consumption. Moderate consumption of alcohol, especially red wine, can help raise HDL levels. If you like red wine, you can add a glass of wine to your diet once a day. Red wine contains a substance called resveratrol , which is associated with increased levels of “good” cholesterol. However, remember if you have If you have problems with alcohol, this option for increasing HDL is not suitable for you.
Step 7. Vitamins. To increase HDL levels, the most effective are (niacin, niacin, nicotinamide). Eat more foods high in niacin, including low-fat dairy products, lean meats, eggs, nuts and fortified breads. If you take a multivitamin, make sure it contains niacin as part of the vitamin list.
Niacin may help raise HDL cholesterol more effectively than drugs prescribed to treat total cholesterol, according to research from the National Institutes of Health. As additional benefit, niacin also helps lower LDL (“bad” cholesterol) and triglycerides.
Step 8: Drink cranberry juice. Cranberries contain antioxidant polyphenols that protect the body from free radical damage. These polyphenols are also found in red wine and other red, purple and blue plant foods. They are believed to be responsible for the effect of increasing HDL levels in the blood. Studies have shown that consuming one glass of cranberry juice (fruit juice) daily for four weeks increases HDL levels by approximately 8%.
Step 9: Drink green tea. The slightly bitter taste of green tea comes from chemical substances polyphenols rich in antioxidants. According to the University of Maryland Medical Center, green tea polyphenols may help block the absorption of cholesterol in the intestines, lower total cholesterol, and increase HDL levels in your body. Medical Center suggests drinking two to three cups of green tea daily to reap the benefits. However, people with kidney, stomach, heart or psychological disorders should avoid green tea. It is also necessary to remember about the diuretic properties of green tea, which can lead to the leaching of trace elements necessary for our health.
Step 10. Sterols and stanols. E These substances are very similar in chemical structure to cholesterol. Therefore, when passing through gastrointestinal tract they are absorbed into the blood instead of cholesterol, and cholesterol is excreted from the body. As a result, the level of total and “bad” cholesterol in the blood decreases.
Sterols and stanols are found in small quantities in vegetables, many grains, legumes, fruits, seeds and nuts. IN Lately Manufacturers began to add them to various products: some margarines, muesli, pastes, orange juice and cereals.
Correcting cholesterol levels means for your heart health lowering levels of triglycerides, "sticky" LDL cholesterol (low-density lipoprotein - bad cholesterol) and increasing protective HDL cholesterol (high-density lipoprotein - good cholesterol). For every 1% reduction in LDL cholesterol, cardiovascular risk can decrease by about 1%. However, for every 1% increase in HDL cholesterol, cardiovascular risk can decrease by 2% to 4%. HDL is also believed to exhibit anti-inflammatory properties. (Circulation 2004;109:III20-26)
Thus, lowering triglycerides and LDL cholesterol is desirable, but raising HDL may be even more beneficial. Inflammation (or stickiness of LDL cholesterol) appears to be a higher risk factor than simply elevated LDL levels (Circulation. 2003;107:363). Half of all heart attacks occur in people with normal cholesterol levels. Inflammation can be detected by a highly sensitive blood test called C-reactive protein. Decreased levels of C-reactive protein (<1.0) говорит об уменьшенном риске сердечно-сосудистых заболеваний (а также диабета и рака). Повышение ЛПВП и уменьшение воспаления в крови серьёзно защищает здоровье сердечно-сосудистой системы.
1. Take more Omega-3 and CoQ10
Take a fish oil supplement with food daily to raise HDL and lower LDL, triglycerides, and C-reactive protein. The American Heart Association recommends 2 - 4 grams (2000 - 4000 mg) DHA + EPA (omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid) daily to lower triglycerides, and 1 gram (1000 mg) DHA + EPA daily for protection of the cardiovascular system.
Also, make an effort to consume more wild salmon and sardines, as they contain almost no mercury and are rich in healthy omega-3 fatty acids. Sockeye salmon (red salmon) is virtually non-farmed and also contains more astaxanthin than other salmonids. Eating fatty ocean fish, as well as fish oil supplements, also reduces the risk of depression and helps with arthritis.
Taking 90 mg of CoQ10 daily has been shown to increase available DHA levels in the blood by 50%. Please note that statins and red yeast rice supplements may deplete the body's stores of CoQ10. (J Clin Pharm. 1993;33(3):226-229.).
2. Eat more avocados, nuts and seeds, and extra virgin olive oil
These foods are rich in phytosterols (also known as plant sterols), naturally found in plant foods, which have been shown to effectively regulate cholesterol levels. Phytosterols can also be taken in supplement form.
