home Diseases How to normalize low cholesterol in the blood? Methods for correcting dyslipidemia: how to increase the level of “good” cholesterol and reduce “bad”

How to normalize low cholesterol in the blood? Methods for correcting dyslipidemia: how to increase the level of “good” cholesterol and reduce “bad”

When it comes to cholesterol in the blood, we often think of it as an organic compound dangerous to our health, which is deposited on the walls of our blood vessels and leads to heart disease and stroke. But is it possible to talk about cholesterol in such a simplified and unambiguous way? Let's look into this.

is a natural (lipophilic - similar to fats) alcohol. Therefore, in many countries it is called not cholesterol, but cholesterol. It is an essential part of the cell membranes of all living organisms, which contain nuclei. Approximately 80% of cholesterol is produced in our body by the liver, kidneys, adrenal glands, intestines and gonads, and the remaining 20% enters our body with food of animal origin.

The role of cholesterol. This important compound for our body is involved in:

creating cell membranes;
transport of substances across cell membranes;
maintaining the water level in the body's cells;
production of antirachitic vitamin D, steroid hormones adrenal cortex, male and female sex hormones;
formation of bile acids.

Besides, latest research they say that cholesterol plays a role important role in activities immune system and brain synapses, including protection against cancer.

Cholesterol solubility. Cholesterol is soluble in fats and organic solvents, but insoluble in water. Based on the fact that the basis of blood is water, and cholesterol is not soluble in it, blood cannot deliver cholesterol to the tissues of the body. As such Vehicle The body uses special transporter proteins ( apolipoproteins ), which together with cholesterol create highly soluble complex compounds called lipoproteins.

Types of lipoproteins. Doctors usually classify cholesterol into two categories, colloquially referred to as “good” and “bad” cholesterol. In fact, there is only one type of cholesterol, which, with transporter proteins, forms various lipoproteins, the main of which are low density lipoproteins (LDL), high density lipoproteins (HDL) And triglycerides. All of these carriers are made up of protein and fat molecules and carry identical cholesterol molecules.

Two units of measurement are used to measure blood cholesterol levels: mmol/l(millimoles per liter) or mg/dl(milligram per deciliter). In the Russian Federation, mmol/l is used as a standard. Conversion from one unit of measurement to another is carried out as follows:

1mmol/l = 38.665 mg/dl;

1 mg/dL = 0.026 mmol/L.

Low density lipoproteins (LDL) often called "bad" cholesterol. It consists of lipids (from λίπος, lípos - fat) and proteins, and there are more lipid molecules compared to protein molecules. This type lipoproteins transport cholesterol from the site of their production to peripheral tissues.

Excessive amounts of LDL can cause plaque to form in the blood vessels, which can increase the risk of developing coronary disease heart and stroke. That's why it is called "bad" cholesterol. Optimal LDL level For healthy person is less than 2.6 mmol/L (100 mg/dL). If you already have heart disease, you should aim to keep your LDL levels below 1.82 mmol/L (70 mg/dL). While less bad cholesterol is beneficial, a level of 2.6 to 3.35 mmol/L (100 to 129 mg/dL) is considered close to optimal. Once it rises to 3.38-4.13 mmol/L (130-159 mg/dL), it is classified as borderline high. An LDL level of 4.16 to 4.91 mmol/L (160 to 189 mg/dL) is high, and 4.94 mmol/L or higher (190 mg/dL or higher) is very high.

High density lipoproteins (HDL) called "good" protein. HDL has a higher density because it contains more protein molecules. This type of cholesterol can make up up to one third of total cholesterol.

The uniqueness of “good” cholesterol is that it removes excess “bad” cholesterol from the blood, transports it to the liver, and from there it is subsequently excreted from the body. US studies show that raising HDL levels by just 0.026 mmol/L (1 mg/dL) reduces the risk of heart attack by 3%.

The higher its level, the better the protection. A level of 1.56 mmol/L (60 mg/dL) is considered the best, a level from 1.3 to 1.53 mmol/l (50-59 mg/dl) is good, and a level below 1.3 mmol/l (50 mg/dl) for women and 1.04 mmol/l (40 mg/dL) is considered low for men, which may increase the risk of heart disease.

- These are fats in the body, similar to cholesterol. Its level increases with obesity, consumption of large amounts of refined carbohydrates and low physical activity. High triglyceride levels are usually associated with high LDL and low HDL levels, as well as heart disease and diabetes. Optimal level triglycerides below 3.9 mmol/L (150 mg/dL); from 3.9 to 5.17 mmol/l (150-199 mg/dl) is borderline high, from 5.2-12.97 mmol/l (200-499 mg/dl) is high and more than 13 mmol/l (500 mg/dl) – very high.

Total cholesterol level represents the combined levels of HDL and LDL lipoproteins, as well as triglycerides. In general, a total cholesterol level below 5.2 mmol/L (200 mg/dL) is desirable, a level between 5.2 and 6.2 mmol/L (200-239 mg/dL) is borderline high, and a value greater than 6. 2 mmol/l (240 mg/dl) – high.

Cholesterol and atherosclerosis

High blood cholesterol levels are dangerous because they can lead to atherosclerosis. Atherosclerosis occurs when cholesterol accumulates on the walls of the arteries in the form of plaque. Atherosclerotic plaques make artery walls thick and stiff, increasing blood pressure and creates a load on the heart. These plaques can accumulate in the cerebral (from the Latin cerebrum - brain) and coronary arteries, which increases the risk of stroke or heart attack.

