Hot Yoga Can Lower Your Cholesterol Levels
Lowering Cholesterol - The Best Tips and Home Remedies
"Get rid of butter and eggs from your diet - you have to lower your cholesterol." This or similar was the recommendation of your family doctor many years ago if your cholesterol level was too high. Fortunately, this has changed. Cholesterol is an essential substance, a building block for every cell and the starting substance for hormones, vitamin D and bile acids. Cholesterol is not only supplied through diet, but is largely produced by the body on its own. A healthy (not necessarily low-fat diet!) And some helpful home remedies - which in combination help to lower high cholesterol levels.
As part of a blood test, the total cholesterol level in the body is usually determined first. However, this alone is not meaningful. Elevated cholesterol itself is symptom-free; unpleasant effects such as gallstones can only appear when the values are increased for a long time. If the value is too high, further values, the HDL, LDL and the quotient of LDL / HDL, must be taken into account. In order to lower cholesterol sustainably, a change in diet is the top priority.
Cholesterol has important roles in the body
Since the cell is the building block of life and cholesterol occurs in every cell, it is clear what significance this substance has for us. The cholesterol is located in the shell, the so-called cell membrane, which protects the cell from intruders. In addition, the fat-like substance makes the membrane flexible and pliable. But that's not all, cholesterol has many other roles. The bile acids, which are important for our fat digestion, are made from them in the liver. Furthermore, this vital building block is required for the production of some hormones, such as testosterone, progesterone and estrogen. Cholesterol is also involved in the production of vitamin D.
The "good guys" and the "bad guys"
The cholesterol is not soluble in water but in fat. A special transport system is therefore necessary for this substance. The body has the proteins for this. The cholesterols dock on them and the proteins act like taxis taking them to where they are needed. LDL and HDL are the two transport companies. LDL (low density lipoprotein) is the low density lipoprotein that supplies the cells with necessary fats. This is very important. However, if there is too much LDL in the body, fat molecules can build up on the vessel walls and thus impede blood flow. In the worst case, the blood flow to the heart or brain is affected. This is why this is often colloquially referred to as "bad cholesterol".
In contrast, HDL (high density lipoprotein) is the lipoprotein that picks up excess cholesterol from the cells and brings it back to the liver, where it can then be broken down. All this means that not only the total cholesterol level in the blood, but above all the levels of LDL and HDL are important. The higher the LDL and the lower the HDL, the greater the risk of arteriosclerosis (hardening of the arteries). Lowering cholesterol primarily means lowering the LDL and increasing the HDL in the same breath.
The right foods
With the help of healthy ingredients and a fresh preparation, the cholesterol levels are positively influenced in any case. If the cholesterol is massively increased, however, further measures may be necessary. Incidentally, the anti-cholesterol diet does not completely dispense with everything that contains cholesterol. For example, the beloved breakfast egg does not have to be completely deleted from the menu.
The different fatty acids
Cholesterol can be tackled by choosing the right fatty acids. A distinction is made between monounsaturated and polyunsaturated and saturated fatty acids. A very simple distinguishing feature is the following: the more solid the fat is after it has been stored in the refrigerator, the more saturated fats it contains. If it is solid outside of the refrigerator, there is likely to be unhealthy, hydrogenated fats in it.
Saturated & unsaturated fatty acids
Saturated fat increases LDL; that is, in order to lower cholesterol, these fats should be reduced better. They are contained in animal products such as meat (especially in fat varieties), cream, butter, cheese, dairy products (especially whole milk products), egg yolks, lard, sausage, but also in palm fat.
In order to lower the high cholesterol, the unsaturated fatty acids are preferable. These increase HDL and lower LDL. Unsaturated fatty acids are found in olive oil, rapeseed oil, sunflower oil, grapeseed oil, avocados, hazelnuts, sunflower seeds and sea fish, among others.
The unsaturated fatty acids are further divided into monounsaturated and polyunsaturated. The body can produce the monounsaturated fatty acids itself. The polyunsaturated fatty acids are also called essential fatty acids. This means that the body cannot produce it itself, but depends on it to be supplied with food. They are known for the terms omega-3 and omega-6 fatty acids. Omega-3 is mainly found in fatty fish such as salmon, tuna and mackerel, but also in linseed, rapeseed, soy and linseed oil. Omega-6 is found in thistle, sunflower and corn germ oil as well as in pumpkin seeds and wheat germ. The omega-6 to omega-3 ratio in a healthy diet should be five to one. However, this ratio is usually clearly exceeded in our western diet.
Whole grains, fiber
In order to lower cholesterol, avoiding white flour products such as toast, baguettes, and cakes, etc. is recommended. Slow carbohydrates, such as those found in whole grain bread, oatmeal, whole grain rice and legumes, should be given preference. These keep you full longer, relieve the pancreas and also lower the LDL value. Oat and rice bran as well as steamed apples (with skin!) Also contain important fiber, which excretes bad cholesterol through the intestines.
