Lower cholesterol naturally

Cholesterol has gotten a bad name over time. Cholesterol is almost seen as a poison for the body. Yet our body needs this fatty substance for the production of cell walls, hormones and bile. In addition, it is also a building material for the nervous system and for some hormones. Cholesterol is transported bound to proteins in our blood. However, we can have too high a cholesterol level and that can be detrimental to the heart and blood vessels. When you consider that unhealthy eating, little exercise, sleep disorders (Gangwisch et al., 2010), the pill, psychological disorders (Lehto et al., 2010; Sagud et al., 2009) and even certain character traits (impulsivity) (Sutin et al., 2009) al., 2010) adversely affect HDL levels, then it seems logical to me that lifestyle changes can positively influence cholesterol levels. The drug industry tries to force an HDL increase with some enzyme blocker, but in doing so they will forget to remove the causes. If low HDL is purely the result of an unhealthy lifestyle, then such a mechanistic HDL increase will do more harm than good.

LDL, lower the bad cholesterol

An individual food has only a limited influence on HDL. Flax seed, fiber, soy, ginger, garlic, pomegranate, green tea, citrus flavonoids, etc. do lower LDL cholesterol, but HDL cholesterol often remains unchanged. The influence of a particular food on cholesterol is usually best demonstrated in patients with abnormal lipid levels in their blood (hyperlipedemia).

HDL, increase the good cholesterol

Kiwi and omega-3 fatty acids may increase HDL. Anthocyanins increase HDL levels by 13% (Qin et al., 2009); at the same time it was shown that the activity of the CETP enzyme was reduced. Orange juice and cabbage juice (+27%) also have a beneficial effect (Cesar et al., 2010; Kim et al., 2008).
A glass of alcoholic beverage per day also has a positive influence on the HDL value. Red wine contains alcohol and anthocyanins.
Food with a high glycemic load (‘fast sugars’) lowers the HDL value without much influence on other cholesterol values (Nakashima et al., 2010; Culberson et al., 2009; Roza et al., 2007).
Avoid bad fats. Replace foods that contain saturated and trans fats with omega-3-rich foods.

Lifestyle also affects HDL cholesterol

Exercise increases HDL cholesterol by several percent (Kelley, 2004). The best way is to practice a sport that increases the heart rate for 30 minutes five times a week. You can divide this into three times 10 minutes. Stress is said to lower HDL and smoking also lowers HDL cholesterol.

Some plants that influence cholesterol

  • Allium sativum / Garlic and other onions
  • Plants that have an effect on the liver: artichoke, dandelion, chicory
  • Mucilage plants such as linseed, fenugreek and oats

It looks like there are many natural ways to get our cholesterol levels under control.

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