High LDL levels and/or low HDL levels can be caused by a number of reasons, including genetics. However, making some simple lifestyle changes can help you raise your HDL levels and lower your LDL.

How to raise the level of “good” cholesterol?

Step 1: Avoid Saturated and Trans Fats

They are an important component of human nutrition. However, saturated and trans fats increase the level of “bad” cholesterol in the blood. Saturated fats are primarily found in animal products, although some tropical plants, such as coconuts, also contain saturated fats.

There are natural and artificial trans fats. Natural trans fats are present in meat and dairy products at about 5-8%. Artificial trans fats are formed when chemical treatment saturated fats, which is called "partial hydrogenation".

Saturated fats are the only important factor ensuring an increase in the level of “bad” cholesterol in the blood. Foods high in saturated fat include beef, pork, lamb, all dairy products, fried foods, and various fast foods. Limit your consumption of red meat to five times or less per month. It is recommended to limit your saturated fat intake to 7% of your daily caloric intake. Replace these types of meat with skinless poultry or choose a small piece lean meat. When purchasing foods, make sure they do not contain saturated or trans fats. Low-fat dairy products are a healthier alternative and also include more fish into your diet.

Step 2: Eat healthy. Replacing foods high in saturated fat with foods high in unsaturated fats is one of best options improving HDL levels. Reduce the number of calories you eat.

Omega-3 fatty acids. Foods high in unsaturated fat include fatty fish such as salmon, mackerel, tuna, sardines, herring, mackerel, halibut, sea bass. They contain healthy species fats called omega-3 fatty acids, which can help increase good cholesterol levels. Eat fish two to three times a week as part of a healthy diet.

Walnuts, almonds, flax seeds and avocados, as well as oils such as canola (Canadian oil low acidity), canola, soybean and olive also contain Omega-3 fatty acids. These oils should replace animal fats in cooking. They can also be used in salads and pastas.

In addition to lowering "bad" cholesterol and increasing "good" cholesterol, walnuts and nut butters are rich in fiber, antioxidants and alpha-linolenic acid. Add flax seeds to soups, salads, cereals, granola or yogurt.

Omega-3 fatty acids not only raise HDL levels, they also help reduce triglyceride levels, which can prevent heart disease, stroke and other diseases.

Flaxseed and camelina oil. These oils contain a large number of various vitamins, unsaturated fatty acids, including polyunsaturated ones. They have a beneficial effect on blood lipid composition. Reduces the level of “bad” cholesterol. They are used in the morning on an empty stomach, one tablespoon at a time.

Add more whole grains, vegetables and fruits to your diet. Limit your intake of high carbohydrates such as refined sugars and processed foods. Simple sugars and carbohydrates can cause high blood sugar levels, which increases triglyceride levels and lowers good cholesterol levels. Avoid sweet grains, white bread, and cornflakes.

Whole grain foods include oatmeal, whole grain or wholemeal bread, pasta, brown rice, etc. These types of grains are rich, which has great importance to reduce the level of “bad” cholesterol in the blood. Eat one cup of oatmeal without sugar every day for breakfast, drink grape juice, which will improve your blood cholesterol levels.

Research results have shown that a 12-week low-carb diet is much more effective at increasing HDL than a 12-week low-fat diet. Cutting down on carbohydrates, along with increasing physical activity, will also help you lose excess weight.

Soy protein. Eating foods containing soy protein may increase HDL levels even in individuals with normal level cholesterol. People who consume 40 grams of soy protein daily have significant increases in HDL levels. Examples of soy products include tofu (bean curd), soy nuts and soy cheeses.

People with genetic disease, called “familial hypercholesterolemia,” tend to have very high levels of LDL (“bad” cholesterol) even if they eat optimally. For these people, doctors often recommend pharmaceutical interventions to reduce the risk cardiovascular diseases.

Exercise in general helps increase “good” cholesterol and decrease “bad” cholesterol. However, research has indicated that a relatively significant amount of exercise is required to increase HDL levels. It was noted that people who exercised for at least 30 minutes at least, three times a week, there were significantly higher levels of “good” cholesterol. If you do not adhere to these recommendations and reduce your training time, it will not be possible to observe an increase in HDL.

Walking, swimming, jogging and various physical exercise entered into your daily life, will help raise HDL levels. To do this, you must burn at least 1,200 calories per week through exercise. Find physical activities that you enjoy and stick to them. Timing your exercise can also be a factor in raising your HDL. When you exercise before eating, you thus stimulate the production of LPPL ( lipoprotein lipases ), which clears fat from blood vessels and reduces triglyceride levels, while clearing the way for HDL.

Within two months of starting regular exercise, you may see a 5 percent increase in your HDL. In studies done, people who walk 6,000 steps daily, as opposed to those who walk 2,000 steps, have an increase in HDL levels of 3 mg/dL. High-density lipoprotein levels increase by an average of 10 mg/dL when performing cardiovascular exercise for at least 30 minutes three times a week.

A sedentary lifestyle increases LDL levels, which in turn increases the risk of cardiovascular disease.

