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The term “cholesterol” is known to many people as a substance that has bad influence on the walls of blood vessels and is the cause of atherosclerosis and heart disease. However, we have cholesterol in our bodies, which is called “good” cholesterol, which affects our health positive influence.
Cholesterol is found mainly in products of animal origin. Most of the most delicious and favorite foods include cholesterol, but it would be wrong to refuse all these foods, since cholesterol is important for the human body in that it protects it from various diseases.
Cholesterol initially enters the liver from food, then it is transported to all tissues and cells of the body using low-density lipoproteins (LDL). When the amount of LDL in the blood increases, clutter occurs blood vessels cholesterol, which causes the appearance of cholesterol plaques, and subsequently. From this we conclude that “bad” cholesterol is low-density lipoprotein.
The role of “good” cholesterol in the body. In contrast to LDL, there are high-density lipoproteins (HDL), which remove excess accumulation of “bad” cholesterol from the walls of blood vessels and transfer it back to the liver, which processes it and removes it from the body. LPVS is also called alpha cholesterol.
Alpha cholesterol is responsible for proper functioning cell membranes, good tissue renewal and bone growth, synthesis of sex hormones. Special role LNV plays a role in the body of the younger generation, so they must have animal products in their diet. Alpha cholesterol protects coronary vessels from the formation of clots and other damage, and also has antithrombotic, antioxidant and anti-inflammatory effects.
Doctors say that a high content of “bad” cholesterol is not as scary as a lack of “good” cholesterol, because in this case the risk of blood clots in the blood vessels of the brain increases sharply.
In addition, human cells use HDL as building material. Alpha cholesterol is a component of hormones and is involved in maintaining the necessary water balance, removes fats, waste, and toxins from the body, which can cause serious diseases.
How to increase good cholesterol, rules:
- consume Food, which increase the content of good cholesterol in the body. These are products such as vegetable oils, which should be used in salads instead of mayonnaise, fish and seafood (herring, salmon, cod, mackerel, seaweed).
You should get into the habit of eating wheat bran, vegetables, fruits and other foods that contain. The leaders in getting rid of bad cholesterol are oranges and grapefruits. Healthy monounsaturated fats can be obtained by consuming various nuts: cashews, hazelnuts, pistachios, almonds and others;
- physical activity. One of the main reasons for the appearance of “bad” cholesterol is excess body weight. Therefore, systematic physical activity helps reduce bad cholesterol and increase alpha cholesterol levels.
To the complex physical activities It is important to include exercises for the lower body: bending, squats, twisting. It's best to give physical exercise 30-40 minutes of free time. Weight loss will remove harmful cholesterol deposits in the blood vessels and reduce the risk of developing cardiovascular diseases.
To summarize, he wants to say that you should not be afraid of “bad” cholesterol, but you should try to increase your “good” cholesterol. This way you can prolong the health of your blood vessels and heart.
Normal levels of good and bad cholesterol:
There is a widespread misconception that cholesterol is harmful to the body, and its content in the blood is one of the most important indicators state of human health. Many people, in an attempt to maintain their health, adhere to strict diets, eliminating all foods containing cholesterol. However, few people know that it is part of cell membranes, gives them strength and ensures the exchange of substances between the cell and the intercellular substance and regulates the activity of enzymes. Thus, without cholesterol, the normal functioning of our body is impossible.
Despite the importance of cholesterol, excess consumption fatty foods animal origin can lead to increased levels in the body, which negatively affects health and can cause serious illness.
Controlling your cholesterol levels will help keep you healthy long years, increase the body’s natural resistance, increase life expectancy and improve its quality. In this article we will dispel the most common myths about the role of cholesterol in our body and its metabolism. We will also look at the most effective ways control cholesterol levels.
Cholesterol (from the Greek chole - bile and stereo - hard, hard) was first identified in gallstones, hence its name. It is a natural, water-insoluble lipophilic alcohol. About 80% of cholesterol is synthesized in the body (liver, intestines, kidneys, adrenal glands, gonads), the remaining 20% must come from the food we consume.
