Effective dietary supplements from cholesterol: select correctly

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Effective dietary supplements from cholesterol: select correctly

I. Understanding cholesterol and its role in the body

Cholesterol, fat -like substance, plays an important role in the functioning of the body. It is necessary for building cell membranes, synthesis of hormones (for example, estrogen, testosterone and cortisol) and the production of vitamin D. However, a high level of cholesterol in the blood, especially low -density lipoproteins (LDL), frequently called “poor” cholesterol, can lead to serious health problems.

A. Types of cholesterol:

  1. Lipoproteins of low density (LDL): Conduct cholesterol from the liver to cells. The high level of LDL helps the accumulation of cholesterol on the walls of the arteries, forming atherosclerotic plaques. This can lead to narrowing of the arteries, a decrease in blood flow and an increase in the risk of cardiovascular diseases, such as heart attack and stroke.

  2. High density lipoproteins (HDL): Contact cholesterol from cells back to the liver for disposal. The high level of HDL is considered protective, as it helps to remove excess cholesterol from arteries and reduces the risk of atherosclerosis.

  3. Triglycerides: Another type of fat in the blood. A high level of triglycerides, especially in combination with a low level of HDL and high level of LDL, also increases the risk of cardiovascular diseases.

B. Factors affecting cholesterol levels:

  1. Diet: The use of a large amount of saturated and trans fats contained in red meat, fried foods and processed foods can increase the level of LDL. A diet rich in fiber, fruits, vegetables and healthy fats (unsaturated fats contained in olive oil, avocados and nuts) can help reduce the level of LDL and increase the level of HDL.

  2. Weight: Excess weight or obesity is associated with a higher level of LDL, triglycerides and low levels of HDL. Weight reduction can improve a lipid profile.

  3. Physical activity: The lack of physical activity can lead to an increase in the level of LDL and triglycerides, as well as to a decrease in the level of HDL. Regular physical exercises, such as walking, running, swimming or riding a bicycle, can improve a lipid profile.

  4. Age: With age, cholesterol, as a rule, increases.

  5. Floor: To menopause, women are usually a higher level of HDLs than in men. After menopause, the level of HDL may decrease, and the LDL level will increase.

  6. Genetics: A genetic predisposition plays a role in determining the level of cholesterol. Some people are genetically predisposed to a higher level of cholesterol, even if a healthy lifestyle is observed.

  7. Smoking: Smoking reduces the level of HDL and increases the level of LDL, and also damages the walls of arteries, which contributes to the development of atherosclerosis.

  8. Diseases: Some diseases, such as diabetes, hypothyroidism and kidney diseases, can affect cholesterol.

  9. Medicines: Some drugs, such as corticosteroids, can increase cholesterol.

C. Diagnostics of high cholesterol:

The cholesterol level is determined using a blood test called a lipidogram. The lipidogram measures total cholesterol, LDL, HDL and triglycerides. It is recommended to go through the lipidogram at least once every five years, starting from 20 years. People with risk factors for cardiovascular diseases may require a more frequent examination.

D. The dangers of high cholesterol:

The high level of cholesterol, especially LDL, is the main risk factor for the development of atherosclerosis. Atherosclerosis is a process in which cholesterol and other substances accumulate on the walls of arteries, forming plaques. These plaques can narrow the arteries, limiting blood flow and increasing risk:

  1. Corny and heart disease (coronary artery disease): The narrowing of the arteries supplying the heart of the heart can lead to angina pectoris (chest pain) and myocardial infarction (heart attack).

  2. Stroke: The narrowing of the arteries that supply the brain can lead to a stroke.

  3. Diseases of the peripheral arteries (ZPA): The narrowing of the arteries that supply the legs and feet of the feet can lead to pain when walking (intermittent chromium) and, in severe cases, to amputation.

II. Dietary supplement to reduce cholesterol: overview and mechanisms of action

Biologically active additives (dietary supplements) can be a useful addition to a healthy lifestyle to reduce cholesterol. However, it is important to remember that dietary supplements are not a replacement for medicines prescribed by a doctor, and should not be used as a single treatment for high cholesterol. Before taking any dietary supplements, it is necessary to consult a doctor.

A. The main types of dietary supplements for reducing cholesterol:

  1. Plant Stanols and sterols:

    • The mechanism of action: Plant Stanols and stero are substances contained in plants that are structurally similar to cholesterol. They block the absorption of cholesterol in the intestines, which leads to a decrease in the level of LDL in the blood.
    • Dosage: The recommended dose is 2-3 grams per day.
    • Efficiency: Clinical studies have shown that plant Stanolas and sterolas can reduce the level of LDL by 10-15%.
    • Safety: Plant Stanolas and sterols are usually safe, but can cause insignificant side effects, such as gases and bloating.