Step 4: Lose excess weight. Extra pounds increase the level of “bad” cholesterol and reduce the level of “good” cholesterol. According to researchers from Johns Hopkins University (USA), for every 2.2 kg of excess weight loss, HDL cholesterol increases by 0.35 mg/dl. Maintaining a value of 25 or less helps reduce “bad” cholesterol and increase “good” cholesterol. Start the program physical exercise And healthy eating to speed up the loss excess weight. Take a daily walk for 30 minutes, sign up for Gym etc. to motivate you to lose excess weight. Consult with your doctor first to determine whether exercise is safe for your health.

Step 5. Stop smoking

One way to raise your good cholesterol levels and improve your heart health is to quit smoking. A report from Johns Hopkins University states that smoking people lower HDL levels than non-smokers. When quitting smoking for 2 weeks, an increase in HDL levels is already observed. However, don't think that if you don't smoke, you're completely safe. Research published in medical journal Pediatrics International showed that the effects of secondary tobacco smoke reduces HDL levels in both adults and children. Other studies in Japan found that for every 20 cigarettes smoked, good cholesterol levels decreased by about 3.5 mg/dL. Just by quitting smoking you can raise your HDL levels by 10%.

Step 6. Moderate alcohol consumption. Moderate consumption of alcohol, especially red wine, can help raise HDL levels. If you like red wine, you can add a glass of wine to your diet once a day. Red wine contains a substance called resveratrol , which is associated with increased levels of “good” cholesterol. However, remember if you have If you have problems with alcohol, this option for increasing HDL is not suitable for you.

Step 7. Vitamins. To increase HDL levels the most effective (niacin, a nicotinic acid, nicotinamide). Eat more products foods high in niacin, including low-fat dairy products, lean meats, eggs, nuts and fortified breads. If you take a multivitamin, make sure it contains niacin as part of the vitamin list.

Niacin may help raise HDL cholesterol more effectively than drugs prescribed to treat total cholesterol, according to research from the National Institutes of Health. As an added benefit, niacin also helps lower LDL (“bad” cholesterol) and triglycerides.

Step 8: Drink cranberry juice. Cranberries contain antioxidant polyphenols that protect the body from damage free radicals. These polyphenols are also found in red wine and other red, purple and blue foods. plant products. They are believed to be responsible for the effect of increasing HDL levels in the blood. Studies have shown that when daily consumption One glass of cranberry juice (fruit drink) for four weeks increases HDL levels by about 8%.

Step 9: Drink green tea. The slightly bitter taste of green tea comes from chemical substances polyphenols rich in antioxidants. According to the University of Maryland Medical Center, green tea polyphenols may help block the absorption of cholesterol in the intestines, lower total cholesterol, and increase HDL levels in your body. Medical Center suggests drinking two to three cups of green tea daily to reap the benefits. However, people with kidney, stomach, heart or psychological disorders Green tea should be avoided. It is also necessary to remember about the diuretic properties of green tea, which can lead to the leaching of trace elements necessary for our health.

Step 10. Sterols and stanols. E these substances according to their chemical structure very similar to cholesterol. Therefore, when passing through gastrointestinal tract they are absorbed into the blood instead of cholesterol, and cholesterol is excreted from the body. As a result, the level of total and “bad” cholesterol in the blood decreases.

Sterols and stanols are found in small amounts in vegetables, many grains, legumes, fruits, seeds and nuts. Recently, manufacturers have begun to add them to various products: some margarines, muesli, pastes, Orange juice and porridge.

Your lifestyle has the only impact greatest influence on HDL cholesterol levels. Therefore, making changes to your daily lifestyle and taking full control of your habits, such as eating habits and exercise, can lead to more healthy level high-density lipoproteins, which can reduce the risk of life-threatening health problems.

Your genes play a role in determining how well your body produces HDL and other types of cholesterol. You can't control your genes, but you can control your lifestyle. Here are some of the best simple ways, with which you can increase your HDL cholesterol levels:

1. Quit smoking (if you smoke)

Smoking leads to the development of various diseases, including cancer more than 15 organs, heart and vascular diseases, lung diseases, diseases reproductive system etc. In addition, smoking can have Negative influence on the level of high-density lipoproteins in your body. Research shows that smoking lowers HDL levels and increases the risk of coronary heart disease. To avoid the development of diseases of cardio-vascular system, and the occurrence of heart attacks and strokes, experts recommend quitting smoking.

2. More physical activity

To keep your body healthy, you need to increase your daily physical activity, especially if you sedentary lifestyle life. Increasing physical activity directly helps increase the level of "good" HDL cholesterol, which is another of the many benefits of exercise. Aerobic exercise is best choice to increase HDL cholesterol. These include:

walking
swimming
dance classes
cycling
active games (football, volleyball, basketball, handball, tennis, etc.)

3. Reduce excess weight

If you are currently overweight or obese, losing even a few pounds can improve your HDL cholesterol levels in your blood. For every 3 kg decrease in body weight, high-density lipoprotein levels increase by 1 milligram per deciliter.

4. Eat healthy fats

In order to raise your HDL and total cholesterol levels, you need to avoid trans fats, which are commonly found in hard margarines. bakery products and fried foods fast food. Preference should be given to consuming healthy fats present in avocados and avocado oil. olive oil, nuts and fatty varieties fish. help balance LDL cholesterol levels, lowering them, and increasing HDL cholesterol levels, thereby promoting good health of cardio-vascular system.

