The doctor told us that we must reduce our cholesterol levels but it is too early to start medicating. What strategy can we adopt for the cardiovascular risk to which we are exposed and thus slow down the time to start treatment?
Both diet and lifestyle changing is required. We have to learn what foods suit us and will help to relocate our levels in normal numbers. If you have to get your cholesterol down but are lost in a sea of diets, recipes and dietary restrictions, do not panic: common sense is your best ally. With the doctor’s help, some information and of course, leaving up smoking, you can implement a series of measures to regulate your cholesterol levels.
1. Take cholesterol lowering supplements in moderation
There are many supplements that can help lower cholesterol [source], and more and more physicians who recommend their use, of course with a balanced diet and always after clinical consultation. The artichoke leaf extract, for example, has proven effective to reduce levels of low-density lipoproteins, which also sometimes called bad cholesterol. Many also recommend red yeast rice, whose ability to lower cholesterol and triglyceride levels has been extensively scientifically studied, and green tea, which also helps us increase levels of high-density lipoprotein cholesterol – the good. [source]
2. Avoid foods bad for the heart
Refined sugars, white bread, or animal protein-rich food should be avoided… When it comes to caring for the health of our heart and against hypertension, it is important to dispense with certain foods and eating a diet low in fat. The vegetarian diet can also help reduce our cholesterol, but before undertaking, you must necessarily consult with your doctor.
When our diet is low in fiber, 94% of the cholesterol is reabsorbed and recycled by the body, according to the AHA – American Heart Association. Oats, barley, prunes, and beans, among others, are rich in fiber. There are also artificial supplements that help us to consume more of this compound, which helps remove cholesterol from the body through digestion. Depending on whether it is soluble in most common vegetables and certain fruit – or insoluble – which is more present in cereals, fiber acts in different ways during its passage through the digestive tract. If you suffer from intestinal disorders, you should consult a doctor before planning to eat more fiber.
4. A glass of wine
With its concentration of saponin and continued moderate consumption of wine -preferably, wine or grape juice lowers levels of bad cholesterol and raises the good, as demonstrated in 2003 a study by the University of California. Saponin can also be eaten with olive oil or soybean.
5. Against cholesterol, phytosterol
Phytosterols are the plant equivalent of cholesterol takes place in the metabolism and thus prevents its absorption. Combined with a low-fat diet, their continued use can help our body to assimilate less cholesterol and, eventually, accumulate less of the same diet. The natural concentration of phytosterol is very low even in products where it is abundant (corn, soybean or sunflower-oil). So it is incorporated in many industrially processed foods like margarine, milk or yogurt.