  2. Red yeast rice (Red Yeast Rice):

    • The mechanism of action: Red yeast rice is a product of rice fermentation with Monascus Purpureus yeast. It contains Monacoline K, a substance that is structurally identical to lovastatin, a medicine from a group of statins used to reduce cholesterol. Monacolin inhibits the enzyme GMG-CoA reductase, which is involved in the synthesis of cholesterol in the liver.
    • Dosage: The dosage may vary depending on the content of Monacolin K in the product. It is usually recommended to start with a low dose and gradually increase it under the supervision of a doctor.
    • Efficiency: Red yeast rice can be effective for reducing the level of LDL, but its effectiveness can vary depending on the product and the content of Monacolin K.
    • Safety: Red yeast rice can cause side effects similar to those observed when taking statins, such as muscle pain, weakness and liver damage. It is important to choose products from reliable manufacturers that guarantee the content of Monacoline K under safe levels and the lack of contamination by citrine, toxic substance that can be formed during fermentation. Pregnant and lactating women, as well as people with liver diseases, should avoid taking red yeast rice.

  3. Omega-3 fatty acids (fish oil):

    • The mechanism of action: Omega-3 fatty acids, such as EPK (eicoprethaneic acid) and DHA (non-zahyxaenic acid) contained in fish oil, can reduce triglycerides, increase the level of HDLP and have an anti-inflammatory effect.
    • Dosage: The recommended dose is 2-4 grams of EPK and DGK per day.
    • Efficiency: Omega-3 fatty acids are most effective for reducing triglycerides. They can slightly reduce LDL level and increase the level of HDL.
    • Safety: Omega-3 fatty acids are usually safe, but can cause side effects, such as a fish flavor, belching and stomach disorder. High doses can increase the risk of bleeding.

  4. Fiber (Psyllium, Oat Bran):

    • The mechanism of action: Soluble fiber, such as psillium and oat bran, binds cholesterol in the intestines and prevents its absorption, which leads to a decrease in the level of LDL.
    • Dosage: The recommended dose is 5-10 grams per day.
    • Efficiency: Soluble fiber can reduce the level of LDL by 5-10%.
    • Safety: Fiber is usually safe, but can cause side effects, such as gases, bloating and constipation. It is important to drink enough water when taking fiber to avoid constipation.

  5. Niacin (Vitamin B3):

    • The mechanism of action: Niacin can reduce the level of LDL, increase the level of HDLs and reduce the level of triglycerides. It inhibits lipolysis (splitting of fats) in adipose tissue, which leads to a decrease in the amount of free fatty acids available for the synthesis of triglycerides in the liver.
    • Dosage: Niacin dosage to reduce cholesterol is usually higher than the recommended daily dose of vitamin B3. The dosage should be determined by the doctor.
    • Efficiency: Niacin can be effective for improving lipid profile, but it can also cause serious side effects.
    • Safety: Niacin can cause redness of the skin (tides), itching, nausea, vomiting, dizziness and liver damage. Reception of niacin should be carried out under the supervision of a doctor.

  6. Polikosanol:

    • The mechanism of action: Polikosanol is a mixture of long -chain aliphatic alcohols obtained from sugarcane, rice or bee wax. It is believed that polycosanol reduces the level of LDL, increases the level of HDLs and has an anti -aggregate effect (prevents blood clots). However, the mechanism of action of the polycsanol has not been fully studied.
    • Dosage: Usually a dose of 10-20 mg per day is recommended.
    • Efficiency: The results of research on the effectiveness of the polycsanol are contradictory. Some studies have shown that polycosanol can reduce LDL level and increase the level of HDL, while other studies have not revealed a significant impact on the lipid profile.
    • Safety: Polycosanol is usually safe, but can cause side effects, such as headache, insomnia and stomach disorder.

  7. Artichoke:

    • The mechanism of action: Artichoke extract contains zinarin and luteoline, which are believed to have lipidemic (reducing lipid levels) and antioxidant effects. Tsinarin stimulates the production of bile, which helps to remove cholesterol from the body. Lutheololin has antioxidant properties and can protect LDL from oxidation.
    • Dosage: Usually a dose of 300-600 mg of artichoke extract per day is recommended.
    • Efficiency: Some studies have shown that artichoke extract can reduce the level of total cholesterol and LDL.
    • Safety: Artichoke extract is usually safe, but can cause side effects, such as gases, bloating and diarrhea. People with gallbladder diseases should avoid taking artichoke extract.

  8. Berberin:

    • The mechanism of action: Berberin is an alkaloid contained in various plants, such as Barberis and Zolotarnik. It reduces the level of LDL, triglycerides and total cholesterol, and also improves insulin sensitivity. Berberin acts, increasing the expression of LDL receptors in the liver, which leads to an increase in the capture of LDL from the blood.
    • Dosage: Usually a dose of 500-1500 mg per day is recommended, divided into several receptions.
    • Efficiency: Berberin can be effective for reducing the level of LDL and triglycerides.
    • Safety: Berberin can cause side effects, such as stomach, diarrhea and constipation. He can also interact with some drugs. Pregnant and nursing women should avoid taking Berberin.