5. Reduce your intake of refined carbohydrates

A diet high in refined carbohydrates such as White bread, white rice, pasta, sugar, etc., have a negative impact on your HDL cholesterol levels in the blood. Reducing your intake of this type of carbohydrate will help you improve your high-density lipoprotein levels in your body. Give preference to eating foods rich in complex carbohydrates and whole foods(vegetables, fruits and whole grain) – this will make it possible to maintain high levels of HDL and prevent the development of diseases of the blood vessels and heart.

6. Drink alcohol only in small quantities or avoid drinking it altogether.

Alcohol does not provide any benefit to the body, and its use only causes harm. If you drink alcohol, limit it to small amounts. In fact, moderate consumption alcohol compared to significant was associated with higher levels of HDL cholesterol. If you do drink alcohol, try to choose natural red wine (in moderation) and your “good” cholesterol levels will be normal.

7. Increase your niacin intake

Niacin is nicotinic acid, which is also called vitamin B³ or vitamin PP. Your body uses niacin to release energy from food when it is digested. This vitamin also helps maintain your health digestive system, nervous system, skin, hair and eyes. Most people get enough niacin from their diet. However, when HDL cholesterol levels are low, niacin is often prescribed in supplement form to raise it.

Nicotinic acid can be taken in lower doses, despite the recommendations for use, as taking these supplements can sometimes cause unwanted side effects, especially when taken in high doses. To such side effects Niacin intake includes:

hyperemia
itching or tingling in the skin
problems with the gastrointestinal tract
problems with the muscular system
liver problems

When it comes to getting enough niacin from food, you should include some niacin-rich foods in your daily diet, such as:

Try eating more of some of these tasty, niacin-rich foods to naturally increase your "good" HDL cholesterol levels.

Could one of the medications you are taking be causing your HDL cholesterol levels to drop? It's possible! Medicines such as anabolic steroid, beta blockers, benzodiazepines, and progestins can reduce high-density lipoprotein levels. If you are taking any of these drugs, tell your doctor and, if possible, try to change these drugs natural means, who can also solve your problem.

What is HDL cholesterol

Total cholesterol measures the total amount of lipids in the blood, including LDL, HDL, and triglycerides. Nevertheless, general level cholesterol is primarily made up of low-density lipoproteins (LDL), often called “bad” cholesterol. High levels of LDL can cause cholesterol plaques to form on artery walls, increasing the likelihood of developing cardiovascular disease, heart attack and stroke. LDL also increases the risk of peripheral artery disease, which can develop when plaque builds up and narrows the arteries that supply blood to the legs. The good news is that the higher your HDL "good" cholesterol levels, the lower your LDL levels.

What is HDL? HDL stands for high-density lipoprotein, which is commonly known as “good” cholesterol. High-density lipoproteins typically act as scavengers of excess cholesterol in the blood, which they transport back to the liver, where it is subsequently broken down.

HDL is actually more complex than we once thought. High-density lipoproteins were once thought to be one type of particle, but are now believed to be a whole family of different particles. All HDL contain lipids (fats), cholesterol, and proteins (apolipoproteins). Some types of high-density lipoproteins are spherical in shape, while others are disc-shaped. Some types of HDL remove bad cholesterol from the blood while other types are cholesterol indifferent. Some types of HDL send cholesterol the wrong way (into LDL and cells) or protect LDL cholesterol in a way that makes it more harmful to the arteries.

The unpredictable actions of HDL are one of the reasons why the decline in levels LDL cholesterol often receives more attention as a primary defense against heart disease and stroke. Nevertheless, medical world, how in modern medicine, and holistically, still agree that increasing low level HDL cholesterol is a very smart health move because low levels of this type of cholesterol can be more dangerous than high levels of LDL cholesterol.

According to research, the ideal HDL cholesterol level for men and women is 60 milligrams of cholesterol per deciliter of blood. If a person's HDL level is less than 40 milligrams of cholesterol per deciliter of blood, or a woman's HDL level is less than 50 milligrams of cholesterol per deciliter of blood, then the risk of disease, particularly heart disease, is considered increased. Even if your HDL levels are higher than those at risk but below optimal levels, you are encouraged to work on increasing your high-density lipoprotein levels to reduce your risk of heart disease.

Difference between HDL and LDL cholesterol

As we know, HDL is the “good” type of cholesterol, while LDL is the “bad” type of cholesterol. Here are some of the basic facts about these two types of cholesterol:

HDL

high density lipoproteins
"good" cholesterol
their level increases with proper diet nutrition
smoking lowers HDL levels
Helps reduce LDL cholesterol levels and remove from arteries
their higher level reduces the risk serious problems with the heart and blood vessels

LDL

low density lipoproteins
"bad" cholesterol
their level increases with poor nutrition
smoking increases LDL levels
are a major source of cholesterol accumulation and artery blockage
higher levels increase the risk of developing serious problems with the heart and blood vessels
being overweight is associated with higher LDL levels and lower HDL levels

Final Thoughts on HDL Cholesterol

If you don't know your HDL level, you can find out by getting a blood test ( lipid profile). This analysis will make it possible to find out the total level of cholesterol, as well as its individual parts, including HDL and LDL. There are no obvious signs or symptoms high level LDL cholesterol and low HDL cholesterol, so to maintain healthy image In life, it is very important to regularly check your blood cholesterol levels!

Remember that some of the best ways increasing the level of “good” HDL cholesterol while reducing the level of “bad” LDL cholesterol include quitting smoking, regular exercise, reducing overweight body, eating healthier fats, reducing refined carbohydrate intake, reducing or avoiding alcohol consumption, increasing intake of niacin-rich foods and avoiding certain medicines. Take these steps and watch your HDL cholesterol levels rise and your risk of heart disease and stroke decrease.

