We reduce cholesterol using dietary supplements: Guide

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We reduce cholesterol using dietary supplements: Guide

I. Cholesterol: Fundamentals and meaning

  1. What is cholesterol?

    Cholesterol is a waxy, fat -like substance contained in all cells of the body. It is necessary for the production of cellular membranes, hormones (for example, estrogen, testosterone, cortisol) and vitamin D. The body produces most of the necessary cholesterol, but we also get it from food of animal origin, such as meat, poultry and dairy products. Cholesterol does not dissolve in the blood, so it is transported by lipoproteins.

  2. Lipoproteins: LDL, HDL and triglycerides

    • Lipoproteins of low density (LDL): Often called “poor” cholesterol. A high level of LDL can lead to cholesterol accumulation in the walls of arteries, forming plaques. This condition is called atherosclerosis and increases the risk of cardiovascular diseases.

    • High density lipoproteins (HDL): Often called “good” cholesterol. LDP help remove cholesterol from arteries and transport it back to the liver for processing or excretion from the body. A higher level of HDL is considered protective for the heart.

    • Triglycerides: Type of fat in the blood. A high level of triglycerides, especially in combination with a high level of LDL and a low level of HDL, can also increase the risk of cardiovascular diseases.

  3. Why is high cholesterol dangerous?

    High cholesterol, especially LDL, promotes atherosclerosis. Atherosclerosis is a gradual narrowing of the arteries due to the accumulation of plaques. This can lead to:

    • Coronary heart disease: Plaques in the coronary arteries limit blood flow to the heart, causing chest pain (angina pectoris) and increasing the risk of a heart attack.

    • Interrogation: Plaques in the arteries that feed the brain can lead to a stroke when the flow of blood to the brain is interrupted.

    • Peripheral arterial disease (PAD): Plains in the arteries of the legs and feet can cause pain when walking (intermittent lameness) and increase the risk of amputation.

  4. High cholesterol risk factors

    The level of cholesterol is influenced by various factors, some of which can be changed, while others are not: not:

    • Unhanged risk factors:

      • Age: Cholesterol level, as a rule, increases with age.
      • Floor: In men, the LDL level is usually higher than in women, to menopause.
      • Family history: Heredity plays a role in cholesterol. If you have relatives with high cholesterol or cardiovascular diseases, your risk is higher.
      • Breed: Certain races have a higher risk of high cholesterol.

    • Changed risk factors:

      • Diet: A high content of saturated and trans fats, cholesterol and salt can increase the level of LDL.
      • Weight: Overweight or obesity can increase the level of LDL and triglycerides, as well as reduce the level of HDL.
      • Physical activity: Lack of physical activity can increase the level of LDL and reduce the level of HDL.
      • Smoking: Smoking damages the walls of arteries, making them more susceptible to accumulation of plaques, and reduces the level of HDL.
      • Alcohol: Excessive alcohol consumption can increase the level of triglycerides.
      • Certain diseases: Some diseases, such as hypothyroidism, diabetes and kidney diseases, can increase cholesterol.
      • Medication: Some drugs, such as corticosteroids and some diuretics, can increase cholesterol.

II. Diagnostics and monitoring cholesterol

  1. Blood test for lipid profile

    The only way to find out the level of cholesterol is to pass a blood test for a lipid profile. This analysis measures:

    • General cholesterol: The total amount of cholesterol in the blood.
    • LDLC-cholesterol: The level of “bad” cholesterol.
    • HDL-cholesterol: The level of “good” cholesterol.
    • Triglycerides: Blood fat level.

  2. Cholesterol screening recommendations

    • Adults: Most adults are recommended to check cholesterol every 4-6 years.
    • Hyproof people: People with an increased risk of high cholesterol (for example, family history, smoking, diabetes) may require more frequent screening.
    • Children and adolescents: Children and adolescents are also recommended to undergo cholesterol screening, especially if they have a family story of high cholesterol or other risk factors.

