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Blood lipid levels: how to naturally lower “bad” cholesterol

Blood fats such as cholesterol and triglycerides are vital for humans. However, too high blood lipid levels can be dangerous. they are a key risk factor for cardiovascular disease. It is therefore advisable to get tested regularly to know your own cholesterol level. If the “bad” cholesterol is too high, in many cases it can be lowered again naturally.

High cholesterol can increase the risk of heart attack, stroke, and other cardiovascular diseases. That’s why it’s important to get tested and know your cholesterol levels, says Dr Sonia Tolani. The cardiovascular disease and cholesterol management expert explains in a recent issue Message Columbia University Irving Medical Center (CUIMC) on how to achieve healthy levels.

“Bad” and “good” cholesterol

“Know your cholesterol level and keep it under control”advise the doctor. “Maintaining a normal cholesterol level significantly reduces the risk of heart attack and stroke.

There are two main types of cholesterol: “Bad” LDL (low density lipoprotein) cholesterol increases the risk of cardiovascular illnessesbut not the “good” HDL (high density lipoprotein) cholesterol.

Most people should aim for an LDL level below 100 mg/dl, but people with diabetes or cardiovascular disease should LDL cholesterol target value be less than 70 mg/dl.

At HDL cholesterol is a good level in women above 60 mg/dl; in men, it is greater than 40 mg/dl. Too much LDL or too little HDL increases the risk of cardiovascular disease.

Avoid trans fats

Where does cholesterol come from? Your liver and body cells produce about 80% of the cholesterol in your blood. This meal provides the remaining 20%, says Dr. Tolani. Foods high in trans fat and saturated fat contribute to bad cholesterol.

When you take in more cholesterol, yours goes down liver their cholesterol production and eliminates the excess. But some people’s livers don’t do this job well, genetically.

Limit the consumption of saturated fats

Trans fats come mainly from industrialized countries processed foods before. Since April 2021, the EU has set an upper limit for trans fats of 2% per 100 g of fat in processed foods, or 2 grams per 100 g of fat.

trans fat are often found in fried products such as french fries, french fries, pizzas, cookies, crackers, baked goods, but also in nut nougat cream and some margarines. Check the Nutrition Facts table on packaged foods to see how much trans fat they contain. You can recognize bad fats by information on the packaging such as “hardened” or “partially hardened”.

Saturated fats occur naturally in many foods such as animal products and tropical oils including beef, butter, cheese, cream, coconut, lamb, lard, pork, poultry , especially with skin and palm oil.

The American Heart Association recommends daily consumption limit saturated fat to 13 grams per day.

measure cholesterol level

The cholesterol level depends on various The factors such as genetics, diet, age and physical activity.

The regular The measurement Cholesterol is an important measurement because high blood lipid levels often go undetected for a long time.

In general, healthy people over the age of 35 are advised to have their cholesterol levels checked every five years. to validate to be able to detect at an early stage a possible increase in cholesterol levels.

people with heart disease family history should have their cholesterol levels checked more frequently.

Keep cholesterol levels under control

A diet low in saturated fat, like this mediterranean diet, can help control cholesterol levels, says Dr. Tolani. This diet includes minimally processed plant-based foods, lots of fruits, vegetables, breads and other grains, potatoes, beans, nuts and seeds. Olive oil is the main source of fat.

Moreover, few come Dairy productseggs, fish and poultry on the table and the consumption of red meat is limited.

Other recommendations: Ride regularly Sports (30 minutes of moderate exercise five days per week or 75 minutes of vigorous exercise per week). And maintain a healthy weight.

In addition, some people need due to genetic factors medicationto keep your cholesterol levels under control. Talk to your doctor about your known risk factors.

In conclusion, the expert concludes: Hypercholesterolemia is one of the main risk factors for cardiovascular disease, which you can control with a healthy diet and/or medication. The first one Walk is to know your cholesterol level. (ad)

Author and source information

This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.

Important Note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.

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