For your heart health, correcting cholesterol levels means lowering levels of triglycerides, the “sticky” LDL cholesterol (low-density lipoprotein - bad cholesterol) and an increase in protective HDL cholesterol (high density lipoprotein - good cholesterol). For every 1% reduction in LDL cholesterol, cardiovascular risk can decrease by about 1%. However, for every 1% increase in HDL, cardiovascular risk can decrease by 2% to 4%. HDL is also believed to exhibit anti-inflammatory properties. (Circulation 2004;109:III20-26)

Thus, reducing triglycerides and LDL cholesterol is desirable, but increase in HDL may be even more useful. Inflammation (or LDL cholesterol stickiness) appears to be a higher risk factor than just increased level LDL (Circulation. 2003;107:363). Half of all heart attacks occur in people with normal cholesterol levels. Inflammation can be detected by a highly sensitive blood test called C-reactive protein. Reduced level C-reactive protein (<1.0) говорит об уменьшенном риске сердечно-сосудистых заболеваний (а также диабета и рака). Повышение ЛПВП и уменьшение воспаления в крови серьёзно защищает здоровье сердечно-сосудистой системы.

1. Take more Omega-3 and CoQ10

Take a fish oil supplement with food daily to raise HDL and lower LDL, triglycerides, and C-reactive protein. The American Heart Association recommends 2 - 4 grams (2000 - 4000 mg) DHA + EPA (omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid) daily to lower triglycerides, and 1 gram (1000 mg) DHA + EPA daily for protection of the cardiovascular system.

Also, make an effort to consume more wild salmon and sardines, as they contain almost no mercury and are rich in healthy omega-3 fatty acids. Sockeye salmon (red salmon) is virtually non-farmed and also contains more astaxanthin than other salmonids. Eating fatty ocean fish, as well as fish oil supplements, also reduces the risk of depression and helps with arthritis.

Taking 90 mg of CoQ10 daily has been shown to increase available DHA levels in the blood by 50%. Please note that statins and red yeast rice supplements may deplete the body's stores of CoQ10. (J Clin Pharm. 1993;33(3):226-229.).

2. Eat more avocados, nuts and seeds, and extra virgin olive oil

These foods are rich in phytosterols (also known as plant sterols), naturally found in plant foods, which have been shown to effectively regulate cholesterol levels. Phytosterols can also be taken in supplement form.

Avocados contain the highest levels of a phytosterol called beta-sitosterol. Eating at least half an avocado daily for 3 weeks can help reduce total cholesterol by 8% (compared to 5% on a low-fat diet), lower triglycerides and increase the LDL/HDL ratio by 15%. In one study, avocados reduced LDL cholesterol by 22%. Avocado contains about 76 mg of beta-sitosterol per 100 g (about 7 tablespoons). Sesame seeds, wheat germ and brown rice bran contain the highest amounts of total phytosterol per 100 g (400 mg), followed by pistachios and sunflower seeds (300 mg), pumpkin seeds (265 mg), pine nuts, flax seeds and almonds ( 200 mg). 2 ounces (56 g) of almonds per day reduces LDL by 7% and increases HDL by 6%. (J Nutrition. 2002;132:4.)

Olive oil contains about 22 mg of phytosterols per tablespoon (150 mg per 100 g). Replacing saturated fats with the monounsaturated fats found in olive oil can lower LDL cholesterol by as much as 18%. Olive oil (especially unfiltered) relaxes the endothelial wall after eating and reduces inflammation. In one study of volunteers, olive oil increased HDL cholesterol by 7% despite high consumption of high glycemic index foods. Rice bran and grape seed oils also showed improvements in the LDL/HDL ratio.

3. Eliminate trans fats (hydrogenated or partially hydrogenated oils) from your diet.

Trans fats are found in coffee creamer, whipping cream, most margarines, popcorn and fried foods, as well as many processed foods and most fast foods. Trans fats raise LDL levels and lower HDL.

In one review, reducing calories from trans fat by 1% per day reduced the risk of heart disease by at least 50%. This means that on a daily 2,000-calorie diet, removing 20 calories from trans fat (or just 2 grams) would have a dramatic impact. Remember that you can still read "free of trans fat" on the label if the product contains less than 0.5 grams per serving. So look for the words "hydrogenated" or "pasting fat" in the ingredients list. Even small amounts of trans fats significantly contribute to the development of inflammation, diabetes, cancer and the risk of cardiovascular disease.

4. Get More Magnesium

Increase your intake of magnesium-rich foods such as pumpkin seeds, wheat germ, salmon, soy and whole grains. Endothelial cells (the lining of arteriolar walls) in a magnesium-deficient environment absorb smaller amounts of hydrogenated oils. And it is estimated that about 70% of people in the United States are magnesium deficient.

Magnesium is a neuromuscular relaxant. It also helps repair damaged muscles, absorb calcium, lower blood pressure, and reduce the severity and frequency of migraines by about 40%. One review found that magnesium actually acts like a statin, lowering LDL and raising HDL, but without the side effects. (AJCN 2004; 23.5,501S-505S.) Because it is water soluble, consider getting magnesium through diet or supplementation at a rate of about 250 mg twice daily (with or without calcium).