  3. Interpretation of analysis results

    It is important to discuss the results of a blood test with a doctor in order to understand what they mean for your health. Target levels of cholesterol can vary depending on individual risk factors. General recommendations:

    • General cholesterol:

      • Preferably: less than 200 mg/dl
      • Border: 200-239 mg/DL
      • High: 240 mg/dl and above

    • LDLC-cholesterol:

      • Optimal: less than 100 mg/DL (for people with a high risk of cardiovascular diseases, an even lower target can be recommended)
      • Almost optimal/above optimal: 100-129 mg/DL
      • Borderline high: 130-159 mg/DL
      • High: 160-189 mg/dl
      • Very high: 190 mg/dl and above

    • HDL-cholesterol:

      • Low: less than 40 mg/DL (in men) or less than 50 mg/DL (in women)
      • Preferably: 60 mg/dl and above

    • Triglycerides:

      • Preferably: less than 150 mg/dl
      • Border: 150-199 mg/DL
      • High: 200-499 mg/dl
      • Very high: 500 mg/dl and above

  4. Regular monitoring and adjustment of treatment

    If you have a high level of cholesterol, it is important to regularly control it and adjust the treatment as necessary. This may include changes in the lifestyle, medicine or combination of both.

III. Change in lifestyle to reduce cholesterol

  1. Diet reducing cholesterol level

    • Reduce saturated fat consumption: Saturated fats are found in red meat, poultry with skin, dairy products with a high fat content and processed foods. Try to consume less than 6% of the total number of calories from saturated fats.

    • Exclude trans fats: Transfiners are contained in some fried foods, pastries and processed foods. They should be avoided completely. Carefully read food labels and avoid products containing “partially hydrogenated oils.”

    • Increase the intake of soluble fiber: Soluble fiber is contained in oatmeal, apples, citrus fruits, legumes and Brussels cabbage. It helps to reduce the level of LDL, contacting cholesterol in the digestive tract and removing it from the body.

    • Include products rich in omega-3 fatty acids in the diet: Omega-3 fatty acids are found in fatty fish (salmon, tuna, sardines), linen seeds, walnuts and chia seeds. They can help reduce the level of triglycerides and slightly increase the level of HDL.

    • Add vegetable stanolas and sterins to the diet: Plant Stanolas and Sterins are substances that are found in some plants and can help reduce the level of LDL. They are often added to products such as margarine, yogurt and orange juice.

    • Limit cholesterol consumption: Although dietary cholesterol has a lesser effect on blood cholesterol than saturated and trans fats, it is still recommended to limit cholesterol consumption up to 300 mg per day or less. Cholesterol is found in animal products, such as meat, poultry, eggs and dairy products.

  2. Regular physical exercises

    Physical activity can help reduce LDL level and increase the level of HDL. Strive for moderate physical activity of at least 150 minutes a week or for intensive physical activity at least 75 minutes a week.

    • Aerobic exercises: Walking, running, swimming, cycling and dancing – all these are good options for aerobic exercises.

    • Power training: Power training can also help improve cholesterol.

  3. Weight management

    The discharge of even a small amount of weight can help improve cholesterol. If you have overweight or obesity, strive to lose 5-10% of your weight.

  4. Refusal of smoking

    Smoking reduces the level of HDL and damages the walls of the arteries, which makes them more susceptible to accumulation of plaques. Refusal of smoking can help improve cholesterol and reduce the risk of cardiovascular diseases.

  5. Moderate alcohol consumption

    Moderate alcohol consumption (one drink per day for women and two drinks per day for men) can increase the level of HDL. However, excessive alcohol consumption can increase the level of triglycerides and other health problems.

IV. Dietary supplement for reduction of cholesterol: review and effectiveness

  1. Red yeast rice (Red Yeast Rice)

    • What is it?: Red yeast rice is a product of rice fermentation with yeast Monascus. It contains Monacoline K, which is chemically identical to the drug Lovastatin (statin) used to reduce cholesterol.

    • The mechanism of action: Monacolin inhibits the enzyme of the GMG-Koa Reductase, which plays a key role in the synthesis of cholesterol in the liver.

    • Efficiency: Studies have shown that red yeast rice can effectively reduce the level of LDL cholesterol and total cholesterol. However, effectiveness can vary depending on the content of Monacolin K in the product.

    • Side effects: Side effects are similar to side effects of statins and may include muscle pain, weakness, liver damage and gastrointestinal disorders. It is important to use red yeast rice products with caution and under the supervision of a doctor. There is also a risk that the products of red yeast rice may contain an unregulated amount of Monacolin K or other pollutants, such as citrine, toxin, which can damage the kidneys.

    • Cautions: It is not recommended to use red yeast rice to pregnant or nursing women, people with liver or muscle diseases, as well as people taking other drugs that reduce cholesterol.

