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Statins, which are prescribed by doctors to fight high cholesterol, can cause side effects, including headaches, muscle spasms and nausea. At the same time, there are natural ways and means of lowering cholesterol without drugs.
High cholesterol has no symptoms, but it can double your risk of heart disease and stroke. Usually, the term "high cholesterol" means too much low-density lipoprotein (LDL), the so-called bad cholesterol, in the blood. A high level of LDL cholesterol, especially against a low level of good HDL cholesterol, increases the risk of coronary heart disease. LDL cholesterol forms plaque in the arteries of the heart, which can build up over time, form a clot, and block the arteries, leading to chest pain or a heart attack.
Garlic. According to a review of 39 trials published in the Avicenna Journal of Phytomedicine, garlic extract may lower total cholesterol and LDL levels. Daily use of several cloves of garlic (no more than four) gives a noticeable effect of lowering blood pressure after six months.
In addition to garlic, other spices are also useful - black pepper, turmeric, ginger, coriander, cinnamon, which also contribute to getting rid of bad cholesterol.
Soluble fibers. According to the American Heart Association, soluble fiber lowers LDL cholesterol, while insoluble fiber helps reduce the overall risk of heart disease. Soluble fiber is found in large quantities in oats. Other good sources of soluble fiber are fruits, vegetables, and legumes.
Hawthorn. Hawthorn fruits have been used for centuries to improve heart health, and scientific studies confirm its positive effect: hawthorn can lower blood cholesterol levels. However, it should be remembered that hawthorn can interact with some medicines, including those prescribed for cardiovascular diseases. Its reception should be arranged with a doctor.
Polyunsaturated fats. They include omega-3 and omega-6 fatty acids. Eating these fats in moderation can lower LDL cholesterol without affecting HDL cholesterol.
The best sources of polyunsaturated fats are:
- Walnut,
- fish: salmon, tuna and trout,
- vegetable oils: corn, sunflower.
But it is also important to maintain a balance in the consumption of omega-6 fatty acids and omega-3 fatty acids in the diet. Consuming too many omega-6 fatty acids can cause oxidative stress.
Monounsaturated fats. It has been observed that a diet with a high level of consumption of monounsaturated fats (in particular, oleic acid) leads to a decrease in the content of LDL in the blood.
The best sources of monounsaturated fats are:
- avocado,
- nuts: almonds, Brazil nuts,
- peanut,
- various seeds
- vegetable oils: olive, peanut, sesame, sunflower.
Physical activity. Regular physical activity is one of the most effective proven ways to lower LDL cholesterol and overall heart disease risk. Its minimum amount should be 30 minutes a day, five days a week (only 2,5 hours a week). Ideally, you should perform at least 150-300 minutes of moderate aerobic exercise per week or 75-150 minutes of intense exercise.