5. Eat less sugar.

Reducing the consumption of glycemic index foods over more than one week (to an average of 46 versus 61 on a 100-point sugar scale) has been shown to increase HDL by 7%. One study demonstrated 3 times higher levels of C-reactive protein in women with the highest glycemic load compared to those with the lowest (AJCN 2002; 75, 3, 492-498). Blood sugar surges coat red blood cells and blood vessel walls with sugar, increasing stickiness (glycosylation).

6. Increase your soluble fiber intake and add prebiotics and probiotics to your diet

Oats and oat bran, brown rice bran, peas, legumes (especially soybeans), lentils, flaxseeds, okra and eggplant are good sources of soluble fiber. Oat bran (100 g per day) reduces LDL cholesterol by 14% in men with hypercholesterolemia (AJCN 1981; 34:824-9).

Indigestible but fermentable fibers that increase levels of certain beneficial bacteria (called probiotics) in the colon are called prebiotics (eg, inulin, fructooligosaccharides, or soy oligosaccharides). Inulin supplementation to a moderate-carbohydrate, low-fat diet improved plasma lipid composition by reducing hepatic lipogenesis and plasma triacylglycerol concentrations (AJCN 2003; vol 77, 3.559). Probiotics can lower LDL (5 to 8% for Lactobacillus acidophilus and bifidobacterium longum strains) and increase HDL by as much as 25% when used with prebiotics such as oligofructose or inulin. (Eur J Clin Nutr 2000;54:288-297; Eur J Clin Nutr 2002;56(9):843-849.)

7. Take Vitamin D3

Vitamin D, our sunshine vitamin, has been recognized as essential for many reasons, and high doses have proven to be much less toxic than previously thought. Recent studies have found that even a small daily dose of 500 IU of vitamin D helped reduce C-reactive protein levels by 25% in seriously ill patients and significantly increase HDL cholesterol in some patients. Increased levels of vitamin D are associated with a reduced risk of death from all causes, including cardiovascular disease. Milk contains 100 IU of vitamin D per 8 ounces (approximately 230 ml); Sockeye salmon - about 675 IU of vitamin D3 per 100 g (3 ½ oz.). Direct sunlight on a sunny day through bare skin (without sunscreen) can produce 10,000 - 20,000 IU, but most people living in the US appear to have insufficient levels of vitamin D3 (even in the southern US). Many research scientists today recommend that we start with a daily intake of 2000 IU of vitamin D3, then, 2-3 months later, screen the blood for 25-(OH) vitamin D levels, and, depending on the results, carry out further correction.

Do not take vitamin D supplements without a doctor's supervision if you have sarcoidosis, liver disease, kidney disease, or parathyroid disease. (AJCN 2006 Jul;84(1):18-28).

8. Eat more blue, purple and red fruits

Polyphenols from blueberries, pomegranates, cranberries, red grapes, and unfiltered extra virgin olive oil help increase HDL. Eating about 5 ounces of berries, puree, or nectar daily (blueberries, lingonberries, black currants, strawberries, raspberries, and chokeberries) for 8 weeks increased HDL cholesterol by 5%. (AJCN. 2008 87:2, 323-331.) After drinking 6 ounces (170 g) of pure zucberry juice daily for 1 month (usually diluted with 3 parts water), HDL increased by 10% (Vinson JA Cranberry juice increases plasma antioxidant levels and HDL cholesterol. Study presented at the 225th National Meeting of the American Chemical Society, 3/24/03.)

This corresponds to an approximately 20-40% reduction in the risk of cardiovascular disease. Consider taking unsweetened cranberry juice mixed with pomegranate, red grapes, and/or blueberry juice. Red wine, in this case, has a slight disadvantage, since the increase in HDL with red wine does not include the most beneficial subtype of HDL -2B. Alcohol can also raise triglyceride levels, but red grape skins and possibly crushed grape seeds may lower cholesterol. The effect of grape seed extract is similar to that of picogenol; both can lower blood cholesterol. Because alcohol also contributes to hypertension, liver disease, breast cancer, weight gain, addiction and accidents, the American Heart Association does not recommend wine for cholesterol management. Resveratrol, found in red wine, red grapes, peanuts and photi (Chinese herb), can be used as a supplement to achieve the same benefits.

9. Try something new

Increase HDL by taking niacin (niacin), dark chocolate (minimum 70% cocoa mass), curcumin (turmeric extract), kale juice or hibiscus tea. Move calcium from arterial plaque into bones with vitamin K2. Reduce LDL and your risk of cancer with oriental mushrooms (cooked for at least 5 minutes).

10. Exercise more, relax and laugh

Exercise reduces inflammation, increases HDL, helps insulin control blood sugar, and reduces stress. Staying physically fit (at least 30 minutes of exercise 4 to 5 times a week or walking more than 130 minutes a week) reduces the risk of death from cardiovascular disease by about 50%, regardless of cholesterol levels (Circulation. 2005;112:1478- 1485).

Seniors who were predominantly sedentary and exercised for 30 minutes 3 times a week for 6 months reduced their C-reactive protein levels by 15%, the same amount as statins. (Arteriosclerosis, Thrombosis, and Vascular Biology. 2004;24:1874). Exercise also raises HDL-C levels. (Arch Int Med. 1995; 155; 415-420.)