Circulating in the bloodstream, cholesterol is used, if necessary, as a building material, as well as for the synthesis of more complex compounds. Since it is insoluble in water (and, accordingly, in the blood), its transportation is possible only in the form of complex water-soluble compounds, which are divided into 2 types:
Low-density lipoproteins (LDL)
High density lipoproteins (HDL)
Both of these substances must be in a strictly defined ratio, and their total volume must also not exceed the norm. This can lead to serious illness of cardio-vascular system.
Functions of cholesterol in the body:
— ensuring the strength of cell walls, regulating their permeability to various molecules;
— synthesis of vitamin D;
- synthesis by the adrenal glands of steroid (cortisone, hydrocortisone), male (androgens) and female (estrogens, progesterone) sex hormones;
- in the form of bile acids, it participates in the formation of bile and the absorption of fats during digestion;
- participates in the formation of new synapses in the brain, thereby improving mental capacity and memory.
In fact, it is not cholesterol as such that causes harm, but its fluctuations outside the normal range. Health problems can be caused by both excess and lack of it in the body.
Negative effects of cholesterol
According to statistics, people who died from cardiovascular diseases had low level high density lipoproteins, but high levels of low density lipoproteins.
Lipoproteins, if their ratio is incorrect or if their content in the blood is prolonged for a long time, can settle on the walls of blood vessels and cause atherosclerosis.
This arises dangerous disease, when plaques form on the endothelium of blood vessels, which over time grow more and more and accumulate calcium. As a result, the lumen of the vessels narrows, they lose elasticity (stenosis), this leads to a decrease in the supply of oxygen and nutrients to the heart and tissues and the development of angina pectoris (cessation of arterial blood flow to certain parts of the heart due to blockage of the coronary artery, accompanied by pain and discomfort in the chest) . Often it is due to a violation of the blood supply that it occurs heart attack or myocardial infarction. The formation of cholesterol plaques leads to damage to inner wall vessels, a blood clot may form, which can subsequently block the artery or break off and cause an embolism. Also, a vessel that has lost elasticity can burst when pressure in the bloodstream increases.
The role of lipoproteins
HDL is considered a “good” lipoprotein due to its ability to dissolve cholesterol plaques and remove it from artery walls; the higher its percentage relative to LDL (“bad” lipoprotein), the better. LDL transports cholesterol from the organs that synthesize it into the arteries, and when the content of this compound is elevated, these large insoluble molecules aggregate in the form of fatty plaques, attach to the vessels and clog them. Having undergone oxidative processes, cholesterol loses its stability and can easily penetrate into the thickness of the artery walls.
The resulting oxidized LDL begins to be produced in large quantities specific antibodies, which leads to severe damage to the artery walls. In addition, cholesterol helps reduce nitric oxide levels, increasing the risk of developing cardiovascular diseases.
Nitric oxide plays important role in organism:
— dilates blood vessels, lowers blood pressure, prevents the formation of blood clots in the bloodstream;
- plays an important role in the fight against bacteria and viruses that enter the body, destroys cancer cells;
— increases the endurance of muscle tissue;
- participates in the exchange of information between different cells, is a neurotransmitter in synapses.
HDL not only removes cholesterol from the blood back to the liver, but also prevents the oxidation of LDL.
Signs of increased cholesterol levels in the body
Increased cholesterol levels are associated with impaired lipid (fat) metabolism. This can be a symptom not only of atherosclerosis, but also of other serious diseases:
- liver;
— kidneys (chronic renal failure, glomerulonephritis);
- pancreas ( chronic pancreatitis);
— diabetes (serious disease associated with impaired synthesis of the islets of Langerhans by beta cells in the pancreas);
— hypothyroidism (decreased synthesis of hormones by the thyroid gland);
- obesity.