In order to lower cholesterol, you do not have to do without relatively fatty nuts. Because nuts have been proven to help lower cholesterol. It is still unclear whether it is only the unsaturated fatty acids or other substances that keep the cholesterol level in check. A small handful of nuts or almonds is sufficient, however, as these delicious nibbles are extremely healthy, but also contain a lot of calories. Avoid salted nuts.
Eggs and cholesterol
Eggs don't contain as much cholesterol as is often claimed. As they contain many other nutrients in addition to important amino acids, eggs are actually a healthy food and more digestible than other animal proteins. Two of them can be eaten per day without any problems, and it is important to enjoy a varied and frequent consumption of vegetables.
fruit and vegetables
Everyone knows the recommendation: five servings of vegetables and fruit a day. If you eat healthily and want to do something for a balanced balance of LDL and HDL, reduce the carbohydrate-heavy side dishes such as potatoes, rice or pasta and replace them with light vegetables. If you like salad, you should also prefer light dressings with healthy oils. Rapeseed, linseed and walnut oils are highly recommended here. Eat the salad before 6 p.m., otherwise the intestines will be stressed too much overnight. The saponins contained in peas contribute equally to lowering cholesterol and to strengthening the immune system. Saponins are one of the most effective ingredients in medicinal plants; they are also found in asparagus and beetroot. Green artichokes also have a special effect, they can lower cholesterol. Furthermore, the dietary fiber contained in apples binds cholesterol, especially in dried or steamed form. The pectin contained in apples is also found in carrots, bananas, aubergines and okra vegetables.
Sport, exercise, relaxation
Daily exercise, preferably in the form of endurance training, helps lower cholesterol. No marathon is necessary for this, regularity is crucial. Moderate sport that is fun and, above all, corresponds to the general state of health, is completely sufficient. Stress can be a cause of increased blood lipids. So slowing down is also important. Relaxation methods such as autogenic training, yoga and meditation are helpful here.
Green tea is said to have a wide variety of positive properties, including reducing LDL in the blood. This tasty drink should be drunk daily for a longer period of time. On hot days, green tea, chilled with ice cubes and enriched with a splash of lemon juice, is a healthy thirst quencher. Not only does it lower cholesterol, but it has been proven to help you lose weight.
The real goldenrod and ash leaves help naturally as a tea infusion to lower unhealthy LDL. The goldenrod is an introduced plant from Indian medicine that originally came from America. In addition to the plants mentioned above, gentian, centaury and wormwood are also useful in order to supply the body with more bitter substances. They can be drunk as gastrointestinal tea.
Ginger stimulates fat digestion. Preparing a ginger water of this and drinking it about 20 minutes before each meal can help against high cholesterol. For the ginger water, a piece of peeled ginger root is boiled for about ten minutes and then removed from the water.
Bitter substances are beneficial for our liver. Since this organ is involved in lipid metabolism, the bitter herbs and vegetables also help lower cholesterol. Dandelions, rocket, radicchio, artichokes and chicory are helpful here, best enjoyed before the actual meal. A sap made from dandelion, artichoke and milk thistle can also help - this is available in health food stores. The substances it contains stimulate the production of gall juice, which has a positive effect on the cholesterol level.
Freshly squeezed lemon juice also has a positive effect on fat metabolism. It is best to drink this in the morning on an empty stomach. The vitamin C it contains stimulates fat burning. It is important to drink the juice in the morning and not in the evening, as vitamin C can activate the circulation and this may make it difficult to sleep at night.
Oatmeal is also one of the healthy home remedies for high cholesterol. The oat bran is best eaten here, as it contains the most beta-glucan. This substance binds excess material during digestion, such as bile acids, which then have to be newly produced. Since cholesterol is consumed for this, the total value is reduced.
Healing earth is also able to bind unusable substances, including excess fat and cholesterol. The ultra-fine healing earth capsules, which are available in almost every drugstore, are recommended. Otherwise normal, fine healing earth can also be used. Simply stir it in water and drink it in small sips. This home remedy has no side effects and can also be taken over a longer period of time.
Garlic, wild garlic
Garlic and wild garlic have similar effects. Consumed regularly, both can reduce blood lipids somewhat as they prevent fat from accumulating in the blood vessels. As a result, they have a positive effect on blood flow and thus even lower blood pressure.
Psyllium has long been used against general constipation, and psyllium husks are also used. If taken regularly, these can also lower cholesterol. The contained psyllium binds this as a swelling substance in the intestine and discharges it in a completely natural way. But be careful: swelling substances require a large amount of fluid, otherwise they can also dehydrate the body at the same time!