Relaxation and laughter also help. In rabbits fed an atherogenic diet (a diet that promotes the development of atherosclerosis), atherosclerosis was reduced by 60% when the students assigned to feed them also petted the animals. (Science. 1980; 208: 1475–1476.). Those with heart failure and mild depression were 44% more likely to die within 5 years than those without depression. Patients with a first heart attack who were assigned to watch comedy or comedy for an hour every day had 5 times fewer repeat heart attacks in the following year. Laughter increases blood flow, lowers blood pressure and stress hormones.

Note: Lowering your cholesterol levels too much may increase your risk of depression, aggression, and brain hemorrhage. Cholesterol is needed by brain cells, for memory, to fight infections and cancer (and to produce hormones, as well as vitamin D). The key is to reduce inflammation and cholesterol oxidation through healthy eating, exercise and relaxation, as well as raising healthy HDL cholesterol.

Improving your cholesterol levels means not only lowering your levels of “bad” cholesterol (LDL, low-density lipoprotein), but also increasing your levels of “good” cholesterol (HDL, high-density lipoprotein). By improving your cholesterol levels, you can significantly reduce your risk of heart disease and stroke. Usually the body is able to produce sufficient cholesterol on its own, but cholesterol that comes into the body from food must be controlled. With a little discipline and following the recommendations given below, you can reduce your bad cholesterol and increase your good cholesterol.

Steps

Part 1

general information

What is "good" cholesterol? HDL, or high-density lipoprotein, can be called a kind of system for removing waste from the body. HDL removes bad cholesterol (LDL) from the blood, carrying it to the liver for processing. HDL helps remove inflammation and fights Alzheimer's disease.

Ask your doctor for a blood test to check your cholesterol levels. Many serious diseases are associated with high levels of bad cholesterol. High cholesterol does not cause any symptoms, but it is harmful to your health. To raise HDL levels if they are below 60 mg/dL and lower LDL levels, your doctor may recommend diet or lifestyle changes.

There are cholesterol tests that can be done at home, but these tests are not always as accurate as a complete blood count done in a medical laboratory.

Calculate your total blood cholesterol level. Good cholesterol is considered to have limited levels of LDL and elevated levels of HDL. And although one indicator may be normal, it is useful to look at the overall picture. To calculate your total blood cholesterol level, add LDL and HDL and add 20% of your triglyceride levels.

Quit smoking. Smoking is thought to lower HDL levels. The risk of cardiovascular disease or other related diseases drops significantly within hours of quitting smoking. In addition, if you quit smoking, it will be easier for you to exercise, which is necessary in order to lose weight.

Part 3

Reducing low-density lipoprotein (LDL) levels

Ask your doctor if you need to take LDL-lowering medications. Due to age, disability, or other health problems, the body may be unable to regulate cholesterol levels. The optimal LDL level is considered to be below 100 mg/dL, although values between 100 mg/dL and 129 mg/dL are also considered acceptable. If your LDL level is 160 or higher, your doctor may recommend taking medications.

Statins are most often prescribed to lower cholesterol levels.
People who experience adverse reactions to statins are given other drugs, including cholesterol absorption inhibitors and lipid-lowering therapy.

Eat more LDL-lowering foods. Try to eat more oatmeal, whole grains, and fiber-rich foods. Brazil nuts, almonds, and hazelnuts may lower LDL levels. Since nuts can be a great snack option, it's easy to add them to your diet.

Limit your intake of saturated and trans fats. Saturated fats and trans fats are doubly bad fats as they lower HDL levels and raise LDL levels. Try to replace saturated and trans fats with good fats (see above) to lower your bad cholesterol levels.
- Saturated fats include butter, lard, whipping cream, coconut oil and palm oil.
- Trans fats are found in partially hydrogenated oils, margarine, instant noodles and fast food.
Replace high-calorie drinks with water or green tea. Water gives your body everything it needs without sugar, which raises LDL levels, and green tea contains substances that lower bad cholesterol. And although research is still ongoing, today many doctors and scientists say that coffee can increase cholesterol levels.

Among people who do not have special knowledge, there is an opinion that cholesterol (cholesterol) is a harmful substance that enters the body with food, which must be gotten rid of.

Everyone knows the products containing the largest amount of this organic compound. But many do not know that its level in a person’s blood can be reduced, which is extremely dangerous for the body. Let's try to figure out what its benefits are and how to increase cholesterol without harming your health.

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Why does cholesterol level decrease?

In fact, the bulk of cholesterol (80%) is produced directly in the human body. Its main supplier is the liver. It is part of cells and is involved in a number of important processes in the body. It is transported through the bloodstream by free lipoproteins, which include.

This complex of substances is divided into several types according to density, which depends on the content of lipids (fatty substances) in them. High-density lipoprotein (HDL) contains the least amount of these fatty substances.

They deliver cholesterol from organs and tissues, including blood vessels, to the liver for processing, the waste of which is eliminated from the body. This prevents its pathological accumulation. It also promotes dissolution cholesterol plaques, preventing atherosclerosis of blood vessels. Therefore, this compound is conventionally called good cholesterol.

Low-density lipoproteins (LDL), which contain a large amount of lipids, carry cholesterol throughout the body and contribute to its accumulation and the development of some chronic diseases with severe complications and serious consequences.

They are called bad cholesterol. Therefore, if you find high cholesterol in the blood, you need to take measures to reduce it.

