How to Lower Cholesterol

Lowering cholesterol

Cholesterol is a fatty substance produced by the liver. It takes part in many essential body functions, so lowering it carelessly can have unfavorable consequences. But too much cholesterol can cause fatal health problems. How do you lower cholesterol the right way?

According to the US National Heart, Lung and Blood Institute, an unhealthy lifestyle is the main cause of high cholesterol (we will look at “unhealthy” separately). Genetics, certain diseases and the use of other drugs can contribute a little to high cholesterol — but those diseases and drugs, again, largely arise from lifestyle and are not inherited. And that is good news for anyone wanting to lower cholesterol, because it really can be done.

High cholesterol raises the risk of heart disease and stroke. Doctors are often quick to prescribe drugs to lower cholesterol, but these drugs can cause side effects — headache, muscle cramps, nausea, joint pain — and quality of life can drop sharply.

So let us look at how to lower cholesterol by changing your way of life, and which active compounds will help you lower cholesterol without side effects.

Lowering cholesterol with soluble fiber

What is fiber? It is a substance the human stomach does not digest, so it uses bacteria to process it — often a low-calorie food, which is why it is promoted for weight loss. The more digestible kind for humans is water-soluble fiber.

Water-soluble fiber absorbs water, turns into a gel, and is food for the good bacteria.

Water-soluble fiber not only supports digestion but also lowers LDL cholesterol — though it does not raise HDL (good) cholesterol and does not lower triglycerides.

Do not rush to buy the most fashionable fiber supplements — you need to get water-soluble fiber simply by eating healthy, tasty food. So where do you get water-soluble fiber to lower cholesterol?

Suddenly increasing your intake of this fiber can cause bloating or stomach ache. Start with less, increase gradually.

Lowering cholesterol by avoiding trans fats

Trans unsaturated fats, called trans fats, are unsaturated plant fats that are hydrogenated during food (product) manufacture. Manufacturers choose this oil product for its texture, low cost and long shelf life. Unfortunately, they (usually) do not care about lowering your cholesterol. You should avoid products with hydrogenated fats.

The American Heart Association reports that consuming trans fats harms the cholesterol ratio in two ways:

• it raises the concentration of “bad cholesterol” in the blood
• it lowers the concentration of “good cholesterol” in the blood

Lowering cholesterol by eating good fats

Monounsaturated and polyunsaturated fats can help lower the bad cholesterol.

Monounsaturated fats most often hide in nuts and seeds:

• peanuts
• avocados
• hazelnuts
• almonds
• olives
• sesame seeds
• sunflower seeds

The best and most absorbable are polyunsaturated fats, which hide in fish and seafood. Do not be afraid to replace your daily food with fish.

There are countless kinds and dishes. You need to eat more polyunsaturated than monounsaturated fats. In other words, more fish than olive oil.

These good fats will lower the bad cholesterol, but will not raise the good cholesterol and will not lower triglycerides.

Lowering cholesterol with exercise

Research shows that regular exercise can:

• reduce body weight
• reduce the likelihood of cancer
• reduce depression and improve mood
• improve memory
• reduce blood pressure
• raise the level of good cholesterol

You do not need (though it would be good) to sign up at the newest gym. You can knock out 50 squats, jumps or sit-ups. You do not need a machine costing thousands — you need to beat the lazybones inside you. Decide not to use the lift and always take the stairs everywhere; if anyone asks why, you can joke that you have a fear of enclosed spaces. Never look for a parking spot by the shop doors — on the contrary, drive to the far corner: you will always find a space and get some exercise walking back with your shopping.

Find a sport you enjoy, mute your phone and savour your time. How much exercise for a tangible result? At least 30 minutes a day.

Lowering cholesterol by giving up sugar

Most people already know that sugar is not good for them (the worn-out phrase “white death”), but they do not realise it is most often responsible for your high cholesterol.

In fact, sugars (sucrose, fructose and the other “-oses”) contribute to heart disease more than saturated fats (lard, butter, eggs), which were long held to be the main factor in this condition.

For far too long, saturated fats were wrongly blamed, while the real culprit raged on unnoticed.

Many people (and doctors!) still think that if you eat too much fat, the fat will clog your arteries and cause cardiovascular disease. But cholesterol is made in the liver, and we can absorb only up to 20% of the cholesterol we need from food. Its functions in the body are far too important to rely on getting cholesterol from food alone.

Sugar, on the other hand, can cause a host of metabolic disorders that raise the risk of cardiovascular disease.

For the past 30 years we were pushed to cut the fat in our food. This raised the consumption of (fast) carbohydrates (sugars), which brought on an epidemic of excess weight and cardiovascular disease.

Where the most sugar hides:

• juices
• drinks
• alcohol
• sweets
• biscuits
• cakes
• buns
• fruit (get your vitamins from vegetables, eggs and fish)

How to lower cholesterol simply and without side effects?

There are simple, fast solutions for lowering the bad cholesterol. Strong formulas of certain medicinal-mushroom polysaccharide extracts can lower the bad cholesterol, raise the good, and do it without side effects. What is the best formula of such active compounds, and where can you get it?

Frequently Asked Questions