To keep high cholesterol under control, it is not always necessary to resort to drug therapies. Although it all depends on the severity of the problem, there are 100% natural strategies that help lower the levels.
Prompt action in these cases is essential to prevent the development of serious complications such as atherosclerosis, circulatory failure and heart attacks.
Cholesterol is one of the so-called silent killers of the body, as it does not manifest itself clearly in its initial stages. For this reason, it is essential to pay attention to any signs and periodically undergo clinical follow-up examinations.
In today’s article, we will share with you some of the relevant aspects of this disorder and some recommendations for controlling cholesterol and improving your lifestyle.
What does it mean to have high cholesterol?
High cholesterol, a condition known in medicine as hypercholesterolemia, occurs when this fat reaches a total value greater than 200 mg / dl, of which LDL exceeds 130 mg / dl.
This lipid substance is found naturally in the liver, but it is also obtained from some foods that contain it in abundance. It is essential for cell membranes and, in a certain quantity, is used in the synthesis of some hormones, in the absorption of vitamin D and in the formation of bile salts.
Cholesterol travels through the blood in particles called lipoproteins. Depending on their composition, they are classified as follows:
- High-density lipoprotein (HDL) or good cholesterol.
- Low-density lipoprotein (LDL) or bad cholesterol.
- Total cholesterol (LDL plus HDL).
Although it is necessary for the body, at too high levels it can cause harmful effects on health, especially in the case of LDL cholesterol, as it leads to the generation of plaques that clog the arteries.
In fact, poor attention to cholesterol levels exposes you to the risk of serious cardiovascular disease, which includes heart attack, stroke and angina pectoris. In the long run, it can also impair the function of other vital organs, such as the liver and kidneys.
High Cholesterol Symptoms
For many people it is difficult to keep high cholesterol under control, as they do not recognize it in time, precisely because of the absence of symptoms. These usually occur when the disease is already in an advanced state. The most common are:
- Chest pain.
- Headache and migraine.
- Slow digestion.
- Loss of balance and dizziness.
- Blurred vision.
- Feeling of fatigue.
The best natural strategies to control high cholesterol
Most cases of hypercholesterolemia are of genetic origin and require medical and pharmacological treatment to reduce the risk of complications.
However, milder cases, i.e. those that result from lifestyle, can be kept under control by adopting some healthy habits.
1. Play sports
Exercise is one of the best allies for keeping high cholesterol under control. Thanks to it, harmful fats break down more easily and, consequently, increases the synthesis of good fats.
On the other hand, it is worth remembering that it is a fundamental activity to avoid overweight and obesity, both of which are closely linked to this problem.
2. Take omega 3 fatty acids
Omega 3 fatty acids are present in many foods, useful for cardiovascular health, such as oily fish, seeds and nuts, among others.
Their assimilation increases the presence of lipids that clean the arteries, thus favoring the reduction of high cholesterol.
3. Increase your consumption of vegetable proteins to control high cholesterol
Protein must never be lacking in any diet. This macronutrient is in fact involved in various body processes, which are essential for a good quality of life.
However, the disadvantage lies in the fact that many sources are of animal origin and contain high amounts of cholesterol. Those plant foods that guarantee the greatest contribution must be consumed. Among the recommended options we find:
- Soy and derivatives.
- Dried fruit.
- Spirulina algae.
4. Take adequate doses of fiber
Foods rich in fiber, such as whole grains and vegetables, are essential for keeping cholesterol under control from a dietary point of view.
Soluble fiber, in particular, helps reduce the absorption of cholesterol in the intestine by preventing it from passing into the blood. Among the foods that contain them we have:
- Seeds and dried fruit.
- Legumes and cereals.
5. Avoid smoking to control high cholesterol
Smokers have a harder time keeping high cholesterol under control than non-smokers. Cigarettes contain around 19 chemicals that interfere with the body’s vital functions in different ways. Excessive consumption, therefore, compromises respiratory and circulatory health and accelerates the arterial deterioration caused by the accumulation of cholesterol.
Have you been diagnosed with high cholesterol or are you in risk categories? Be careful! Try to follow these simple recommendations to avoid running into more serious pathologies.