Home remedies

Lower cholesterol - the best tips and home remedies

Lower cholesterol - the best tips and home remedies


We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

"Eliminate butter and eggs from your diet - you have to lower your cholesterol." Many years ago, this was the recommendation of your family doctor if the cholesterol level was too high. Fortunately, this has changed. Cholesterol is a vital substance, a building block for every cell and the starting substance for hormones, vitamin D and bile acids. Cholesterol is not only supplied via the diet, but is largely produced by the body itself. A healthy (not necessarily low-fat diet!) And some helpful home remedies - which in combination helps to lower high cholesterol.

As part of a blood test, the total cholesterol level in the body is usually determined first. However, this alone is not yet meaningful. Increased cholesterol itself is symptom-free, and unpleasant effects such as gallstones can only become apparent when the values ​​are advanced for a long time. If the value is too high, other values, the HDL, LDL and the quotient from LDL / HDL, should also be taken into account. In order to sustainably lower cholesterol, a change in diet is the top priority.

Cholesterol has important functions in the body

Since the cell is the building block of life and cholesterol occurs in every cell, it is clear what this substance means to us. The cholesterol is in the shell, the so-called cell membrane, which protects the cell from intruders. In addition, the fat-like fabric makes the membrane flexible and smooth. But that's not all, cholesterol has many other tasks. The bile acids, which are important for our fat digestion, are produced in the liver. Furthermore, this vital building block is required for the production of some hormones, such as testosterone, progesterone and estrogen. Cholesterol is also involved in the production of vitamin D.

The "good" and the "bad"

The cholesterol is not water-soluble but fat-soluble. A special transport system for this substance is therefore necessary. The body has the proteins for this. The cholesterols dock onto them and the proteins act like taxis that take them to where they are needed. LDL and HDL are the two transport companies. LDL (low density lipoprotein) is the low density lipoprotein that supplies the cells with the necessary fats. It is very important. However, if there is too much LDL in the body, fat molecules can build up on the walls of the blood vessels and thus restrict blood flow. In the worst case, the blood flow to the heart or brain is affected. This is why this is often referred to colloquially as "bad cholesterol".

In contrast, there is HDL (high density lipoprotein), the lipoprotein that collects excess cholesterol from the cells and returns them to the liver, where it can then be broken down. All of this means that not only the total cholesterol level in the blood, but above all the levels of LDL and HDL are important. The higher the LDL and the lower the HDL, the greater the risk of arteriosclerosis (hardening of the arteries). Lowering cholesterol means, above all, lowering the LDL and increasing the HDL in the same breath.

The right foods

With the help of healthy ingredients and a fresh preparation, cholesterol levels are positively influenced in any case. If the cholesterol is massively increased, further measures may be necessary. Incidentally, the anti-cholesterol diet does not completely forego everything that contains cholesterol. For example, the beloved breakfast egg does not have to be completely deleted from the menu.

The different fatty acids

Choosing the right fatty acids puts cholesterol at bay. A distinction is made between monounsaturated and polyunsaturated and saturated fatty acids. A very simple distinguishing feature is the following: The firmer the fat after storage in the refrigerator, the more saturated fat it contains. If this is also solid outside the refrigerator, there are probably unhealthy, hardened fats in it.

Saturated & unsaturated fatty acids

Saturated fatty acids increase LDL; that is, in order to lower cholesterol, these fats should be reduced better. They are contained in animal products such as meat (especially in fatty varieties), cream, butter, cheese, milk products (especially whole milk products), egg yolk, lard, sausage, but also in palm fat.

In order to lower the elevated cholesterol, the unsaturated fatty acids are preferable. These increase HDL and lower LDL. Unsaturated fatty acids are found in olive oil, rapeseed oil, sunflower oil, grape seed oil, avocados, hazelnuts, sunflower seeds and sea fish.

The unsaturated fatty acids are further divided into single and polyunsaturated. The body can produce the monounsaturated fatty acids itself. The polyunsaturated fatty acids are also called essential fatty acids. This means that the body cannot produce them itself, but is dependent on food. They are known by the terms omega-3 and omega-6 fatty acids. Omega-3 is mainly found in fatty fish such as salmon, tuna and mackerel, but also in flaxseed, rapeseed, soybean and linseed oil. Omega-6 comes in thistle, sunflower and corn oil as well as in pumpkin seeds and wheat germ. The ratio of omega-6 to omega-3 should be five to one in a healthy diet. However, this ratio is usually significantly exceeded in our western diet.

Whole grain, fiber

In order to lower cholesterol, avoiding white flour products such as toast, baguette, and cake etc. is recommended. Slow carbohydrates such as those found in whole grain bread, oatmeal, whole grain rice and legumes should be preferred. These fill you up longer, relieve the pancreas and lower the LDL value. Oat and rice bran as well as steamed apples (with skin!) Also contain important fiber, which excretes bad cholesterol via the intestine.