Avocados contain the highest levels of a phytosterol called beta-sitosterol. Eating at least half an avocado daily for 3 weeks can help reduce total cholesterol by 8% (compared to 5% on a low-fat diet), lower triglycerides and increase the LDL/HDL ratio by 15%. In one study, avocados reduced LDL cholesterol by 22%. Avocado contains about 76 mg of beta-sitosterol per 100 g (about 7 tablespoons). Sesame seeds, wheat germ and brown rice bran contain the highest amounts of total phytosterol per 100 g (400 mg), followed by pistachios and sunflower seeds (300 mg), pumpkin seeds (265 mg), pine nuts, flax seeds and almonds ( 200 mg). 2 ounces (56 g) of almonds per day reduces LDL by 7% and increases HDL by 6%. (J Nutrition. 2002;132:4.)
Olive oil contains about 22 mg of phytosterols per tablespoon (150 mg per 100 g). Replacing saturated fats with the monounsaturated fats found in olive oil can lower LDL cholesterol by as much as 18%. Olive oil (especially unfiltered) relaxes the endothelial wall after eating and reduces inflammation. In one study of volunteers, olive oil increased HDL cholesterol by 7% despite high consumption of high glycemic index foods. Rice bran and grape seed oils also showed improvements in the LDL/HDL ratio.
3. Eliminate trans fats (hydrogenated or partially hydrogenated oils) from your diet.
Trans fats are found in coffee creamer, whipping cream, most margarines, popcorn and fried foods, as well as many processed foods and most fast foods. Trans fats raise LDL levels and lower HDL.
In one review, reducing calories from trans fat by 1% per day reduced the risk of heart disease by at least 50%. This means that on a daily 2,000-calorie diet, removing 20 calories from trans fat (or just 2 grams) would have a dramatic impact. Remember that you can still read "free of trans fat" on the label if the product contains less than 0.5 grams per serving. So look for the words "hydrogenated" or "pasting fat" in the ingredient list. Even small amounts of trans fats significantly contribute to the development of inflammation, diabetes, cancer and the risk of cardiovascular disease.
4. Get More Magnesium
Increase your intake of magnesium-rich foods such as pumpkin seeds, wheat germ, salmon, soy and whole grains. Endothelial cells (the lining of arteriolar walls) in a magnesium-deficient environment absorb smaller amounts of hydrogenated oils. And it is estimated that about 70% of people in the United States are magnesium deficient.
Magnesium is a neuromuscular relaxant. It also helps repair damaged muscles, absorb calcium, lower blood pressure, and reduce the severity and frequency of migraines by about 40%. One review found that magnesium actually acts like a statin, lowering LDL and raising HDL, but without the side effects. (AJCN 2004; 23.5,501S-505S.) Because it is water soluble, consider getting magnesium through diet or supplementation at a rate of about 250 mg twice daily (with or without calcium).
5. Eat less sugar.
Reducing the consumption of glycemic index foods over more than one week (to an average of 46 versus 61 on a 100-point sugar scale) has been shown to increase HDL by 7%. One study demonstrated 3 times higher levels of C-reactive protein in women with the highest glycemic load compared to those with the lowest (AJCN 2002; 75, 3, 492-498). Blood sugar surges coat red blood cells and blood vessel walls with sugar, increasing stickiness (glycosylation).
6. Increase your soluble fiber intake and add prebiotics and probiotics to your diet
Oats and oat bran, brown rice bran, peas, legumes (especially soybeans), lentils, flaxseeds, okra and eggplant are good sources of soluble fiber. Oat bran (100 g per day) reduces LDL cholesterol by 14% in men with hypercholesterolemia (AJCN 1981; 34:824-9).
Indigestible but fermentable fibers that increase levels of certain beneficial bacteria (called probiotics) in the colon are called prebiotics (eg, inulin, fructooligosaccharides, or soy oligosaccharides). Inulin supplementation to a moderate-carbohydrate, low-fat diet improved plasma lipid composition by reducing hepatic lipogenesis and plasma triacylglycerol concentrations (AJCN 2003; vol 77, 3.559). Probiotics can lower LDL (5 to 8% for Lactobacillus acidophilus and bifidobacterium longum strains) and increase HDL by as much as 25% when used with prebiotics such as oligofructose or inulin. (Eur J Clin Nutr 2000;54:288-297; Eur J Clin Nutr 2002;56(9):843-849.)
