Cholesterol - a natural fatty substance, which is produced in the human body and comes with food.

There are two types of cholesterol, between which there must be balance.

These high-density lipoproteins (HDLs) are "good" cholesterol, and low-density lipoproteins (LDL) are "bad" cholesterol. The latter type is associated with the deposition of cholesterol plaques on the internal walls of the arteries.

Too high LDL cholesterol levels with low HDL is the risk of coronary artery disease, heart attacks, strokes. Cholesterol plaques gradually block the lumen of the arteries, disrupting the nutrition of organs.

Elevated cholesterol can only be detected by analysis - millions of us do not know about the impending threat. Meanwhile, the risk of a heart attack among people with elevated cholesterol is 2 times more than the average!.

Although high-cholesterol drugs are successfully used drugs statin (simvastatin, atorvastatin, rosuvastatin), many people are interested in non-drug methods to reduce cholesterol.

Today we will talk how to lower cholesterol without drugs.

Physical exercises.

Changes in lifestyle are usually underestimated when it comes to controlling cholesterol. But regular physical activity can significantly reduce LDL, normalize blood pressure and, ultimately, reduce your cardiovascular risk.

"Guide to physical activity for Americans" advises to exercise moderate intensity exercises for 30 minutes a day at least 5 days a week. It turns out all 2,5 hours of time for the sake of health.

But it's worth mentioning: these are recommendations for healthy people. If you already have cardiovascular diseases and are physically unable to comply with the norm - be sure to consult a cardiologist!.

Diet to reduce cholesterol.

Fruits, vegetables, whole grains, vegetable oils and low-fat milk products - the basis of a healthy diet. Most of the consumed fats should come from unsaturated fatty acids (fish, nuts, seeds, avocados, olive oil).

Saturated fats, which are found in most animal products and semi-finished products, should be limited to 10% of the caloric intake.

Trans fats, according to the latest data, are hazardous to health in any quantity. Avoid cheap candy, baking, fast food - any products that contain even trace amounts of trans fat.

Normalization of weight.

Excess weight is associated with increased cholesterol and cardiovascular diseases. Many of our compatriots try all kinds of folk remedies for cholesterol, but do not look at the arrow of the scales!.

Meanwhile, a decrease in body weight by 5-10% has a clinically significant effect on cholesterol and blood pressure.

Adhering to points 1 and 2, you will certainly achieve optimal weight, improve well-being and prolong life. Is not it worth the effort?.

Aged extract of garlic.

Garlic from ancient times used for medical purposes. Today we know his unique ability to reduce cholesterol without drugs.

This is confirmed by a review of 39 clinical trials published in the Avicenna Journal of Phytomedicine. Then the scientists came to the conclusion that the aged garlic extract reduces the level of LDL by 7-10%, depending on the method and duration of administration.

Aged extract of garlic is usually well tolerated by patients, but it is recommended to consult a doctor before taking it.

Experts do not recommend garlic with such drugs:.

- Isoniazid.

- Antiretroviral.

- Oral contraceptives.

- Cyclosporin.

- Warfarin 5. Flax seeds.

The tiny seed of flax contains a lot of fiber, lignans and vegetable omega-3 fatty acids. All these components are extremely useful in high cholesterol and contribute to cleansing of the arteries.

There are a lot of original recipes on the use of flax seeds in everyday dishes, pastries, smoothies. Since the seeds are covered with a hard shell, it is recommended to grind them before application.

How effective is the flax seed with increased cholesterol? The results of a study published in Nutrition and Metabolism tell us about figures of the order of 12-15% of the initial level of LDL.

Soluble fiber reduces "bad" cholesterol.

Most residents of developed countries consume not enough fiber needed for normal digestion and metabolism.

Low-fat diet supplemented with fiber is an excellent remedy for cholesterol. The American Heart Association claims that soluble fiber reduces LDL. It is found in almonds, oatmeal, fruits, vegetables, beans, soy, uncooked cereals.

Simple advice for high cholesterol: change tender loaves on coarse bread. A simple and affordable source of fiber.

Fruit of hawthorn.

Some foreign studies confirm that hawthorn normalizes the level of "bad" cholesterol. For many centuries, leaves, flowers and fruits of hawthorn were used in folk medicine in cardiological diseases.

From the fruits of hawthorn, you can prepare water infusions and alcohol tinctures. Although they generally have a beneficial effect on the cardiovascular system, one should keep in mind the possible drug interactions of hawthorn.

Experts do not recommend hawthorn with such drugs:.

- Nitrates (nitroglycerin).

- Cardiac glycosides (digoxin).

- Beta-blockers (metoprolol, atenolol).

- Calcium channel blockers (verapamil).

- PDE-5 inhibitors (sildenafil) 8. Extract of red yeast rice.

A study published in Complementary and Alternative Medicine, glorified red yeast rice in the medical community.

The authors proved that the extract of red yeast rice after 8 weeks of intake reduces the level of LDL by 22%, and the total cholesterol by 15%.

However, experts at the National Center for Alternative Medicine in the US warn that the safety of the product is still in question.

The main cause for concern: the similarity of active substances with known drugs to reduce cholesterol - statins (lovastatin). Consequently, when combined, the risk of side effects increases. This product is characterized by a number of unwanted drug interactions.

Experts do not recommend red yeast rice with such medicines:.

- Cyclosporin.

- Gemfibrozil.

- Clarithromycin.

- Erythromycin.

- Amiodarone.

- Niacin The extract of red yeast rice is not compatible with statins, alcohol tinctures, as well as with any hepatotoxic drugs.

Conclusions on the reduction of cholesterol in the body.

Reduce cholesterol without drugs - a very real task.

There are a lot of promising means, from turmeric to garlic. But the problem is that most of them are little-studied, and sometimes dangerous to health.

Start with a lifestyle, and otherwise follow the advice of a doctor!.

Medbe. ru will keep you updated with all new products.

medbe. en.

Keywords:.