To control high cholesterol it is not always necessary to resort to pharmacological treatments; Although everything depends on the seriousness of the problem, there are 100% natural tactics that reduce their levels .
Timely attention to this condition is crucial to avoid the development of other serious complications such as atherosclerosis, circulatory failure or heart attacks .
The problem is that it is part of the so-called “silent assassins” of the body, since it does not usually manifest itself forcefully from its initial stages. For this reason it is essential to be alert to any warning signal and, above all, to request medical check-ups to determine with a blood test in what state it is.
Next we want to share in detail the most relevant aspects of the disease and several recommendations to control it from the lifestyle .
What does it mean to have high cholesterol?
High cholesterol, a condition known in medical terms as hypercholesterolemia , occurs when the lipid is concentrated in the blood, marking levels equal to or higher than 200 mg / dl.
This lipid substance occurs naturally in the liver, but it is also obtained from some foods that contain it in abundance .
It is part of all cell membranes and, in a certain amount, it is used for the synthesis of some hormones, the absorption of vitamin D and the formation of bile salts. According to its composition, it is classified into:
- High density lipoprotein (HDL) or “good” cholesterol
- Low density lipoprotein (LDL) or “bad” cholesterol
- Total cholesterol (all cholesterols combined)
Despite being such an important substance in the body, its excessive levels have great consequences on health, especially because it often forms plaques that clog the arteries . Their lack of control raises the risk of serious cardiovascular disorders, including heart attacks, strokes and angina .
In addition, in the long term it compromises the functions of other vital organs , such as the liver and kidneys.
Symptoms of high cholesterol
Many patients have problems controlling high cholesterol because they do not achieve timely detection due to lack of symptoms. These, in general, manifest themselves when the disease advances to another level of severity .
The most common are:
- Sensation of abdominal heaviness
- Gases and bad breath
- Inflamed joints
- Chest pain
- Headaches and migraines
- Skin allergies
- Slow digestions
- Loss of balance and dizziness
- Blurry vision
- Feeling fatigue
The best natural tactics to control high cholesterol
Many cases of hypercholesterolemia are of genetic origin and require medical and pharmacological care to reduce the risk of complications.
However, the milder cases, which are those derived from the lifestyle, can be controlled by adopting some healthy habits .
1. Do physical exercise
Physical exercise is one of the best allies to control high cholesterol. Thanks to this, harmful fats decompose more easily and, in turn, increases the synthesis of good fats .
On the other hand, it should be noted that it is an essential activity to avoid overweight and obesity, disorders closely related to this problem.
2. Consume omega 3 fatty acids
Omega 3 fatty acids are in many foods that are beneficial for cardiovascular health such as fish, seeds or nuts, among others.
Its assimilation in the organism increases the presence of lipids that clean the arteries and, due to this, favors the reduction of high cholesterol.
3. Increase plant proteins
Proteins should not be lacking in any diet; This macronutrient intervenes in many processes of the organism that are determinant to have a good quality of life.
The drawback is that many of their sources are of animal origin and contain a lot of cholesterol. Therefore, we should look for plant foods that also provide them.
Some recommended options are:
- Soy and derivatives
- Green peas
Visit this article: 4 properties of red lentils for health
4. Ensure the dose of fiber
High-fiber foods, such as whole grains and vegetables, are essential for controlling cholesterol from the diet plan.
Soluble fiber specifically helps reduce the absorption of cholesterol in the intestine, preventing it from being reabsorbed in the blood.
Other foods that contribute are:
- Seeds and nuts
- Legumes and grains
5. Avoid cigarette smoking
Tobacco users have more difficulty controlling high cholesterol than those who avoid this habit at all costs.
This enemy of health concentrates around 19 chemical substances that interfere in multiple ways in the vital functions of the body.
Its excessive consumption compromises the circulatory health and accelerates the arterial deterioration caused by the accumulation of this lipid .
Have you been diagnosed with high cholesterol or do you have risk factors? Watch out! Try to follow these simple recommendations to avoid more serious diseases.