Nuts

In order to lower cholesterol, it is not necessary to do without relatively fatty nuts. Because nuts have been proven to help lower cholesterol. It is still unclear whether it is only the unsaturated fatty acids or other substances that keep the cholesterol level at bay. A small handful of nuts or almonds is sufficient, as these tasty snacks are extremely healthy, but they also contain a lot of calories. Do not use salted nuts.

Eggs and cholesterol

Eggs do not contain as much cholesterol as is often claimed. Since they contain many other nutrients in addition to important amino acids, eggs are even a healthy food and more tolerable than other animal proteins. Two of them can easily be consumed per day, what is important here is a varied and frequent consumption of vegetables.

Fruit and vegetables

Everyone knows the recommendation: five servings of vegetables and fruit a day. If you eat healthy and want to do something for a balanced balance of LDL and HDL, reduce the carbohydrate-rich side dishes such as potatoes, rice or pasta at meals and replace them with light vegetables. If you like salads, you should also prefer light dressings with healthy oils. Rapeseed, linseed and walnut oil is highly recommended here. Be sure to eat the salad before 6:00 p.m., otherwise the intestines will be overloaded overnight. The saponins contained in peas help to lower cholesterol as well as to strengthen the immune system. Saponins are effective ingredients of medicinal plants, they are also found in asparagus and beetroot. Green artichokes also have a special effect, they can lower cholesterol. Furthermore, fiber contained in apples - especially in dried or steamed form - bind cholesterol. The pectin contained in apples is also found in carrots, bananas, eggplant and okra vegetables.

Sport, exercise, relaxation

Daily exercise, preferably in the form of endurance training, helps lower cholesterol. No marathon is necessary for this, regularity is crucial. Moderate sport that is fun and above all corresponds to the general state of health is completely sufficient. Stress can be a cause of high blood lipids. So decelerating is also important. Relaxation methods such as autogenic training, yoga and meditation are helpful here.

Green tea

Green tea is said to have a wide variety of positive properties, including reducing LDL in the blood. For this purpose, this tasty drink should be drunk daily for a longer period. On hot days, green tea, chilled with ice cubes and enriched with a dash of lemon juice, is a healthy thirst quencher. It not only lowers cholesterol, but has been proven to help you lose weight.

Herbal tea

The real goldenrod and ash leaves naturally help to lower unhealthy LDL as a tea infusion. The goldenrod is an imported plant from Indian medicine, originally from America. In addition to the plants listed above, gentian, centaury and wormwood are also useful for adding more bitter substances to the body. They can be drunk as gastrointestinal tea.

Ginger

Ginger boosts fat digestion. Preparing ginger water from this and drinking it about 20 minutes before each meal can help against high cholesterol. For the ginger water, a piece of peeled ginger root is boiled for about ten minutes and then removed from the water.

Bitter substances

Bitter substances are a boon for our liver. Since this organ is involved in fat metabolism, the bitter herbs and vegetables also help to lower cholesterol. Dandelions, arugula, radicchio, artichokes and chicory are helpful here, best enjoyed before the actual meal. A plant juice made from dandelions, artichokes and milk thistle can also help - this is available in the health food store. The substances it contains stimulate the production of gall juice, which has a positive effect on cholesterol levels.

Lemon juice

What also has a positive effect on fat metabolism is freshly squeezed lemon juice. It is best to drink this on an empty stomach in the morning. The vitamin C it contains boosts fat burning. It is important to drink the juice in the morning and not in the evening, as vitamin C can activate the circulation and may make sleeping at night more difficult.

Oatmeal

Oatmeal is also a healthy home remedy for high cholesterol. Oat bran is best eaten here because it contains the most beta-glucan. This substance binds excess during digestion, such as bile acids, which must then be produced again. Since cholesterol is used for this, the total value is reduced.

Healing earth

Healing earth is also able to bind useless substances, including excess fat and cholesterol. We recommend the ultra-fine healing capsules, which are available in almost every drugstore. Otherwise normal, fine healing earth can also be used. Simply stir them in water and drink in small sips. This home remedy has no side effects and can also be taken over a longer period of time.

Garlic, wild garlic

Garlic and wild garlic have similar effects. Consuming regularly can both reduce blood lipids somewhat, as they prevent the accumulation of fat in the vessels. They have a positive effect on blood flow and even lower blood pressure.

Psyllium

Psyllium seeds have long been used against general intestinal sluggishness, and psyllium husks are also common. If taken regularly, these can also lower cholesterol. The psyllium contained binds it as a source of swelling in the intestine and discharges it in a very natural way. But be careful: swelling substances require a large amount of liquid, otherwise they can also dehydrate the body at the same time!