7. Take Vitamin D3
Vitamin D, our sunshine vitamin, has been recognized as essential for many reasons, and high doses have proven to be much less toxic than previously thought. Recent studies have found that even a small daily dose of 500 IU of vitamin D helped reduce C-reactive protein levels by 25% in seriously ill patients and significantly increase HDL cholesterol in some patients. Increased levels of vitamin D are associated with a reduced risk of death from all causes, including cardiovascular disease. Milk contains 100 IU of vitamin D per 8 ounces (approximately 230 ml); Sockeye salmon - about 675 IU of vitamin D3 per 100 g (3 ½ oz.). Direct sunlight on a sunny day through bare skin (without sunscreen) can produce 10,000 - 20,000 IU, but most people living in the US appear to have insufficient levels of vitamin D3 (even in the southern US). Many research scientists today recommend that we start with a daily intake of 2000 IU of vitamin D3, then, 2-3 months later, screen the blood for 25-(OH) vitamin D levels, and, depending on the results, carry out further correction.
Do not take vitamin D supplements without a doctor's supervision if you have sarcoidosis, liver disease, kidney disease, or parathyroid disease. (AJCN 2006 Jul;84(1):18-28).
8. Eat more blue, purple and red fruits
Polyphenols from blueberries, pomegranates, cranberries, red grapes, and unfiltered extra virgin olive oil help increase HDL. Eating about 5 ounces of berries, puree, or nectar daily (blueberries, lingonberries, black currants, strawberries, raspberries, and chokeberries) for 8 weeks increased HDL cholesterol by 5%. (AJCN. 2008 87:2, 323-331.) After drinking 6 ounces (170 g) of pure zucberry juice daily for 1 month (usually diluted with 3 parts water), HDL increased by 10% (Vinson JA ). Cranberry juice increases plasma antioxidant levels and HDL cholesterol. Study presented at the 225th National Meeting of the American Chemical Society, 3/24/03.)
This corresponds to an approximately 20-40% reduction in the risk of cardiovascular disease. Consider taking unsweetened cranberry juice mixed with pomegranate, red grapes, and/or blueberry juice. Red wine, in this case, has a slight disadvantage, since the increase in HDL with red wine does not include the most beneficial subtype of HDL -2B. Alcohol can also raise triglyceride levels, but red grape skins and possibly crushed grape seeds may lower cholesterol. The effect of grape seed extract is similar to that of picogenol; both can lower blood cholesterol. Because alcohol also contributes to hypertension, liver disease, breast cancer, weight gain, addiction and accidents, the American Heart Association does not recommend wine for cholesterol management. Resveratrol, found in red wine, red grapes, peanuts and photi (Chinese herb), can be used as a supplement to achieve the same benefits.
9. Try something new
Increase HDL by taking niacin (niacin), dark chocolate (minimum 70% cocoa mass), curcumin (turmeric extract), kale juice or hibiscus tea. Move calcium from arterial plaque to bones with vitamin K2. Reduce LDL and your risk of cancer with oriental mushrooms (cooked for at least 5 minutes).
10. Exercise more, relax and laugh
Exercise reduces inflammation, increases HDL, helps insulin control blood sugar, and reduces stress. Staying physically fit (at least 30 minutes of exercise 4 to 5 times a week or walking more than 130 minutes a week) reduces the risk of death from cardiovascular disease by about 50%, regardless of cholesterol levels (Circulation. 2005;112:1478- 1485).
Seniors who were predominantly sedentary and exercised for 30 minutes 3 times a week for 6 months reduced their C-reactive protein levels by 15%, the same amount as statins. (Arteriosclerosis, Thrombosis, and Vascular Biology. 2004;24:1874). Exercise also raises HDL-C levels. (Arch Int Med. 1995; 155; 415-420.)
Relaxation and laughter also help. In rabbits fed an atherogenic diet (a diet that promotes the development of atherosclerosis), atherosclerosis was reduced by 60% when the students assigned to feed them also petted the animals. (Science. 1980; 208: 1475–1476.). Those with heart failure and mild depression were 44% more likely to die within 5 years than those without depression. Patients with a first heart attack who were assigned to watch comedy or comedy for an hour every day had 5 times fewer repeat heart attacks in the following year. Laughter increases blood flow, lowers blood pressure and stress hormones.
Note: Lowering your cholesterol levels too much may increase your risk of depression, aggression, and brain hemorrhage. Cholesterol is needed by brain cells, for memory, to fight infections and cancer (and to produce hormones, as well as vitamin D). The key is to reduce inflammation and cholesterol oxidation through healthy eating, exercise and relaxation, as well as raising healthy HDL cholesterol.