Symptoms of atherosclerosis are caused by a narrowing of the lumen of blood vessels as a result of prolonged and persistent elevated cholesterol levels, and deterioration of blood circulation in different parts of the bloodstream.
Main symptoms:
- angina pectoris (sudden discomfort or pain in the chest that occurs during physical activity or emotional stress);
- shortness of breath;
- arrhythmia (violation heart rate);
- cyanosis and swelling of peripheral parts of the body (fingers, toes);
- periodic leg cramps (intermittent claudication);
- memory impairment, inattention;
- decreased intellectual abilities;
- yellow-pink lipid deposits in the skin (xanthomas), most often observed on the skin of the eyelids and in the ankle joints.
The impact of HDL and LDL levels on our health
Still, the opinion is that the total level of lipoproteins HDL and LDL affects the state of health and their increase entails horrible consequences for the functioning of the whole body. However, this statement is not entirely true. Yes, the above diseases will be accompanied by an increased content of lipoproteins in general, but what is much more important is the exact ratio of “good” HDL and “bad” LDL in the blood. It is the violation of this proportion that leads to health problems. When determining the content of lipoproteins in the blood, 4 indicators are taken into account: total cholesterol, HDL, LDL and triglyceride levels.
Norms
Total cholesterol in the blood - 3.0 - 5.0 mmol/l;
With the threat of atherosclerosis, total cholesterol rises to 7.8 mmol/l;
LDL at men- 2.25 - 4.82 mmol/l;
LDL in women- 1.92 - 4.51 mmol/l;
HDL at men- 0.72 - 1.73 mmol/l;
HDL at women- 0.86 - 2.28 mmol/l;
Triglyceridesin men- 0.52 - 3.7 mmol/l;
Triglyceridesamong women- 0.41 - 2.96 mmol/l.
The most indicative is the ratio of HDL and LDL against the background general level cholesterol. In a healthy body, HDL is much higher than LDL.
The most effective treatments for high cholesterol
There are many drugs that lower cholesterol levels in cases where this indicator poses a serious threat to health, or already at the beginning of the development of atherosclerosis. It is necessary to pay tribute, an important part of which is proper nutrition. In such cases, diet and moderate physical activity will help not only bring all blood counts back to normal, but will also completely heal and rejuvenate your body.
For a faster therapeutic effect, pharmacological drugs are used:
— Statins- the most popular drugs, the principle of their action is to inhibit the synthesis of cholesterol in the liver by blocking the corresponding enzymes. They are usually taken once a day before bed (at this time the active production of cholesterol in the body begins). The therapeutic effect occurs after 1-2 weeks of systematic use; long-term use does not cause addiction. Side effects may include nausea, abdominal and muscle pain, and in rare cases there may be individual sensitivity. Drugs of the statin group can reduce cholesterol levels by 60%, but if they are taken for a long time, it is necessary to regularly take tests for AST and ALT every six months. The most common statins are cerivastatin, fluvastatin, lovastatin.
— Fibrates stimulate the production of HDL, recommended for triglyceride levels of 4.5 mmol/l. It is highly not recommended to use it with statins. Side effects manifest themselves in the form of gastrointestinal disorders, flatulence, nausea, vomiting, and abdominal pain. Representatives of this group of drugs: clofibrate, fenofibrate, gemfibrozil.
— Bile acid sequestrants. This group of drugs is not absorbed into the blood, but acts locally - it binds to bile acids, which are synthesized from cholesterol, and removes them from the body naturally. The liver begins to increase the production of bile acids, using more cholesterol from the blood; a visible positive effect occurs a month after starting medication; simultaneous use of statins is possible to enhance the effect. Long-term use medications can lead to impaired absorption of fats and vitamins, and increased bleeding is possible. Side effects: flatulence, constipation. These drugs include: colestipol, cholestyramine.
— Cholesterol absorption inhibitors interfere with the absorption of lipids from the intestine. Drugs in this group can be prescribed to people who have contraindications to taking statins, since they are not absorbed into the blood. In Russia, only 1 drug from the group of cholesterol absorption inhibitors is registered - ezetrol.
