Lower high blood lipid levels with the right diet – healing practice

Blood lipid levels too high: take countermeasures with this diet

High levels of fat in the bloodand here especially a raised cholesterol levelare an important risk factor for cardiovascular illnesses, because they promote the hardening of the arteries. Eating well is important when it comes to lowering cholesterol.

Blood fats such as cholesterol and triglycerides are vital for us humans. But too high blood lipid levels can be dangerous; they are a key risk factor for cardiovascular disease. If the “bad” cholesterol is too high, in many cases it can be lowered again naturally without medication.

Values ​​to defend

As in an article about the managed by the Bavarian Ministry for the Environment and Consumer Protection Consumer portal Bavaria is explained, high blood lipid levels are a sign of lipid metabolism disorders. Total cholesterol, “bad” LDL (low density lipoprotein) cholesterol and “good” HDL (high density lipoprotein) cholesterol and triglycerides are measured.

A value below 130 milligrams per deciliter (mg/dl) is considered desirable for LDL cholesterol. For HDL cholesterol, a value above 50 mg/dl is considered favorable for women and above 40 mg/dl for men. And the triglyceride content should not exceed 150 mg/dl.

In the treatment of increased LDL cholesterol levels can sometimes also lower target LDL levels to be targeted. They are determined on a case-by-case basis by the doctor treating you. Existing risk factors and existing vascular diseases play a role here.

Causes of high blood fat levels

In many cases, elevated blood lipid levels go unnoticed for a long time because they rarely cause specific symptoms, writes Techniker Krankenkasse (CT).

An important cause of increased blood lipid levels is an unhealthy lifestyle, explains the Swiss Heart Foundation in its website. This means an unbalanced, high-fat diet and too little exercise.

Factors such as advanced age, gender, previous diseases such as diabetes mellitus or high blood pressure and certain medications as well as alcohol abuse and hereditary factors can also influence the level of blood lipids.

Lower cholesterol naturally

If the values ​​are high, it is important to lower them, favorably influence the risk factors or eliminate them and avoid secondary diseases. By far the most important lifestyle measures here are not smoking and physical activity, explains the German Heart Foundation on their website.

One is also of paramount importance Healthy eating. If these measures fail, drug treatment may be necessary.

Mediterranean cuisine recommended

Many professionals recommend the Mediterranean diet when it comes to lowering cholesterol. The Mediterranean diet is rich in fresh vegetables, fruits, salads, legumes, whole grains, fish, nuts, herbs, and healthy vegetable oils like olive oil.

Animal products, which tend to raise LDL cholesterol with their high cholesterol and saturated fat levels, are only a small part of the diet. Mediterranean dishes.

In general, the following can be derived from scientific knowledge recommendations derive: reduce the total amount of fats, saturated fatty acids and trans fatty acids and increase unsaturated fatty acids, especially omega-3 fatty acids and limit cholesterol to around 300 mg per day, according to the Bavarian portal consumers. Egg consumption should be reduced.

Less saturated and trans fats

A simple strategy to reduce the amount of fat in the diet is to increase the consumption of products containing complex carbohydrates: for example bread or whole grains, brown rice, potatoes, legumes (beans etc. ) or vegetables. Consumption of sugar or white flour products, on the other hand, should be kept low.

Saturated and trans fats can be reduced by reducing the consumption of foods such as sausages, fatty meats, fatty cheeses, high fat milk and dairy products, ready meals (such as soups, sauces, stews, meat, pasta and potato dishes), bakery products, chocolate, coconut fat, palm fat, fast food products, snacks and snacks are minimized, according to the Austrian public health portal “Health.gv.at“.

As explained in more detail here, monounsaturated and polyunsaturated fatty acids (oleic acid and α-linolenic and linoleic acids/omega-3 and -6 fatty acids) lower LDL cholesterol and triglycerides. Omega-6 and omega-3 fatty acids are contained, for example, in sunflower, corn, safflower, pumpkin seed, rapeseed or linseed oil.

Olive oil is rich in monounsaturated fatty acids. Flax seeds, walnuts and wheat germ contain a lot of α-linolenic acid. The omega-3 polyunsaturated fatty acids (eicosapentaenoic acid, docosahexaenoic acid) contained in fatty fish (especially salmon, mackerel, herring, sardines and tuna) also have positive effects.

Focus more on plant-based foods

Oat products (oat flakes, oat bran), legumes and pectin-rich fruits such as apples, pears and berries are particularly recommended for people with a high level of fat in the body. the blood.

Many secondary plant substances a cholesterol-lowering effect is attributed. In particular, phytosterols inhibit its absorption in the intestine due to their structural similarity to cholesterol, as reported on “Gesundheit.gv.at”. They are mainly found in nuts, plant seeds (sunflower seeds, sesame, soybeans) and legumes.

Other final advice given on the Bavaria consumer portal: Prefer filter coffee, as brewed or boiled coffee, such as with the press pad pot or prepared as a mocha, can raise LDL cholesterol. This is not the case for espresso.

And keep yours weight stable or lower it. (ad)