  2. Omega-3 fatty acids

    • What is it?: Omega-3 fatty acids is a type of polyunsaturated fats that are important to health. They are found in fatty fish (salmon, tuna, sardines), linen seeds, walnuts and chia seeds. The supplements of omega-3 fatty acids usually contain fish oil, crill oil or algae oil.

    • The mechanism of action: Omega-3 fatty acids can reduce the level of triglycerides, slightly increase the level of HDLs and have an anti-inflammatory effect.

    • Efficiency: Omega-3 additives are especially effective for reducing triglycerides. They can have a moderate effect on the level of LDL and HDL.

    • Side effects: Side effects are usually soft and can include fishing, stomach and diarrhea. High doses can increase the risk of bleeding.

    • Cautions: People who take anticoagulants (blood liners) should be cautioned when taking the supplements of omega-3 fatty acids.

  3. Fiber (Fiber)

    • What is it?: Fiber is an indigestible part of plant foods. There are two types of fiber: soluble and insoluble. Soluble fiber is especially useful for reducing cholesterol.

    • The mechanism of action: Soluble fiber binds to cholesterol in the digestive tract and removes it from the body, preventing its absorption.

    • Efficiency: Soluble fiber supplements, such as psillium, oat bran and guar gum, can effectively reduce LDL levels.

    • Side effects: Side effects may include bloating, gases and constipation, especially with an increase in fiber consumption too quickly.

    • Cautions: It is important to drink a sufficient amount of liquid when taking fiber additives to prevent constipation.

  4. Plant Stanols and Sterins

    • What is it?: Plant Stanolas and Sterins are substances that are found in some plants and are structurally similar to cholesterol. They can block the absorption of cholesterol in the intestines.

    • The mechanism of action: Plant Stanolas and Sterins compete with cholesterol for absorption in the intestines, reducing the amount of cholesterol, which enters the bloodstream.

    • Efficiency: Additives of plant Stanols and Sterins, as well as products enriched with these substances (for example, margarine, yogurt, orange juice) can effectively reduce LDL levels.

    • Side effects: Side effects are rare and usually soft.

    • Cautions: Plant Stanolas and Sterins can reduce the level of beta-carotene and other carotenoids in the blood. It is recommended to consume products rich in carotenoids when taking additives of plant stanols and sterins.

  5. Niacin (Vitamin B3)

    • What is it?: Niacin is vitamin B3, which is found in many foods. It is also available as an additive.

    • The mechanism of action: Niacin can reduce the level of LDL, increase the level of HDLs and reduce the level of triglycerides.

    • Efficiency: Niacin can be effective for improving lipid profile, but high doses are necessary to achieve these effects.

    • Side effects: Side effects can be common and turning on the redness of the skin (tides), itching, nausea, vomiting, diarrhea and liver damage.

    • Cautions: Niacin should be used with caution and under the supervision of a doctor, especially people with liver diseases, stomach ulcer or diabetes. There are forms of niacin with slow release that can reduce the risk of redness of the skin, but they can also increase the risk of liver damage.

  6. Polycosanol (Policosanol)

    • What is it?: Polikosanol is a mixture of long -chain alcohols obtained from sugarcane, rice or bee wax.

    • The mechanism of action: It is assumed that polycosanol reduces the level of LDL, increases the level of HDL and prevents platelet aggregation. However, the mechanism of action has not been fully studied.

    • Efficiency: The results of research on the effectiveness of the polycsanol are contradictory. Some studies have shown that it can be effective for reducing the level of LDL, while other studies have not revealed any advantages.

    • Side effects: Side effects are usually soft and can include headache, dizziness and stomach disorder.

    • Cautions: Additional studies are needed to confirm the effectiveness and safety of the polycosanol.

  7. Artichoke Extract)

    • What is it?: Artichok is a vegetable that is rich in antioxidants and other useful compounds. Artichoke extract is obtained from the leaves of the plant.

    • The mechanism of action: It is believed that the artichoke extract stimulates the production of bile, which helps to split fats and remove cholesterol from the body.

    • Efficiency: Some studies have shown that artichoke extract can slightly reduce the level of LDL and total cholesterol.

    • Side effects: Side effects are usually soft and may include bloating, gases and diarrhea.

    • Cautions: People with gallbladder diseases should be careful when taking artichoke extract.

  8. Garlic (Garlic)

    • What is it?: Garlic is a popular seasoning that contains allicine, a compound that has various health -healthy properties.

    • The mechanism of action: It is believed that garlic reduces cholesterol levels, prevents the formation of blood clots and has an antioxidant effect.

