Dietary supplements for lowering cholesterol

Cholesterol still sounds like the greatest evil to many, but is it really so? Cholesterol actually has many benefits, and the insistent desire to reduce it can be disastrous. When the cholesterol concentration in the blood is too low, there is a risk of developing various diseases not related to the heart, such as brain. Also, too low cholesterol levels are associated with depression, aggression, cerebral circulation disorders, and a decrease in sexual desire. Cholesterol is needed for memory, and its decrease can affect the transmission of nerve impulses. So, what is the limit when cholesterol levels are still good? And when can cholesterol supplements be used to help ? In order to answer this question, you first need to understand what cholesterol is, when it is useful, and when it is already harmful.

What is cholesterol?

Cholesterol is a fatty, waxy substance that is abundant in all our cell membranes. It helps maintain cell integrity and acts as a barrier to the body against dangerous infections. Most of the cholesterol is produced by our bodies, and only about 15-20 percent of it is obtained from food. The bodies of young and healthy people are able to reduce cholesterol levels to a certain level, and thus it remains unchanged, even when consuming large amounts of animal fats. Usually, in men from the age of 30, and in women a decade later, the body's self-regulation function begins to weaken, and then excess and harmful cholesterol can begin to accumulate. It is at this age that people most often have their blood cholesterol levels tested according to the program and begin to be interested in dietary supplements for cholesterol , if they are needed.

About "good" and "bad" cholesterol

There are several types of cholesterol: HDL, LDL, and triglycerides. HDL is called “good” cholesterol, while LDL is called “bad” cholesterol. High LDL levels can lead to fatty deposits in the arteries and make it harder for blood to flow. Healthy HDL levels remove excess cholesterol from the arteries and return it to the liver. Triglycerides (TGCs) are the most common type of fat in the body. Their increase is associated not only with the risk of cardiovascular disease, but also with inflammation of the pancreas.

Why is cholesterol dangerous to health?

High levels of "bad" cholesterol, together with other risk factors (arterial hypertension, diabetes, smoking, unhealthy diet) lead to the formation of atherosclerotic plaques in various arteries of the human body. High levels of triglycerides, together with increased LDL and low HDL, significantly increase the risk of cardiovascular diseases, can cause angina pectoris, acute myocardial infarction, cerebrovascular disorders, peripheral artery disease and other very dangerous health conditions.

What cholesterol level is normal?

Cholesterol levels depend on and are assessed based on many factors: a person's age, gender, race, body weight, comorbidities (diabetes, hypertension, thyroid disorders, liver disease), lifestyle, and genetic predisposition. Blood cholesterol levels allow doctors to assess the risk of developing heart disease, stroke, and heart attack.

• Total cholesterol should ideally be no higher than 5.2 mmol/l. Elevated cholesterol is considered to be 5.2–6.2 mmol/l, and above 6.2 mmol/l is considered dangerously high.

• LDL ("bad") cholesterol should ideally not exceed 3.0 mmol/l (for high-risk groups: 1.8 mmol/l for heart disease or diabetes). The LDL threshold is considered to be 3.0–4.0 mmol/l, and high is 4.0 mmol/l.

• HDL ("good") cholesterol should be above 1.0 mmol/L for men and above 1.2 mmol/L for women. A dangerously low level is when HDL is below 1.0 mmol/L.

• The optimal triglyceride level should not exceed 1.7 mmol/l. Moderately elevated levels are 1.7–2.2 mmol/l, and too high levels are 2.2 mmol/l or more.

• The LDL to HDL ratio is particularly important. Ideally, it should not exceed 4.0. A ratio greater than 5.0 is considered high risk.

It is noted that men usually have higher cholesterol levels and problems arise at a younger age than women. All men under 30 and women under 40 are recommended to have their cholesterol levels checked once a year. If changes are detected, lifestyle changes should be made – exercise more, choose a healthy diet and take high-quality cholesterol supplements . Of course, there are situations when it is impossible to do without medication. Each person’s cholesterol management journey is individual, so it is always useful to consult a doctor.

We invite you to use a very useful calculator that allows you to calculate whether your cholesterol level is within normal limits: https://static.heart.org/riskcalc/app/index.html#!/baseline-risk

Is it possible to feel that your cholesterol is high without tests?

Initially, high cholesterol may not cause any symptoms and can only be detected through blood tests. However, over time, symptoms of high cholesterol may include:

• Xanthomas are yellow or brown nodules on the skin that form around the knee and elbow joints or on tendons.

• Xanthelasmas are fatty deposits in the corners of the eyelids.

High cholesterol levels that are left untreated for a long time can cause various diseases, which are manifested by shortness of breath, pain in the heart area, enlarged spleen, increased body weight, and sharp pain in the abdominal area.

Does stress affect cholesterol levels?

