{"id":371064,"date":"2020-09-25T13:29:33","date_gmt":"2020-09-25T13:29:33","guid":{"rendered":"https:\/\/farmaon4.apptirana.al\/how-to-lower-cholesterol-with-diet\/"},"modified":"2024-01-09T11:07:08","modified_gmt":"2024-01-09T11:07:08","slug":"how-to-lower-cholesterol-with-diet","status":"publish","type":"post","link":"https:\/\/farmaon4.apptirana.al\/en\/how-to-lower-cholesterol-with-diet\/","title":{"rendered":"How to lower cholesterol with diet?"},"content":{"rendered":"\r\n<div class=\"wp-block-spacer\" style=\"height: 19px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span style=\"font-size: medium;\"><b>What is cholesterol?<\/b><\/span><\/h3>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Cholesterol is a fat-like waxy substance that helps your body to:<\/span><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">make cell membranes;<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">make hormones;<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">produce vitamin D.<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 16px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong><span style=\"font-size: medium;\">The cholesterol in our body comes from two sources<\/span><\/strong><\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">the food we eat<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">our liver <\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 24px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span style=\"font-size: medium;\"><b>What are LDL and HDL? <\/b><\/span><\/h3>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Cholesterol and other fatty substances are carried in our bloodstream as spherical particles called lipoproteins. The two most known lipoproteins are LDL (low density lipoproteins) and HDL (high density lipoproteins).<\/span><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"color: #000000;\"><span style=\"font-size: medium;\"><b>LDL\u00a0(low-density lipoprotein)<\/b>,<b> called \u201cbad\u201d<\/b>\u00a0<b>cholesterol,\u00a0<\/b>makes up most of your body\u2019s cholesterol. <\/span><\/span> <span style=\"color: #231f20;\"><span style=\"font-size: medium;\">It takes cholesterol to your arteries, where it may collect in artery walls. <\/span><\/span><span style=\"color: #000000;\"><span style=\"font-size: medium;\">High levels of LDL cholesterol <\/span><\/span><span style=\"color: #231f20;\"><span style=\"font-size: medium;\">in your arteries may lead to a buildup of plaque known as\u00a0<\/span><\/span><span style=\"font-size: medium;\"><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/arteriosclerosis-atherosclerosis\/symptoms-causes\/syc-20350569\">arteriosclerosis<\/a>, which can raise <\/span><span style=\"color: #000000;\"><span style=\"font-size: medium;\">your risk for heart disease and stroke.<\/span><\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"color: #000000;\"><span style=\"font-size: medium;\"><b>HDL\u00a0(high-density lipoprotein),<\/b><\/span><\/span><span style=\"color: #000000;\"><span style=\"font-size: medium;\">\u00a0<\/span><\/span><span style=\"color: #000000;\"><span style=\"font-size: medium;\"><b>or \u201cgood\u201d<\/b><\/span><\/span><span style=\"color: #000000;\"><span style=\"font-size: medium;\">\u00a0<\/span><\/span><span style=\"color: #000000;\"><span style=\"font-size: medium;\"><b>cholesterol,\u00a0<\/b><\/span><\/span><span style=\"color: #000000;\"><span style=\"font-size: medium;\">absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.<\/span><\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Because the plaque on the arteries, caused by high levels of cholesterol and arteriosclerosis, can breaks down and form a blood clot. If the clot becomes large enough blocks the blood flow.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">This leads to serious health conditions such as: angina pectoris, heart attack, carotid artery disease, stroke, peripheral arterial disease ecc.<\/span><\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 28px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span style=\"font-size: medium;\"><b>What causes high cholesterol?<\/b><\/span><\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">Unhealthy eating habits such as eating lots of bad fats (meat, dairy products, chocolate, deep fried food ecc).<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">Lack of physical activity.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">Smoking (lowers HDL and raises LDL).<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span style=\"font-size: medium;\">As risk factors for having high cholesterol levels in our blood we can mention:<\/span><\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">Age \u2013 cholesterol levels tend to rise as we get older.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">Heredity.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">Weight \u2013 being overweight or having obesity can increase cholesterol levels.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">Race \u2013 cholesterol levels are different in different populations. For example African American people have higher HDL and LDL cholesterol levels than whites.<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 23px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span style=\"font-size: medium;\"><b>How can we lower cholesterol levels?<\/b><\/span><\/h2>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">The first think to do when you notice than you cholesterol levels are high is to change your habits.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\"><i>Start eating healthy.<\/i><\/span><span style=\"font-size: medium;\"> Create a healthy eating plan so you know which foods you are allowed to eat and which are not.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\"><i>Manage your weight.<\/i><\/span><b> <\/b><span style=\"font-size: medium;\">If you are overweight (that probably you are) start losing weight. You can lose weight by reducing the amount of food that you eat and doing physical activity.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\"><i>Do regular physical activity. <\/i><\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">If this is not enough you may need to add supplements that lower your cholesterol levels or medicines like statins. <\/span><\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 29px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span style=\"font-size: medium;\"><b>What a good diet means?