The above measures are used in advanced cases, when it is necessary to quickly reduce cholesterol levels, and lifestyle changes cannot quickly produce the desired effect. But even when taking pharmacological agents Don’t forget about prevention and harmless natural supplements that, with long-term regular use, will help you prevent cardiovascular diseases in the future.
Folk remedies that help lower blood cholesterol levels
— Niacin (nicotinic acid, vitamin PP, vitamin B 3). The mechanism of action has not been fully studied, but experiments show that after just a few days of taking increased doses of the vitamin, the level of LDL and triglycerides in the blood decreases noticeably, but the amount of HDL increases up to 30%. Unfortunately, it does not reduce the risk of cardiovascular complications and attacks. For maximum effectiveness, you can combine niacin with other treatment methods.
— . Contained in fish oil and seafood, as well as vegetable oils cold pressed (unrefined). They have a positive impact on nervous system, prevent rickets during the period of active growth, help reduce cholesterol levels and blood pressure, improve blood circulation, strengthen blood vessels and give them elasticity, prevent their thrombosis, and participate in the synthesis of hormone-like substances - prostaglandins. Regular intake of sources of essential nutrients fatty acids will have a miraculous effect on the functioning of the whole body, in particular it will help prevent the development of atherosclerosis.
— Vitamin E. An extremely strong antioxidant that prevents the breakdown of LDL and the formation of fatty plaques. For the offensive positive effect It is necessary to constantly consume the vitamin in appropriate doses.
— Green tea contains polyphenols - substances that affect lipid metabolism, they reduce the level of “bad” cholesterol and increase the content of “good” cholesterol. In addition, tea contains antioxidants.
- Garlic. Fresh garlic is recommended to be consumed to reduce cholesterol levels and prevent the formation of clots in blood vessels (thin the blood). The active components of garlic are sulfur-containing compounds, in particular alliin.
— Soy protein. They are similar in action to estrogens - they reduce the likelihood of atherosclerosis. Genistein prevents LDL oxidation due to its antioxidant properties. In addition, soy stimulates the production of bile, thereby helping to remove cholesterol from the body.
— Vitamins B 6 (pyridoxine), B 9 ( folic acid), B 12 (cyanocobalamin). A sufficient amount of these vitamins in the diet contributes to the proper functioning of the heart muscle, significantly reduces the risk of developing atherosclerosis and coronary disease hearts.
What factors contribute to increased cholesterol levels and the development of atherosclerosis?
Most often, atherosclerosis affects people who have neglected their health for a long time. The sooner you change your lifestyle, the less likely you are to develop serious illnesses. Here are 4 main factors that contribute to high blood cholesterol:
— Passive lifestyle. With low mobility and lack of physical activity, the level of “bad” cholesterol increases, creating a threat of developing cardiovascular diseases.
— Obesity. Lipid metabolism disorders are closely related to high cholesterol levels. People who are overweight are prone to various diseases of the cardiovascular system.
— Smoking. Leads to narrowing of arteries, increased blood viscosity, thrombosis, and entails a risk of heart disease.
— Consumption of fatty animal products V large quantities leads to an increase in LDL.
— Heredity. The predisposition to high cholesterol levels is genetically transmitted. Therefore, people whose relatives suffer from this pathology should carefully monitor their health.
A healthy lifestyle as a method of combating cholesterol
As long as you stick proper nutrition And active image life, the risk of developing various diseases. This especially applies to people at risk. By changing your lifestyle, you improve the functioning of the whole organism, even despite the tendency to any pathologies, internal defense mechanisms can easily cope with the threat.
Active sports improve metabolism, train the heart muscle at the same time as skeletal muscles, contribute to a better blood supply to all organs and systems (with physical activity, blood from the depot goes into the general channel, this contributes to better saturation of organs with oxygen and nutrients).
