The phrase “You have high cholesterol” from the doctor sounds like a judgment to many. High cholesterol can actually have a negative impact on overall health and increase the risk of developing heart disease and stroke. But before resorting to medication, you should start with some lifestyle changes that can significantly improve – if not cure – the condition.
Cholesterol – the good and the bad
Cholesterol – a fat-like substance – is a natural component of human blood and supports various functions of the body: it helps the body form cell membranes, many hormones, vitamin D, etc. The liver produces all the cholesterol the body needs, and we also take it in with food.
There are several types of cholesterol. High-density lipoprotein (HDL, also called “good” cholesterol) helps remove other forms of cholesterol from the bloodstream and transport them back to the liver for processing and elimination. The most important one to watch out for is low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol, which can build up in the arteries and form plaque. And only when bad cholesterol causes plaque to build up in the arteries is it considered an important risk factor for heart attack, heart disease and stroke. High blood levels of this substance may require lifestyle changes or medication to lower it.
However, cholesterol alone is not a major predictor of heart disease risk. Factors such as age, gender, family medical history, blood pressure, smoking status, etc. are also of great importance. You should discuss your heart health risk factors with your family doctor and discuss the best prevention. But in any case, these five healthy lifestyle changes will help improve cholesterol levels and function .
1. Diet with heart-healthy products
A few dietary changes can significantly lower cholesterol and improve heart health.
Reduce saturated fat. Saturated fat, found primarily in red meat and full-fat dairy products, raises total cholesterol, but reducing your intake can lower bad cholesterol.
Eliminate trans fats. Trans fats, sometimes listed as “partially hydrogenated vegetable oil” on food labels and often used in margarines and store-bought cookies, crackers, and cakes, also raise total cholesterol.
Eat foods rich in omega-3 fatty acids . Although omega-3 fatty acids do not affect bad cholesterol, they provide other heart health benefits, including lowering blood pressure. Good sources of omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
Increase your water-soluble fiber intake. Soluble fiber in products such as oatmeal, beans, Brussels sprouts, lentils, apples, pears can reduce the absorption of cholesterol into the blood. Supplementing your daily diet with five to ten grams more fiber can also help you feel fuller, which will prevent you from craving snacks.
Add whey protein. Whey protein found in dairy products may not only provide many of the health benefits attributed to dairy products, but may also lower both bad and total cholesterol as well as blood pressure.
2. Physical activities on most days of the week
Increasing your physical activity can increase your good cholesterol. If your doctor recommends it, do moderate-intensity exercise, such as brisk walking or cycling, for at least 30 minutes five times a week, or vigorous aerobic activity for 20 minutes three times a week. Adding physical activity, even for short intervals several times a day, can help you lose excess weight. Why not go for a short, brisk walk during your daily work break? Maybe ride a bike to and from work? To stay motivated, consider finding an exercise buddy or joining a group.
3. Cholesterol and smoking
Smoking, using tobacco, electronic cigarettes or other tobacco products, significantly damages not only the health of the lungs, but also the health of the liver and heart. Smoking remains a major public health problem, and quitting can significantly improve good cholesterol levels. In fact, the benefits of quitting smoking appear quite quickly: within three months of quitting, blood circulation and lung function begin to improve, and within a year of quitting, the risk of heart disease is already half that of smokers.
4. Weight control
Even a couple of extra kilograms contributes to high cholesterol. On the other hand, small healthy changes add up: if you are used to drinking sweet drinks, switch to pure water; if you snack on buns, you can use lighter snacks like popcorn instead. If you have a sweet tooth, try sorbet or juice ice cream instead of plums, or low-fat or fat-free sweets like jelly beans or marshmallows.
Also look for ways to incorporate more activity into your daily routine, such as taking the stairs instead of taking the elevator or parking your car further away from the office. Try to increase standing activities such as cooking or yard work.
5. Quit or at least reduce alcohol consumption
Doctors do not recommend, but allow moderate alcohol consumption, that is, women up to one and men up to two doses of alcohol per day. One dose is approximately 100 ml of wine, 300 ml of beer or 40 ml of spirits. Occasional and moderate consumption of beer or wine at dinner or at parties will not cause problems for most people. However, if drinking becomes a daily activity, as alcohol consumption increases, health risks also increase. Too much alcohol can cause serious health problems, including high blood pressure, heart failure and stroke.
For normal cholesterol level – AteroLip® complex caps!
Sometimes healthy lifestyle changes are not enough to lower cholesterol. Your doctor may also recommend over-the-counter or cholesterol-lowering medications. Take them as directed while continuing to make healthy lifestyle changes, which can help keep your medication dose low.
The turmeric extract contained in the cholesterol control product AteroLip® complex caps helps to maintain a normal blood cholesterol level, the functioning of the cardiovascular system, as well as to normalize liver lipids. Choline helps ensure normal lipid and homocysteine metabolism. Vitamin B12 contributes to the normal formation of red blood cells and helps ensure normal homocysteine metabolism. Niacin and vitamin B12 help ensure normal energy-yielding metabolism.
The complex of natural substances AteroLip® complex caps cares for the heart and helps maintain blood vessels in good condition thanks to the fact that it also contains the natural statin monacolin K, obtained from red yeast rice, policosanol obtained from sugar cane, as well as standardized olive (Olea europea) leaf dry extract (polyphenol hydroxytyrosol).
AteroLip® complex caps are easy to use – only one capsule a day! The product is available in 30 capsules and the advantageous 90 capsules package. The best offer on the Lotos Pharma website www.lotos-pharma.ee.
