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Високото ниво на холестерол, което по-конкретно се изразява в увеличаване на лошия холестерол, се причинява от храната, която консумираме. Двете основни съставки в нея обикновено са наситените мазнини и холестерола. Те обикновено се срещат в животинските продукти. Наситените мазнини рязко увеличават лошия холестерол. Консумирането им в прекалено голямо количество ще доведе до различни здравни проблеми. Очевидно е, че трябва да промените менюто си, но това не е лесно. Добрата новина е, че има храни, които могат да противодействат на тези вредни ефекти. Те съдържат хранителни вещества, които намаляват нивото на холестерола. Разтворими фибри Разтворимите фибри могат да бъдат открити в овесените ядки, боба, ечемика, сушените сини сливи, бананите и много други плодове. Те ограничават абсорбирането на холестерола в кръвния поток, а по този начин намаляват цялостното му ниво в организма. Дневният препоръчителен прием на фибри е 5-10 грама. Около чаша и половина овесена каша съдържа около шест грама. Ядки Ядките съдържат полиненаситени мастни киселини, които също ограничават високото ниво на холестерол в организма. Орехите, бадемите, лешниците, фъстъците и някои от кедровите ядки могат да ви бъдат от голяма полза. Орехите, в частност, са известни с това, че поддържат здрави кръвоносните съдове. Изследванията са показали, че дори само шепа ядки може да намали риска от сърдечно-съдови заболявания. Избягвайте захаросаните или солени ядки, консумирайте ги сурови. Не прекалявайте, защото съдържат много калории. Омега-3 мастни киселини Омега-3 мастните киселини, които се срещат в определени типове риба, се считат за най-добрият вариант при борбата с холестерола от много хора. Рискът от кръвни съсиреци и високо кръвно налягане обикновено се намаляват с консумацията на тези мастни киселини. Препоръчваме ви поне 2 ястия от риба седмично. Най-високи нива на омега-3 мастни киселини се съдържат в следните видове: скумрия, пъстърва, херинга, сардина, сьомга и камбала. Печенето е най-добрият вариант за приготвяне, за да се избегнат допълнителни наситени мазнини и да се получи здравословно хранене. Тези, които не обичат риба, могат да си набавят омега-3 мастни киселини от лененото масло или пък под формата на хранителна добавка на капсули. Освен ако не сте изложени на сериозен риск от сърдечно-съдови заболявания или имате високи нива на холестерол, цялостната промяна на вашата диета може би била твърде крайна. Можете да направите достатъчно, разменяйки „лошите” храни за „добри”, когато знаете как да ги разграничите. Например, можете да използвате ядки в салатата си, вместо месо и сирене. Сменете пържолите с пушена сьомга за известно време, няма да съжалявате.
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10 Remedies for Lowering High Cholesterol High cholesterol is often caused by an unhealthy lifestyle and a diet high in saturated fat and lack of adequate physical activity. Factors such as obesity, smoking, excessive alcohol consumption, aging (arteries tend to decrease with age), genetics and certain underlying conditions such as diabetes, high blood pressure and kidney or liver disease also increase the risk of developing this problem. Cholesterol is a fatty substance in the blood that is needed for the construction and maintenance of cell membranes, the conversion of sunlight into vitamin D, and other important functions. However, a high level of cholesterol, also called hyper cholesterolemia , can lead to serious and even fatal health problems. Cholesterol tends to accumulate along the walls of the arteries and increases the risk of developing heart disease. Usually cholesterol levels in the blood must be kept below 200 mg / dl(milligrams per deciliter of blood). It is considered borderline high when it is between 200 and 239 mg / dl, and when it rises to or above 240 mg / dL is considered high cholesterol. Mostly, a test called a lipo protein profile is used to test cholesterol levels in terms of total cholesterol (the sum of HDL, LDL and VLDL), HDL, LDL and triglycerides. Of these, HDL, or high density lipoprotein, is considered good because it carries cholesterol to the liver where it can be analyzed and reprocessed. Although it is good for that reason, your body needs a certain amount of HDL to perform its function fully. People with low levels of HDL are considered at higher risk of developing heart disease. LDL, or low density lipoprotein, moreover, is considered bad. It is cholesterol tends to accumulate along the inner walls of the arteries and causes narrowing of time these blood vessels. Here are the top 10 home remedies for lowering cholesterol coriander seeds Research has shown that cilantro helps reduce total cholesterol, LDL ( “bad”) cholesterol and triglycerides. Coriander seeds also have hypoglycemic effects and may be useful in managing diabetes. - Add two tablespoons coriander seed powder to a cup of water. - Boil the mixture and then must colarlo. - Drink this once or twice daily. You can add milk, sugar and cardamom to it and use it as a replacement for your regular tea. If you do not have coriander seed powder, then just use coriander seeds or dry roast and grind to dust. Onions The red onions