Sports exercises also lead to strengthening the walls of blood vessels and prevent the development of varicose veins.
Don't forget the importance of proper nutrition. Should not be abused strict diets. The body must receive everything it needs nutrients in optimal proportions, vitamins and minerals, fiber. The diet should contain sufficient quantity vegetables, fruits, cereals, lean meat, seafood and ocean fish, vegetable unrefined oils, milk and fermented milk products. If there is a lack of any vitamins in the diet, it is worth periodically taking medications containing them to prevent vitamin deficiencies.
Quitting smoking will reduce the risk of developing not only atherosclerosis, but also a number of other diseases, such as bronchitis, stomach ulcers, and cancer.
Sports – the best remedy against stress and depression, it strengthens the nervous system. Regular physical activity, be it a jog in the park or 3 hours of exercise in gym, helps relieve the negativity and irritation accumulated throughout the day; many athletes experience euphoria during training. It has been experimentally proven that active people are much less stressed than those who lead a sedentary lifestyle.
Conclusion
As you can already see, cholesterol is an extremely important compound that performs a number of vital functions. important functions. It is necessary for our life, but its amount in the body should not exceed normal limits. An imbalance in the ratio of high- and low-density lipoproteins entails serious consequences.
The best method of treatment is timely prevention. The most effective method preventing high blood cholesterol levels is healthy image life.
When you give up bad habits and start adhering to the above rules, you will completely forget about your health problems.
Cholesterol. Myths and deception.
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, cardiovascular risk can decrease by 2% to 4%. HDL is also thought 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 LDL cholesterol stickiness) appears to be a higher risk factor than just increased level LDL (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.
Content reduction cholesterol in the blood to improve heart function means lowering your levels of triglycerides and sticky LDL cholesterol (called "bad"), and increasing levels of protective HDL cholesterol ("good").
Every 1% reduction in LDL cholesterol will reduce your risk of heart disease by about 1%. At the same time, a 1% increase in HDL can reduce your cardiovascular risks by 2-4%! HDL also appears to have an anti-inflammatory (antioxidant) effect.
Thus, lowering triglyceride and LDL cholesterol levels is desirable, but raising HDL cholesterol may be even more beneficial. Oxidation of LDL cholesterol, which increases its stickiness, appears to be a higher risk factor than elevated LDL levels. Half of all heart attacks occur in people with normal cholesterol levels.
The degree of cholesterol oxidation can be determined with high accuracy by the content of C-reactive protein (CRP) in the blood. Low CRP levels (<1,0) предсказывают снижение риска сердечно-сосудистых заболеваний (а также диабета и онкологических заболеваний). Повышение ЛПВП и уменьшение окисления холестерина оказывает очень хорошее защитное действие на сердечно-сосудистую систему.
1. Eat more Omega-3 fats and take CoQ10
Take a fish oil supplement with food daily to increase HDL cholesterol and lower LDL cholesterol and triglycerides and improve C-reactive protein (CRP). The American Heart Association recommends 2-4 grams (2000-4000 mg) of DHA + EPA* daily to lower triglycerides; 1 gram (1000 mg) of DHA + EPA daily will provide protection against cardiovascular disease.
Try also eating more wild salmon or sardines, as they are high in healthy Omega-3 fatty acids and low in mercury. Sockeye salmon (red salmon) contains more of the extremely powerful antioxidant astaxanthin than other types of salmon, but red salmon is difficult to farm. Eating cold-water fatty fish (not fried) or taking fish oil also reduces the risk of developing depression and arthritis.
Taking 90 mg of CoQ10 per day helps raise DHA levels in the blood by 50%. Please note that taking statins (cholesterol-lowering drugs) may reduce Q10 levels in the body.
* - DHA and EPA are Omega-3 essential fatty acids
2. Eat more avocados, nuts and seeds, and olive oil
These foods are rich in phytosterols (also known as plant sterols), which are effective in helping regulate cholesterol levels. Phytosterols can also be taken in supplement form.