Under certain conditions, there may be a decrease in good cholesterol (hypocholesterolemia). The main reason for this is diseases of the liver that synthesizes it. Also, for some other diseases, this indicator may be lower than normal. These are, in particular:

The provoking factor may be digestive disorders, anemia, intoxication, sepsis, tuberculosis, and prolonged stress. Cholesterol levels are affected by an unbalanced diet, vegetarianism, various diets, and fasting.

The role of cholesterol in the body and the consequences of its deficiency

Good cholesterol (HDL) performs a number of important functions in the human body:

Cholesterol has these properties in normal amounts in the human body. In people prone to depression and suicidal behavior, low cholesterol levels were determined. Medical scientists have found that hypocholesterolemia is a risk factor for the development of malignant neoplasms, drug addiction and alcoholism.

In addition, a decrease in the level of good cholesterol provokes the development of many pathologies. This confirms that low cholesterol is no less dangerous than high cholesterol. The following diseases may develop:

In women during the period of active childbearing, the risk of developing hypercholesterolemia and the deposition of atherosclerotic plaques is minimal.

This is facilitated by a sufficient amount of estrogens in the body, which lower the level of bad cholesterol, increasing good cholesterol. A sharp increase in indicators begins during menopause. Low levels of HDL in the blood are dangerous for children. At the same time, body growth slows down, and sometimes mental retardation appears.

To clean VESSELS, prevent blood clots and get rid of CHOLESTEROL, our readers use a new natural drug recommended by Elena Malysheva. The preparation contains blueberry juice, clover flowers, native garlic concentrate, rock oil, and wild garlic juice.

Therapy of the disease

Your doctor will recommend how to increase blood cholesterol correctly and quickly. If necessary, he will prescribe medications. The basis for this is a blood test for cholesterol. Although most often it may be sufficient to normalize a person’s diet and lifestyle.

After studying the medical history, the attending physician will prescribe:

proper nutrition;
moderate physical activity;
rejection of bad habits;
if necessary, weight loss.

Medical nutrition

It should be noted that HDL levels are increased by healthy and properly prepared foods, and not by fatty and high-calorie foods, which can only sharply increase the level of bad cholesterol.

In the diet, limit the consumption of sugar, white varieties of yeast bread, confectionery, alcoholic drinks, pasta - to reduce bad cholesterol.

Eating plenty of greens, which improve metabolism, and fresh vegetables in the form of salads dressed with olive oil is effective.

Meat must be boiled or baked. Foods made from:

Many of our readers actively use the well-known method based on Amaranth seeds and juice, discovered by Elena Malysheva, to CLEAN VESSELS and reduce the level of CHOLESTEROL in the body. We recommend that you familiarize yourself with this technique.

Rich in good cholesterol:

fish and other seafood;
olive oil;
natural butter (in small quantities);
flax and pumpkin seeds;
cheeses.

Also useful for increasing good cholesterol:

If proper nutrition and lifestyle changes do not help, knowledge is needed on how to increase good cholesterol with medications and traditional medicine. Only a specialist can provide them. First of all, treatment is prescribed for the underlying disease that caused the decrease in HDL.

Treatment with drugs

To normalize cholesterol levels, special medications are prescribed:

Most often, cholesterol levels in women decrease during menopause, when gynecologists, as part of replacement therapy, prescribe drugs containing artificial estrogens (Estradiol, Ethinyl estradiol). They are prescribed to relieve the symptoms of this period. These medications also raise HDL levels and lower LDL. This must be remembered when treating hypocholesterolemia.

Alternative Treatment

In an effort to use safe means, many prefer traditional treatment. There are a huge number of recipes for such remedies, but the best folk recipe is a decoction of 30 g of milk thistle seeds in 500 ml of water. The crushed seeds are poured with water and placed in a water bath, boiled until half of the water evaporates, and filtered. Use 1 tbsp. l. before meals, for 1-2 months.

Juice therapy is often used to treat hypocholesterolemia. For example, the fresh juice of 3 medium carrots is diluted with water by half and drunk 30 minutes before meals. For a course of treatment, five glasses per week are enough, otherwise jaundice will appear. It is also recommended to eat boiled and fresh carrots in salads with various vegetables.

Whatever method of increasing good cholesterol is chosen, it is worth remembering that medications must be taken carefully and only as prescribed by a doctor. In this case, it is necessary to periodically monitor cholesterol levels using a blood test. Following these simple rules will help increase cholesterol faster and not harm your health.

Do you still think that it is completely impossible to RESTORE blood vessels and the BODY!?

Have you ever tried to restore the functioning of your heart, brain or other organs after suffering pathologies and injuries? Judging by the fact that you are reading this article, you know firsthand what it is:

Do you often experience unpleasant sensations in the head area (pain, dizziness)?
You may suddenly feel weak and tired...
I constantly feel high blood pressure...
there is nothing to say about shortness of breath after the slightest physical exertion...

Did you know that all these symptoms indicate INCREASED CHOLESTEROL levels in your body? And all that is necessary is to bring cholesterol back to normal. Now answer the question: are you satisfied with this? Can ALL THESE SYMPTOMS be tolerated? How much time have you already wasted on ineffective treatment? After all, sooner or later the SITUATION WILL GET WORSE.

That's right - it's time to start putting an end to this problem! Do you agree? That is why we decided to publish an exclusive interview with the head of the Institute of Cardiology of the Ministry of Health of Russia, Renat Suleymanovich Akchurin, in which he revealed the secret of TREATING high cholesterol.