<\/b><\/span><\/h3>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">To be healthy does not mean to be overweight. It is not correct to eat a lot of food, but to eat the right food, the one that contains proteins, vitamins and low-fats.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Your diet should contain:<\/span><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">fruits and vegetables (berries, oranges, apples, broccoli, spinach, peppers ecc);<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">whole grains (oats, barley, whole wheat);<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">chicken, turkey and 92% fat free meat;<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">nuts and seeds;<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">low fat products (yogurt, milk, cheese);<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">omega &#8211; 3 rich foods.<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Use olive oil because it raises HDL levels.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Avoid simple carbs and eating sugar especially added fructose, because it raises triglycerides levels.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Use turmeric roots in fresh juices or the powder in curries or soups.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Eat foods that contain Magnesium like greens, almonds, avocado, black beans, banana ecc. It helps to lower your LDL. Taking 400 mg Mg per day gives a positive effect. Eating 1 cup of spinach + \u00bc cup of pumpkin seed gives you 400 mg magnesium. <\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Eat soluble fiber. They absorb the liquid in your digestive tract decreasing the amount of LDL that passes on the bloodstream. We recommend adding 2 teaspoons of chia seeds on smoothies, pudding or as a salad dressing.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Take 1000 mg omega-3 per day. It lowers your LDL and increases your HDL.<\/span><\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 17px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span style=\"font-size: medium;\"><b>Advice<\/b><\/span><\/h3>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image alignright size-large is-resized\"><a href=\"https:\/\/farmaon.apptirana.al\/wp-content\/uploads\/2023\/11\/HO0043.jpg\"><img decoding=\"async\" class=\" wd-lazy-fade wp-image-101614\" style=\"width: 411px; height: auto;\" src=\"https:\/\/farmaon4.apptirana.al\/wp-content\/themes\/woodmart\/images\/lazy.svg\" data-src=\"https:\/\/farmaon.apptirana.al\/wp-content\/uploads\/2023\/11\/HO0043-800x800.jpg\" alt=\"foods that lower cholesterol levels\" \/><\/a><\/figure>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Instead of butter use:<\/span><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">Coconut oil<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">Avocado puree<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">Mashed banana<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span style=\"font-size: medium;\">Substitute eggs with:<\/span><\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">Chia seeds<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span style=\"font-size: medium;\">Instead of white flour use:<\/span><\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">Almond flour<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">It usually takes 6 months for your body to get used with your diet changes.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">When the diet is not enough, we can start using supplements that contain Monacolin K.<\/span><\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 22px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span style=\"font-size: medium;\"><b>What is Monacolin K?<\/b><\/span><\/h3>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Monacolin K is a substance found in red yeast rice. It is chemically similar with lovastatin, a statin which lowers cholesterol level by lowering the production of cholesterol in the liver.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Using supplements that contain Monacolin K (not more than 10mg\/day) helps to lower your cholesterol levels.<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: medium;\">Let\u2019s mention some supplements that contain Monacolin K:<\/span><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: medium;\">Berbered Plus is a supplement that contains Monacolin K, curcumin and berberine which lower your cholesterol levels. You should use it for at least 2 months regularly.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">Calip Plus is a supplement that contains Monacolin K (that comes from fermented red rice), CoQ10 (with antioxidant properties) and Biox-Save (a patented material based on a mix of plant extracts). <\/span><span style=\"color: #333333;\"><span style=\"font-size: medium;\">It contributes to maintaining normal levels of cholesterol in the blood.<\/span><\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: medium;\">Esi Normolip is a dietary supplement that helps to maintain normal cholesterol levels. It contains 10 mg Monacolin K per capsul, CoQ10, chromium ecc. <\/span><span style=\"color: #494949;\"><span style=\"font-size: medium;\"><strong>Clinical tests show that the level of cholesterol in your blood decreases with 27% after two months of use.<\/strong><\/span><\/span><\/li>\r\n<\/ul>\r\n","protected":false},"excerpt":{"rendered":"<p>What is cholesterol? Cholesterol is a fat-like waxy substance that helps your body to: The cholesterol in our body comes<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-371064","post","type-post","status-publish","format-standard","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.0 (Yoast SEO v26.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to lower cholesterol with diet? - Farmaon<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/farmaon4.apptirana.al\/en\/how-to-lower-cholesterol-with-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to lower cholesterol with diet?\" \/>\n<meta property=\"og:description\" content=\"What is cholesterol? 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