Avocado fruits are richest in a fraction of phytosterols called beta-sitosterol. Eating at least half an avocado a day for three weeks can reduce total cholesterol by 8% (compared to the 5% achieved by a low-fat diet), reduce triglyceride levels and increase HDL cholesterol by 15 %. In one study, avocados reduced LDL levels by 22%. Avocado contains about 76 mg of beta-sitosterol per 100 g (7 tablespoons of avocado).
Sesame seeds, wheat germ and brown rice bran have the highest total phytosterol content (400 mg), followed by pistachios and sunflower seeds (300 mg), pumpkin seeds (265 mg) and pine nuts, flaxseeds and almonds (200 mg) per 100 g weight. Eating 2 ounces (56 grams) of almonds per day has been shown to lower LDL by 7% and raise HDL by 6%.
A tablespoon of olive oil contains about 22 mg of phytosterols (150 mg per 100 g). Replacing saturated fats with monounsaturated fats, such as those found in olive oil, can lower LDL by as much as 18%. Olive oil (especially unfiltered) relaxes the endothelium on the walls of blood vessels and reduces inflammation. In one study, eating olive oil raised HDL cholesterol by 7%, even though the volunteers' diet contained foods with a high glycemic index. Rice bran oil and grape seed oil also showed good results in improving the LDL/HDL ratio.
3. Eliminate trans fats (hydrogenated and partially hydrogenated fats) from your diet.
It has been shown that reducing dietary calories by 1% from trans fats can reduce the risk of cardiovascular disease by at least 50%. This means that if you remove 20 calories from trans fats (only 2 grams!) from your daily 2,000 calories, you will get amazing results! Remember that a food label will say "Free of Trans Fat" if the product contains less than 0.5 grams of trans fat per serving, so also look for the words "hydrogenated" or "saturated" in the ingredient list. Even small amounts of trans fats can contribute to inflammation, diabetes, and an increased risk of heart attack and cancer.
4. Provide yourself with magnesium
Eat more of the rich magnesium foods such as pumpkin seeds, wheat germ, salmon, soybeans and whole grains. The endothelial cells lining arterioles lose their ability to reject hydrogenated fats if their environment is depleted of magnesium. It is estimated that about 70% of people in the United States suffer from magnesium deficiency.
Magnesium is a neuromuscular relaxant. It also aids in the repair of damaged cells, calcium absorption, helps lower blood pressure, and can reduce the frequency and severity of migraine attacks by approximately 40%. One study showed that magnesium actually acts like a statin drug, lowering LDL and raising HDL, but without the side effects. You should either ensure adequate magnesium in your diet or take about 250 mg of magnesium twice daily as a supplement (preferably along with calcium).
5. Cut down on sugar
Reducing the glycemic index of consumed foods (to an average of 46 versus 61 on a 100-point sugar scale) over a week increases HDL by 7%. One study found three times higher CRP levels in women whose diets included high-glycemic index foods compared to those who ate low-glycemic index foods. Spikes in blood sugar increase the stickiness (glycosylation) of red blood cells.
6. Eat more soluble fiber and take prebiotics and probiotics
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) reduced LDL cholesterol by 14% in men with high cholesterol.
Types of plant fibers that are not digested but promote fermentation and provide food for some beneficial bacteria (called probiotics) in the colon are called prebiotics (for example, inulin, fructooligosaccharides, or soy oligosaccharides). In addition, inulin with a moderate carbohydrate content reduces fat deposition in the liver and the content of triacylglycerides in the blood plasma. Probiotics may lower LDL (5 - 8% of strains Lactobacillus acidophylus and bifidobacteria Longum) and increase HDL by as much as 25% in the presence of prebiotics such as oligofructose or inulin.