Stress, and especially the person's own reaction to it, can certainly influence the increased level of cholesterol in the blood. This is because during stress, our body starts to produce the hormone cortisol. Although it helps to mobilize energy in dangerous situations, when its level is chronically elevated, it has a negative effect on overall human health, including increased cholesterol. Cortisol can stimulate the liver to produce more LDL cholesterol, which tends to accumulate in the walls of the arteries. Stress and increased cortisol can also lead to a decrease in HDL cholesterol, which is what can remove LDL from the arteries and thus maintain heart health. People experiencing stress are more likely to choose unhealthy foods, or on the contrary - they eat almost nothing, move little and sleep poorly, which also leads to an increase in cholesterol. In order to at least somewhat reduce the effects of stress, special supplements are recommended to lower cholesterol .

How to reduce bad cholesterol and increase good cholesterol?

To maintain a healthy heart, blood vessels and overall health, it is important to achieve a proper balance between HDL and LDL cholesterol. HDL levels should be higher than LDL. HDL levels are determined more by genetics, so lifestyle changes, although effective, have limited possibilities to increase this cholesterol. Meanwhile, the damage to LDL cholesterol occurs not due to the molecule itself, but due to its oxidation. This process is caused by free radicals – they promote the accumulation of cholesterol in the arteries, forming atherosclerotic plaques. To prevent this from happening, it is necessary to pay attention to your diet. It is also important to consume antioxidants, certain vitamins, minerals and chemical compounds from plants that help neutralize free radicals – special supplements against cholesterol .

Is it possible to lower cholesterol without medication?

Some patients want very quick results in improving their health, so they do not always think about alternative holistic methods that can help control cholesterol in the best possible way. Yes, there are conditions when it is necessary to use cholesterol medications, for example, in men who have had a heart attack, but in most cases, such conditions can be prevented by noticing elevated cholesterol in time and adopting healthy lifestyle principles. Diet, physical activity and quality supplements to lower cholesterol can work real wonders.

Cholesterol supplements are a great aid, but the key is to choose them responsibly. The best results are achieved when all of the above factors are combined. After changing your lifestyle, it is recommended to have blood tests every 8-10 weeks and monitor how your cholesterol levels are changing.

What is the best thing to eat if you have high cholesterol and what is important to avoid?

If you have elevated LDL cholesterol, it is recommended to eat:

• Half a plate of fresh vegetables twice a day. Vegetables are rich in dietary fiber, which is very effective in reducing "bad" cholesterol.

• Properly prepared whole grain products. They are rich in soluble fiber and antioxidants. These products slowly release glucose into the blood and help regulate insulin levels, which are related to lipid metabolism. These include oats, barley, rye, brown rice, quinoa and other whole grain products. You should eat one bowl of such porridge per day. Feel free to combine these products with protein and healthy fats (olive oil, avocados, nuts).

• Legumes – use them to partially replace meat. Choose beans, chickpeas, lentils, and Lithuanian peas.

• Fatty fish. These can be herring, mackerel, or salmon. These fish are full of Omega-3 fatty acids, which are effective in lowering triglycerides.

In order to reduce LDL cholesterol, it is recommended to eat less saturated fats and especially avoid trans fats: fast food, products heated in oil for too long and fried meat. Fast carbohydrates have an even more negative impact on cholesterol levels: sugar and its substitutes, high-quality flour products, white rice, cereals, crackers, juices (even natural ones are drunk in larger quantities), dried fruits, various industrially produced sauces. It is also interesting that unfiltered coffee can also contribute to increased cholesterol, because it is rich in natural oil diterpenes. People who have increased cholesterol and want to reduce it should choose only filtered coffee and drink it very moderately. And when nutrition alone is not enough, it is recommended to choose dietary supplements for cholesterol .

What supplements should I take to lower cholesterol?

Cholesterol supplements are a great aid that, when combined with a balanced diet, can greatly contribute to reducing "bad" cholesterol. The most suitable vitamins and supplements:

• Coenzyme Q10 ( CoQ10) . Has strong antioxidant properties. It is especially important to take the supplement for those taking statin drugs, as they deplete CoQ10 from the body, causing fatigue and muscle weakness.

• L-carnitine: Improves blood flow and may help lower triglycerides. Supplements are especially important after a heart attack, as they promote recovery and reduce the risk of another heart attack.

• Magnesium: Dilates artery walls and helps lower blood pressure.

• Niacin (vitamin B3). Lowers triglycerides and LDL cholesterol, may raise HDL levels. Important: Do not take this supplement if it is slow-acting.

• Vitamin E. A strong antioxidant that protects against cholesterol oxidation and reduces the risk of atherosclerosis.

• Vitamin C. Also a very strong antioxidant that strengthens blood vessel walls and helps reduce inflammation in the body. A great example is that sliced ​​apples don't turn brown if you sprinkle them with lemon juice.

• Omega-3, found in fish oil, improves blood circulation, reduces triglyceride levels and inflammation.

• Pantethine (active form of vitamin B5). Helps regulate lipid metabolism, reduces triglycerides and inflammation.

Other natural vitamins and compounds that may help lower LDL cholesterol include curcumin, resveratrol, and cocoa flavanols. These act as natural antioxidants and anti-inflammatories that protect blood vessels and help regulate cholesterol levels.

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