are beneficial in treating high cholesterol. Hong Kong scientists found that help reduce bad cholesterol and raise cholesterol levels. This, in turn, reduces the risk of developing heart disease. - Mix one teaspoon of onion juice and honey. Drink once daily. - Add a finely chopped onion and a quarter teaspoon of pepper to a cup of buttermilk. Eat on a regular basis. - Also include onion, ginger and garlic in your diet. Indian gooseberry Indian, or amla, gooseberry acts as a natural hypolipidemic agent, meaning that promotes the reduction of lipid levels in serum. A study published in the International Journal of Science and Medical Health Research has revealed that this fruit has antihyperlipidemic, anti-atherogenic, and lipid-lowering effects. - Mix one teaspoon of Indian gooseberry, or dried and powdered, in a glass of warm water Indian gooseberries. - Drink daily in the morning on an empty stomach. Apple cider vinegar Apple cider vinegar helps lower total cholesterol and triglycerides. In addition, it is a great home remedy for a number of diseases including acid reflux, high blood pressure, gout, upper respiratory infections, and others. - Mix a teaspoon of cider vinegar organic apple in a glass of water. - Drink this two or three times a day for at least a month. You can gradually increase the amount of apple cider vinegar to two tablespoons per cup. If you do not like the taste of apple cider vinegar, you can mix it with fresh orange juice, apple juice, grape juice or other fruit juices. Orange Juice Drinking three cups of fresh orange juice every day can be a great help in reducing cholesterol levels in the blood naturally, because it is rich in vitamin C, folic acid and flavonoids. A study published in the American Journal of Clinical Nutrition found that drinking 750 ml of pure orange juice daily can increase HDL cholesterol and triglycerides and lower the LDL / HDL ratio in patients with hypercholesterolemia. Orange juice fortified with sterols is even better. Studies have shown that about 3 grams of phytosterols a day can help reduce total cholesterol by up to 11% and LDL by up to 15%. Therefore, you should drink two glasses of orange juice fortified with plant sterols per day. Coconut oil Although counterintuitive, coconut oil is considered a beneficial home remedy for high cholesterol, even though it is a saturated fat. Coconut oil contains lauric acid, which helps increase HDL ( “good”) cholesterol and improve LDL / HDL ratio. Add a moderate amount of organic coconut oil to your diet. You can have one or two tablespoons of oil a day. Do not use refined coconut oil or processed. Oatmeal Enjoy a bowl of oatmeal is an easy and effective way to reduce your cholesterol levels. It is full of soluble fiber and reduces absorption of cholesterol and lowers bad cholesterol levels. One and a half cups of cooked oatmeal or cup oat bran contain about three grams of soluble fiber, beta-glucan. You can also add fruits and nuts, such as apples, bananas, strawberries and nuts to your oatmeal for additional health benefits. Fish Oil Fish oils and fatty fish such as mackerel, tuna, trout, herring, salmon, bluefish, sardines, and the like are full of omega-3 fatty acids. They help reduce triglycerides (blood fats) and prevent heart disease. Consume about one to four grams of fish oil per day. If you’ve adopted a vegan or vegetarian diet, then you should include flaxseed, which are also rich in omega-3 fatty acids in your diet. The red yeast rice The red yeast rice contains compounds known as monacolins that inhibit cholesterol synthesis and therefore help to reduce cholesterol. In short, it is fermented by red yeast (Monascus purpureus) rice. For thousands of years, it has been used in China for medicinal purposes. You can get rice red yeast tablets at pharmacies or health food stores. For high cholesterol, take 1200-2400 mg supplement once or twice daily. Studies have shown that this dietary supplement can decrease ( “bad”) cholesterol levels of total cholesterol and LDL. However, be careful when taking these supplements because dosage and adequate long-term effects are still unclear. In addition, some products of red yeast rice may contain lovastatin and other chemicals that can cause side effects. It is best to consult your doctor before you start taking them. Do not take these supplements during pregnancy, lactation or when suffering from liver problems. Nuts Walnuts, almonds, peanuts, hazelnuts, pistachios, walnuts and other nuts and seeds are useful in controlling high cholesterol because they are rich in vegetables and fiber sterols. Walnuts in particular have been found to help the levels of total cholesterol and triglycerides. So, now you have a good reason to enjoy a handful (one and a half ounces) of delicious roasted nuts regularly; but do not overdo it. Also, increase your intake of whole grains and other fiber-rich foods. Along with these home remedies, it is essential to take decisions diet and healthy lifestyle. Eliminate trans fats from your diet; because they increase the LDL ( “bad”) cholesterol and decrease HDL ( “good” cholesterol). In addition, you should eat a diet rich in vitamin C (100 to 200 mg per day) to help reduce cholesterol .