    • Efficiency: The results of research on the effectiveness of garlic in a decrease in cholesterol are contradictory. Some studies have shown that it can slightly reduce the level of LDL and total cholesterol, while other studies have not revealed any advantages.

    • Side effects: Side effects may include smell from the mouth, heartburn and stomach disorder.

    • Cautions: Garlic can dilute blood, so people who take anticoagulants should be careful.

V. important considerations when using dietary supplements

  1. Consultation with a doctor

    Before taking any dietary supplement to reduce cholesterol, it is important to consult a doctor. Bades can interact with the medicines that you take, and may not be suitable for people with certain diseases. The doctor can evaluate your lipid profile, determine your individual needs and help you choose the most suitable and safe dietary supplements.

  2. Quality and safety of dietary supplements

    The quality and safety of dietary supplements can vary. Bades are not subject to such strict regulation as medicines, so it is important to choose products from authoritative manufacturers who adhere to proper production practices (GMP). Look for products that were tested by the third side for cleanliness and content.

  3. Interaction with drugs

    Bades can interact with medicines that you take, which can lead to undesirable side effects or reducing the effectiveness of drugs. It is important to inform the doctor about all the dietary supplements that you accept, including the dosage and frequency.

  4. Not replacing traditional treatment

    Bades should not be used as a replacement for the traditional treatment of high cholesterol. Changes in lifestyle, such as diet and physical exercises, are the basis for the treatment of high cholesterol. In some cases, drugs such as statins may be required. Bades can be a useful addition to traditional treatment, but they should not replace it.

  5. Efficiency monitoring

    If you take dietary supplements to reduce cholesterol, it is important to regularly control your lipid profile in order to evaluate their effectiveness. Discuss with your doctor how often you should take a blood test for a lipid profile.

  6. Side effects and warnings

    Pay attention to possible side effects and warnings associated with each dietary supplement. If you have any side effects, stop taking dietary supplements and consult a doctor.

VI. Alternative and complementary approaches

  1. Ayurveda

    Ayurveda, a traditional Indian medicine system, uses various herbs and dietary recommendations to maintain heart health and reduce cholesterol. Some Ayurvedic herbs, such as Arjuna and Guggul, are traditionally used to support the cardiovascular system. However, scientific data on their effectiveness are limited.

  2. Traditional Chinese medicine (TKM)

    TCM uses acupuncture, herbal medicines and dietary changes to maintain health and well -being. Some TCM herbal formulas can be useful to reduce cholesterol, but additional studies are needed.

  3. Meditation and Stress Management

    Chronic stress can negatively affect cholesterol. Practices of meditation and stress management, such as yoga, tai-chi and awareness meditation, can help reduce stress and improve the overall state of health.

VII. Frequently asked questions (FAQ)

  1. Is it safe?

    The safety of dietary supplements can vary. It is important to choose products from authoritative manufacturers and consult a doctor before taking any dietary supplements.

  2. How quickly dietary supplements reduce cholesterol?

    The time required to reduce cholesterol using dietary supplements may vary depending on dietary supplements, dosage and individual factors. Some dietary supplements may begin to act for several weeks, while others may take several months to have an effect.

  3. Can I take dietary supplements with drugs that reduce cholesterol?

    Some dietary supplements can interact with drugs that reduce cholesterol. It is important to consult a doctor before the simultaneous administration of dietary supplements and drugs.

  4. What side effects can cause dietary supplements?

    Side effects of dietary supplements can vary depending on dietary supplements. Some general side effects include stomach disorder, bloating, gases and headache.

  5. Where can I buy high -quality dietary supplements?

    High-quality dietary supplements can be bought in pharmacies, healthy food stores and authoritative online seller. Look for products that were tested by the third side for cleanliness and content.

VIII. Resources and further reading

  • American Cardiological Association (American Heart Association): www.heart.org
  • National Institute of Heart, Light and Blood (National Heart, Lung, and Blood Institute): www.nhlbi.nih.gov
  • Office for Sanitary Supervision of the quality of food and US medicines (FDA): www.fda.gov

This article provides general information and should not be considered medical advice. Always consult with a qualified healthcare professional before making any decisions about your health or treatment.

This detailed article provides comprehensive information on cholesterol, its management through lifestyle changes and the use of supplements. It emphasizes the importance of consulting with a healthcare professional before using any supplements and highlights the need for quality and safety when choosing supplements. The information is presented in a structured and easy-to-read format.

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