The normal values for cholesterol vary according to age. In general, total cholesterol in an adult should not exceed 200 mg / dL, with LDL below 160 mg / dL and HDL above 40 mg / dL. The following values apply to the LDL / HDL quotient: Less than 3.5 for a healthy person without risk factors; with an existing CHD (coronary heart disease) the value should even be below 2.5. In naturopathy, higher values (up to 250mg / dl LDL) are considered normal.
What causes an increased cholesterol level
An increased cholesterol level is not only caused by an unhealthy, high-fat diet, but can also have other causes such as hypothyroidism (underactive thyroid gland), kidney disease, diabetes mellitus, obesity, alcohol dependence and genetic disorders of the lipid metabolism. Refined sugars and carbohydrates in particular contribute to increasing unhealthy cholesterol. These should therefore be avoided as far as possible.
Risk - too much cholesterol
If the total cholesterol value, but especially the LDL, is too high over a long period of time, this can have harmful consequences. Too much LDL is deposited on the vessel walls, these lose elasticity and the blood flow is disturbed. This circulatory disorder can occur throughout the body and increases the risk of cardiovascular diseases such as a heart attack or stroke. Buckwheat tea can also help increase blood flow.
Even the popular butter doesn't have to be banned in order to lower cholesterol. A pretzel without butter? It's hard to imagine. The latest findings show that the butter is better than its reputation, especially when it is only used as a thin base on bread.
Vegetarian spreads can replace sausage and cheese. A slice of wholemeal bread or a wholemeal bread roll with low-fat cream cheese, topped with cucumber, tomato, rocket or something similar are also delicious. Of course, this requires a rethink. But if the blood values can be improved as a result and the risk of cardiovascular disease is reduced, this is definitely worthwhile. Health food stores, health food stores and drugstores offer healthy, tasty and low-fat alternatives.
If you don't want to do without sausage at all, you should definitely choose the low-fat varieties. Whole milk products are exchanged for skimmed milk. And if you like something sweet, you prefer sweet fruit and dried fruit. Any food that is fried or deep-fried in a lot of fat should be avoided. Now and then a piece of cake with your coffee is a piece of quality of life that you don't have to do without. Fruit cakes with low-fat yeast dough are recommended here. Fat particles with buttercream, cream or thick frosting not only damage your cholesterol level, but also your figure. The trans fatty acids it contains increase LDL and are generally very unhealthy. To make a delicious, creamy sauce, you don't necessarily need cream or crème fraiche. Vegetable binders, some based on soy, are good alternatives.
In order to lower cholesterol in the long term, the amount of fat should be reduced when cooking at home. Coated pans, which only require small amounts of fat, are used for frying. Grilling or steaming is also a low-fat way of preparing a wide variety of dishes. A high-quality, virgin, cold-pressed oil - preferably olive oil - is recommended for the salad. Cold-pressed walnut or hazelnut oil is also suitable. And here is an overview of the best oils for the kitchen.
Meat in moderation
You don't have to do without meat and sausage entirely either. This is allowed twice a week. However, low-fat varieties such as chicken, turkey or veal are preferable. Offal is not really a healthy food anyway. If the cholesterol level is still too high, these should be completely eliminated from the menu.
It doesn't always have to be the same medication; in itself, increased cholesterol can be contained just as well by reducing excess weight. Keep in mind that changing your entire life-long eating habits is not an easy matter. A guided therapeutic fasting on vacation may be recommended in order to find a healthy diet in the long term.
Conventional medical therapy
Only when the cholesterol in the blood is very high and the patient has other health problems in addition to being overweight are so-called lipid-lowering drugs prescribed in the doctor's office. However, the use of these drugs should be reconsidered, as these drugs, in addition to their benefits, can unfortunately have harmful side effects. Even if these drugs are necessary, the diet also has to be changed.The goal is to lead a healthy lifestyle; this is the only way to solve the problem in the long term. (sw, dp)
Author and source information
This text complies with the requirements of specialist medical literature, medical guidelines and current studies and has been checked by medical professionals.
- Hiya A Mahmassani, Esther E Avendano, Gowri Raman, et al .: Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis, 2018 (accessed: 08/20/2019), Oxford Academic
- Lukas Schwingshackla, Marc Krausea, Christine Schmucker, et al .: Impact of different types of olive oil on cardiovascular risk factors: A systematic review and network meta-analysis, 2019, (accessed: 08/20/2019), NMCD Journal
- German society for combating lipid metabolism disorders and their secondary diseases DGFF (Lipid League) e. V .: The importance of cholesterol, (accessed: 08/20/2019), Lipid League
- Joan Sabaté, Keiji Oda, Emilio Ros: Nut Consumption and Blood Lipid Levels, Arch Intern Med. 2010/170 (9), 821-827, (accessed: 08/20/2019), Jamanetwork
This article is for general guidance only and is not intended to be used for self-diagnosis or self-treatment. He can not substitute a visit at the doctor.
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