  9. Garlic:

    • The mechanism of action: Garlic contains allicin, a compound, which is believed to have lipidemic (reducing lipid levels), antioxidant and antipodigant effects. Allicine can inhibit cholesterol synthesis in the liver and reduce LDL oxidation.
    • Dosage: The dosage can vary depending on the shape of the garlic (fresh, powder, extract). It is usually recommended to use 1-3 cloves of fresh garlic per day or take additives with garlic in accordance with the manufacturer’s instructions.
    • Efficiency: The results of the efficiency of garlic to reduce cholesterol are contradictory. Some studies have shown that garlic can slightly reduce the level of total cholesterol and LDL, while other studies did not reveal a significant effect on the lipid profile.
    • Safety: Garlic is usually safe, but can cause side effects, such as the smell from the mouth, heartburn and disorder of the stomach. High doses can increase the risk of bleeding.

B. Factors affecting the effectiveness of dietary supplements:

  1. Quality product: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality, cleanliness and concentration of active ingredients. Look for products that have passed independent testing by a third party.

  2. Dosage: It is necessary to observe the recommended dosage indicated on the product label or recommended by the doctor.

  3. Individual features: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, such as age, gender, genetics, health status and medications taken.

  4. Life: Bades are most effective in combination with a healthy lifestyle, including a balanced diet, regular physical activity and smoking rejection.

III. The choice of the right dietary supplement: recommendations and warnings

The choice of the right dietary supplement to reduce cholesterol is an individual process that requires consulting a doctor and taking into account many factors.

A. Consultation with a doctor:

Before taking any dietary supplements, it is necessary to consult a doctor. The doctor can evaluate your lipid profile, determine the causes of high cholesterol, evaluate the risks and advantages of various dietary supplements, as well as identify possible contraindications and interactions with other medicines that you accept.

B. Lipid profile rating:

The lipidogram allows you to evaluate the level of total cholesterol, LDL, HDL and triglycerides. This will help determine which indicators require correction and which dietary supplements can be the most effective in your case.

C. Evaluation of risk factors:

It is necessary to take into account all risk factors for cardiovascular diseases, such as age, gender, genetic predisposition, smoking, high blood pressure, diabetes and obesity. People with a high risk of cardiovascular diseases may require more aggressive treatment, including drugs, and dietary supplements can be used as an addition to the main therapy.

D. Study of product information:

Before buying dietary supplements, it is necessary to carefully study the product information, including the composition, dosage, method of use, contraindications and possible side effects. It is important to choose products from reliable manufacturers who provide complete and reliable information about their products.

E. The choice of products that have undergone independent testing:

Look for products that have undergone independent testing by a third party, for example, NSF International, USP or Consumerlab.com. These organizations check the products for compliance with the declared composition, cleanliness and lack of contamination.

F. Accounting for possible interactions with drugs:

Some dietary supplements can interact with the medicines that you take. It is important to inform the doctor about all dietary supplements and medicines that you take to avoid unwanted interactions.

G. Observation of side effects:

After the start of taking Bad, you must carefully monitor your condition and inform the doctor about any side effects.

H. Remember that dietary supplements are not a replacement for medicines:

Bades should not be used as a single treatment for high cholesterol. If you are prescribed drugs to reduce cholesterol, do not stop taking them without consulting a doctor. Bades can be used as an addition to the main therapy, but not as its replacement.

IV. Healthy lifestyle: the basis of cholesterol decrease

A healthy lifestyle is the basis for reducing cholesterol and maintaining health of the cardiovascular system. Bades can be a useful addition to a healthy lifestyle, but they cannot replace it.

A. Diet:

  1. Limit the consumption of saturated and trans fats: Reduce the consumption of red meat, fried foods, processed foods and dairy products with a high fat content.

  2. Increase fiber consumption: Include more fruits, vegetables, whole grain products and legumes in your diet.

  3. Use useful fats: Replace saturated and trans fats with unsaturated fats contained in olive oil, avocados, nuts and seeds.

  4. Eat fish, rich omega-3 fatty acids: Use salmon, tuna, mackerel and herring at least twice a week.

B. Physical activity:

Regular physical exercises help reduce LDL levels, increase the level of HDLs and improve the general health of health. Try to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week.

C. weight loss:

Excess weight or obesity is associated with a high level of LDL and triglycerides, as well as a low level of HDL. Weight reduction can improve a lipid profile.

D. Refusal of smoking:

Smoking reduces the level of HDL and increases the level of LDL, and also damages the walls of arteries. Refusal of smoking is one of the most important steps that you can take to improve the health of the cardiovascular system.

E. Stress control:

Chronic stress can increase cholesterol. Find healthy ways to control stress, such as yoga, meditation or walking in nature.

V. Final recommendations

A high cholesterol level is a serious risk factor in cardiovascular diseases. Bades can be a useful addition to a healthy lifestyle to reduce cholesterol, but they should not be used as a single treatment. It is important to consult a doctor before taking any dietary supplements in order to evaluate risks and advantages, as well as identify possible contraindications and interactions with other drugs. A healthy lifestyle, including a balanced diet, regular physical activity, weight loss and smoking, is the basis for reducing cholesterol and maintaining health of the cardiovascular system. When choosing dietary supplements, give preference to products from reliable manufacturers who have undergone independent testing by a third party. Remember that the responsibility for your health lies with you, and the correct approach to reducing cholesterol will help you live a long and healthy life.

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