Norm values

The standard values ​​for cholesterol vary depending on the age. In general, total cholesterol in an adult should not exceed 200 mg / dl, with LDL below 160 mg / dl and HDL above 40 mg / dl. The following values ​​apply to the LDL / HDL quotient: Less than 3.5 in a healthy person without risk factors; in the case of an existing CAD (coronary heart disease), the value should even be below 2.5. In naturopathy, higher values ​​(up to 250mg / dl LDL) are considered normal.

Which creates an elevated cholesterol level

An elevated cholesterol level is not only caused by an unhealthy, high-fat diet, but can also have other causes such as hypothyroidism (underactive thyroid), kidney disease, diabetes mellitus, obesity, alcohol dependence and genetic lipid metabolism disorders. Refined sugars and carbohydrates in particular help to increase unhealthy cholesterol. These should therefore be avoided as far as possible.

Risk - too much cholesterol

If the total cholesterol level, but especially the LDL, is too high over a long period of time, this can have harmful effects on health. Too much LDL builds up on the walls of the vessels, causing them to lose elasticity and blood flow is disrupted. This circulatory disorder can occur throughout the body and increases the risk of cardiovascular diseases such as a heart attack or stroke. Buckwheat tea can also help increase blood circulation.

General tips

Even the popular butter doesn't have to be banished to lower cholesterol. A pretzel without butter? It's hard to imagine. The latest findings show that butter is better than its reputation, especially if it only comes on bread as a thin base.

Vegetarian spreads can replace sausage and cheese. A slice of wholemeal bread or a wholemeal roll with low-fat cream cheese, topped with cucumber, tomato, arugula or similar are also delicious. Of course, this requires a rethink. But if the blood values ​​can be improved and the risk of cardiovascular disease is reduced, it is definitely worthwhile. Health food stores, health food stores and drugstores offer healthy, tasty and low-fat alternatives.

If you don't want to do without sausage at all, you should definitely choose the low-fat varieties. Whole milk products are exchanged for skimmed milk varieties. And if you like sweets, you'd better go for sweet fruit and dried fruit. Any food that is fried or even fried in a lot of fat should be avoided. Every now and then a piece of cake with coffee is a piece of quality of life that you don't have to do without. Fruit cakes with low-fat yeast dough are recommended here. Fat particles with butter cream, cream or thick frosting not only damage the cholesterol level, but also the figure. The trans fatty acids it contains increase LDL and are generally very unhealthy. To make a delicious, creamy sauce, you don't necessarily need cream or creme fraiche. Vegetable binders, partly based on soy, are good alternatives.

In order to lower cholesterol in the long term, the amount of fat should be reduced at home when cooking. Coated pans are used for frying, which require only a small amount of fat. Grilling or steaming is also a low-fat way to prepare a wide variety of dishes. A high-quality, virgin, cold-pressed oil - preferably olive oil - is recommended for the salad. Cold-pressed walnut or hazelnut oil is also suitable. And here is an overview of the best oils for the kitchen.

Meat in moderation

Meat and sausage need not be left out entirely. This is entirely permitted twice a week. However, low-fat varieties such as chicken, turkey or veal are preferred. Offal is not really a healthy food anyway. If the cholesterol level is still too high, these should be completely deleted from the menu.

Weight loss

It does not always have to be the same medication; in itself, increased cholesterol can be contained just as easily by reducing excess weight. Keep in mind that changing your entire and life-long eating habits is not an easy thing. A guided fasting on vacation may be recommended to find a healthy diet in the long term.

Conventional medical therapy

Only when the cholesterol in the blood is very high and the patient has other health problems in addition to being overweight are so-called lipid-lowering drugs prescribed in the doctor's office. However, the use of these drugs is well worth considering, as, in addition to their benefits, these drugs can unfortunately have harmful side effects. Even if these medicines are necessary, the diet must also be changed. The goal is a healthy lifestyle, the only way to solve the problem in the long term. (sw, dp)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Susanne Waschke, Barbara Schindewolf-Lensch

Swell:

  • Hiya A Mahmassani, Esther E Avendano, Gowri Raman, et al .: Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis, 2018 (accessed: August 20, 2019), Oxford Academic
  • Lukas Schwingshackla, Marc Krausea, Christine Schmucker, et al .: Impact of different types of olive oil on cardiovascular risk factors: A systematic review and network meta-analysis, 2019, (access: 20.08.2019), NMCD Journal
  • German Society for Combating Fat Metabolism Disorders and their Consequences DGFF (Lipid-Liga) e. V .: The importance of cholesterol, (accessed: August 20, 2019), Lipid Liga
  • Joan Sabaté, Keiji Oda, Emilio Ros: Nut Consumption and Blood Lipid Levels, Arch Intern Med. 2010/170 (9), 821-827, (access: August 20, 2019), Jamanetwork


Video: LIVE IT: Reduce Cholesterol with Nuts (May 2022).