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Products that reduce the level of harmful cholesterol

We often hear about cholesterol, we are constantly advised to reduce it, regularly monitor its level in blood plasma and, if necessary, take additional drugs to control its level. But why are different tables of products that lower cholesterol and maintain a strictly defined level of cholesterol so important? Why is this compound so dangerous and how to adjust your diet so that the risk of atherosclerosis is lower? We are talking about this with the expert – nutritionist, nutritionist Elena Paretskaya.
Before looking for cholesterol-lowering products, it is important to decide what kind of compound it is and what biological functions it performs, and whether it is really necessary to reduce its level through nutrition or drugs, various supplements. From the point of view of biochemistry, cholesterol (or rather, different fractions of cholesterol) is a substance related to lipid compounds. Our body needs it so that the cells actively work, synthesize various hormones, fully digest the food we eat.
If the cholesterol level exceeds the normative values, metabolism suffers, the risk of developing pathologies of the heart, blood vessels, brain increases, metabolic processes are disturbed, such a pathology as atherosclerosis occurs. Therefore, it is important for all of us to control the level of this compound in plasma and take measures to correct its level, including choosing products that reduce blood cholesterol levels and exclude those that contribute to increasing its concentration.
Three variants of indicators are studied in the analyzes:
  1. Total cholesterol is the entire volume of this compound in plasma.
  2. LDL or “bad” cholesterol is a compound that contributes to the development of atherosclerosis if its plasma level is increased.
  3. HDL or “good” is a compound that protects our vessels from plaque formation and fatty plaque, which causes atherosclerosis.
It is worth discussing each of the options in a little more detail in order to understand the essence of the processes taking place.

"Harmful" or "bad" cholesterol

“Bad” cholesterol molecules are formed when cholesterol is combined with LDL (these are low-density lipoproteins). In this form, the compound is transferred in the blood to different organs and tissues. This fraction accounts for most of the volume of all cholesterol that is in the body. If the level of LDL is normal, no changes occur in the body, the vessels work normally. But with an excess of bad connection, it gradually settles on the inner surface of the arteries, forming a fat deposit and its accumulation – atherosclerotic plaques that grow inside the lumen of the artery, narrowing it. This complicates blood flow and contributes to the formation of small blood clots in narrow parts of the vessel, which blocks the flow of blood to the heart, brain, kidneys or other parts of the body. As a result, strokes, heart attacks, lesions of arteries in the limbs, etc. can develop.

"Good" cholesterol and its role

When cholesterol is combined with high-density lipoproteins, molecules of “good” cholesterol are formed. Their main role is to clean the vessels of bad plaque, maintain the health of the arteries, taking excess LDL into the liver for processing. It is “good” cholesterol that helps protect our heart and blood vessels, brain and other organs from severe atherosclerosis lesions. But he can’t completely remove the bad one, eliminating about a quarter of the total volume.

Why does "bad" cholesterol increase?

There is no single cause of atherosclerosis. This is a multifactorial pathology that occurs under the influence of several processes at once – unhealthy lifestyle, metabolic disorders, bad habits, etc. Among the most significant risk factors are:
  • Excess fatty and sweet foods in the diet.
  • Deficit of physical activity, sedentary lifestyle.
  • Overweight or obesity of varying degrees.
  • Bad habits – smoking, alcohol consumption.
  • Unfavorable heredity, predisposition to atherosclerosis.
  • Age over 45-50 years.
  • Presence of chronic diseases, including hypertension, metabolic syndrome, diabetes.

How to determine your cholesterol: norm and pathology

An increase in the level of “harmful” cholesterol often has no symptoms. It can be determined during the examination if a blood test is performed – a lipidogram. The study is carried out strictly on an empty stomach, before blood sampling it is necessary to withstand a hunger break for at least 10-12 hours. The following indicators are studied in the blood sample:
  1. The level of total cholesterol is LDL in total with HDL.
  2. The amount of “harmful” cholesterol – LDL.
  3. The level of “useful” cholesterol – HDL.
  4. Very low density lipoproteins are additional fat fractions.
  5. Triglycerides are other forms of lipid molecules that can increase the risk of developing heart and vascular pathologies in combination with cholesterol.
If the level of triglycerides is high, especially in combination with an increase in “bad” cholesterol and a lack of “good” cholesterol, there is a high risk of developing plaques in the walls of the arteries with the development of health problems. The normative values of each indicator are determined depending on age and gender according to special tables.
In the female body, after the onset of menopause, the level of estrogen decreases, which help in the production of “good” cholesterol. This creates conditions for changing blood lipid parameters, which requires lifestyle adjustments after 45-50 years to prevent atherosclerosis.