7. Take Vitamin D3
Recently, it has been discovered that vitamin D (the "sunshine vitamin") is extremely important for the body for many reasons, and its high doses are much less toxic than previously thought. Recent studies have shown that even small daily doses of 500 IU. vitamin D supplementation helped seriously ill patients reduce CRP by 25%, and some patients experienced significant increases in HDL cholesterol after taking vitamin D supplements. Increased vitamin D levels are now associated with a reduced risk of death from any cause, including heart attack.
A glass of milk contains 100 IU. vitamin D; in 100 g of sockeye salmon - about 675 IU. vitamin D3. In direct sunlight, 10,000-20,000 IU can be produced in bare skin. on a sunny day (without sunscreen), but most people in the US seem to have low vitamin D levels (even in the southern US). Scientists are going to conduct a massive experiment with a daily intake of 2000 IU. vitamin D3 for 2-3 months in order to determine the optimal requirement for vitamin D based on the results of blood monitoring.
Do not take vitamin D supplements without a doctor's supervision if you have sarcoidosis, liver disease, kidney disease, or parathyroid disease.
8. Eat more blue, purple and red fruits
Polyphenols from blueberries, pomegranate, cranberries, red grapes and unfiltered olive oil help increase HDL. Eating about 5 ounces (150 g) of berries, puree or nectar per day (blueberries, lingonberries, black currants, strawberries, raspberries and chokeberries) can increase HDL by 5% over 8 weeks. After 1 month of drinking 6 ounces of pure cranberry juice daily (usually diluted with 3 parts water), HDL increased by 10%. Cranberry juice increases plasma antioxidant levels and HDL cholesterol levels. This corresponds to an approximately 20-40% reduction in the risk of cardiovascular disease.
You can also mix unsweetened cranberry juice with pomegranate juice, red grape juice, and/or blueberry juice. Red wine has some controversy, as the increase in HDL does not extend to the most beneficial HDL-2B fraction. Alcohol can also raise triglyceride levels, but red grape skins and possibly crushed seeds may lower cholesterol. Grape seed extract is similar to pycnogenol, and both may also play a role in lowering blood cholesterol levels.
Because alcohol also contributes to hypertension, liver disease, breast cancer, weight gain, and is addictive and may cause accidents, the American Heart Association does not recommend wine as a cholesterol-lowering drug. But resveratrol, found in red wine, red grapes, peanuts and Foti (Chinese herb), can be used as a supplement with the same benefits.
9. Try something new
Try niacin (niacin), dark chocolate (at least 70% cocoa), curcumin (turmeric extract), kale juice or hibiscus tea to boost your HDL levels. Use vitamin K2 to move calcium from arterial plaque into bones. Reduce LDL and your risk of cancer with oriental mushrooms (boiled for at least 5 minutes).
Try niacin (niacin), dark chocolate (at least 70% cocoa), curcumin (turmeric extract), kale juice or hibiscus tea to boost your HDL levels. Use vitamin K2 to move calcium from arterial plaque into bones. Reduce LDL and your risk of cancer with oriental mushrooms (boiled for at least 5 minutes).
10. Exercise, rest, smile more
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.
Observations of older people leading a sedentary lifestyle showed that within 6 months their CRP worsened by 15%, that is, by the same amount as when taking statins. Exercise improves CRP and increases HDL. Rest and laughter also help. Rabbits on an atherogenic diet had a 60% reduction in the development of atherosclerosis when the student who fed the rabbits also petted them.
People with both heart failure and mild depression were 44% more likely to die within 5 years than those without depression. Patients after a heart attack who were shown funny videos or comedies every day for an hour had a five-fold lower rate of recurrent heart attacks the following year. Laughter improves blood circulation, reduces blood pressure and the release of stress hormones.
Note: Lowering your cholesterol levels too much can increase your risk of depression, aggression, and brain hemorrhage. Cholesterol is essential for the formation of brain cells, memory, fighting infections and cancer (and producing hormones, including vitamin D). The key is to reduce inflammation and cholesterol oxidation, along with a healthy diet, exercise and rest, and increase healthy HDL when possible.
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