Nutrition and cholesterol

Our diet should include foods that lower cholesterol levels every day. But those dishes and products that contribute to its increase should be reduced to a minimum, or better – completely excluded. Physical activity should be supplemented by the diet correction – at least 15-30 minutes of physical activity should be required daily.

What foods should be excluded or sharply limited with an increase in cholesterol

It is important to reduce to a minimum and use the following product groups as rarely as possible. These are:
If you gradually reduce the total intake of saturated fat to about 7-8% of the total daily number of calories, the level of “bad” cholesterol can be reduced within 10% of the initial level.

Products that reduce bad cholesterol levels

When deciding which foods reduce cholesterol, it is important to understand that dietary changes should be constant, and the approach should be comprehensive. Such a diet will need to be adhered to for life, since atherosclerosis is a chronic process, it cannot be reversed. Just to slow down.
In the diet, it is necessary to increase the number of certain components that have a positive effect on lipid metabolism and help in correcting the level of “bad” cholesterol. First of all, these are:
  • Foods containing a large amount of fiber, which helps in binding dietary cholesterol and its excretion.
  • Omega 3 and 6 polyunsaturated fatty acids that help reduce the level of “bad” cholesterol.
  • Plant components are sterols, stanols, which block the absorption of cholesterol from food.
If we talk about which foods reduce cholesterol levels, fresh fruits – fruits, vegetables and berries – can be deservedly put in the first place. They contain a large amount of vegetable fiber, pectins and dietary fiber, which regulate digestion, reduce the absorption of food cholesterol into the blood and provide essential vitamins, minerals and trace elements. It is recommended to eat at least 300-400 g of fresh fruits per day in different versions – raw, stewed, boiled. You should be more careful only with potatoes and other starchy vegetables, their volume should not exceed a third of the total amount of fresh vegetables and fruits.
Cereals and legumes will be useful, for example, barley, millet, oatmeal, buckwheat, beans, peas. They contain a large amount of fiber and help improve digestion. Due to complex carbohydrates, these products give a long-lasting feeling of satiety, which does not allow you to overeat. You can add brown rice, quinoa, spelt, bran – all these products will help to bind and remove excess food cholesterol from the intestines. In addition, they help maintain a stable weight. Nuts, seeds and soy products help replenish the reserves of unsaturated acids of omega-6 and 9 class, necessary for full cell metabolism. The use of soy products due to specific proteins helps to reduce the level of “bad” cholesterol by 5-6%.
Fatty fish as a source of essential omega-3 acids helps to control cholesterol levels, you need to eat at least 1-2 servings a week, preferring herring, mackerel, salmon, trout, tuna, etc. But not everyone has the opportunity to consume seafood and sea fish, especially if they live far from the coast.

How to replenish omega-3 stocks

If the food is not perfect, sea fish is a rare guest on your tables, supplements with omega acids can help. Among them, the following products should be highlighted:

OMEGA 3 PREMIUM 1200 mg or 1000 mg

It is worth choosing when the need for unsaturated fatty acids is increased. The OMEGA 3 PREMIUM complex 1200 mg or 1000 mg contains 60% of omega-3 acids in the form of EGC and WPC. They are the most needed in the conditions of increased costs of the PZHK. If your diet is far from ideal and there are health problems, this complex will help you solve your problems.
If the loads are high, you should choose 1200 mg, with moderate loads it is worth giving preference to a dosage of 1000 mg.

OMEGA 3 VALUE 1000 mg

You should choose this complex if your diet does not cover the daily need for PUFA and you need to additionally take a preventive dose. Approximately 80% of adults have an omega-3 acid deficiency to one degree or another, which is not completely covered by nutrition. Therefore, this complex is perfect for daily preventive intake. It contains the most deficient EPK and DHA supplemented with vitamin E, which enhances the effect of PUFA.

OMEGA BALANCE 3 6 9

A balanced complex of basic omega acids, which are selected in the most convenient concentration for absorption. The complex is supplemented with useful oils, vitamin E and linolenic acid, consists of three classes of omega acids in physiologically selected proportions, perfect for people who limit fatty products in their diet due to a therapeutic diet or weight loss. In this combination, supplemented with vitamin E, they are absorbed as fully as possible.

COD LIVER OIL

This complex is suitable for those people who do not tolerate the taste and smell of fish oil in liquid form. Enclosed in a capsule, this valuable product is devoid of such disadvantages, while helping to replenish the reserves of fat-soluble vitamins and omega acids. Fish oil is a complex compound that simultaneously replenishes the reserves of vitamins A and D in parallel with replenishing the need for omega acids. This combination is useful for people who are prone to frequent acute respiratory viral infections, those who consume little fish and seafood, spend a lot of time indoors.