How to reduce bad cholesterol without medication

Did you know that heart diseases are the number 1 cause of death in Brazil and in the world? The data is from the World Health Organization (WHO). It is in this context that the issue of “cholesterol” deserves full attention.

It should not be treated as a great “villain”, but it is necessary to control the index of this type of fat present in the blood, because, when in high levels, it increases the risk of cardiovascular diseases (especially heart attack and stroke).

José Alves Lara, a nutritionist and vice president of the Brazilian Association of Nutrology (Abran), points out that cholesterol is a lipid substance produced in the liver. “It is the basis for the manufacture of hormones, DNA and cell membranes, including the brain.”

In other words, cholesterol is a compound that has functions in the human body, however, its elevation or the imbalance of its fractions generate harm to health.

The problem occurs when LDL (known as bad cholesterol) accumulates in the body’s veins and arteries. This is the result, among other factors, of an inadequate diet and a sedentary lifestyle, as well as factors such as smoking, alcohol, obesity.

It is necessary to understand that, to be transported by the blood, cholesterol depends on vehicles (called lipoproteins). The main lipoproteins are: LDL-cholesterol and HDL-cholesterol. When there is excess LDL in the body, it ends up depositing this excess on the wall of the arteries, which makes blood circulation difficult, which can lead to clogging of the artery and cardiovascular complications.

Despite the thousands of scientific works in decades (showing the relationship between the increase in cholesterol and the increase in the risk of cardiovascular diseases), we still lose lives, despite the well-clarified information offered to all social strata”, comments Lara.

However, the good news is that there are relatively simple measures that contribute to lowering bad cholesterol and maintaining LDL-cholesterol (“bad cholesterol”) levels. Below you can see what they are and can clarify your main doubts on the subject.

4 ways to reduce bad cholesterol and increase the good

1. Balanced diet

Christiane Vitola, functional nutritionist, points out that a balanced diet and healthy lifestyle habits are the best way to reduce LDL-cholesterol, known as “bad” cholesterol, and increase HDL-cholesterol, known as “good” cholesterol.

“There are non-modifiable factors related to cholesterol levels, such as genetics, hereditary conditions (Family Hyperlipidemia) and age, which require follow-up with health professionals for better therapy”, emphasizes the nutritionist.

However, when the focus is specifically on food, some guidelines are very important, according to Christiane:

• Prioritize the consumption of foods low in saturated fats, such as lean meats, skimmed milk and dairy products;
• Have a regular consumption of fiber-rich foods, such as whole grains and cereals, fruits and vegetables. “These changes contribute to the maintenance of blood cholesterol levels”, says the nutritionist.
• Phytosterols, present in smaller amounts in foods of plant origin, such as soybean oil, fruits and vegetables, and in larger amounts in foods with this substance, such as vegetable creams, can contribute to the reduction of LDL-cholesterol levels. “Its consumption must be associated with a balanced diet and healthy living habits”, highlights Christiane.

2. Physical activity

There is no escape: the practice of physical activity is also essential when it comes to controlling cholesterol levels.

“The practice of regular physical activities contributes to the increase of HDL-cholesterol levels, being a coadjuvant in the maintenance of cholesterol levels”, says Christiane.

It is also worth mentioning that practicing physical activities and following a balanced diet are the essential factors to reduce weight, when necessary. “Lowering weight decreases LDL and also triglycerides”, comments the nutritionist Lara.

3. Regular consultations

Another fundamental habit is to be attentive to health in general, doing periodic exams and having regular consultations with the cardiologist.

Prevention is always the best way. In this way, if the increase in LDL is proven, for example, the doctor will indicate the appropriate treatment for each case.

4. Do not smoke

Still within the idea of ​​having good habits, quitting cigarettes (in the case of those who smoke) is very important. Christiane points out that cigarettes are responsible for reducing the thickness of blood vessels, “reduces the concentration of oxygen in the blood, generating an abnormal heart rhythm, increasing the inflammatory reaction of the body and favoring the appearance of fatty plaques in the arteries”.

Causes of increased “bad” cholesterol

Lara recalls that the increase in LDL (or “bad cholesterol”) stems from the sum of different attitudes. “Diet and exercise modify the production of total cholesterol by approximately 15%, since the remaining 85% depend on endogenous production by the liver itself. There are genetic dyslipidemias, where diet and even medications cannot control high levels of fat,” she says.

The nutritionist highlights that the use of saturated (animal) and trans (hydrogenated) fat also has a great influence.

Thus, in summary, the main causes of high cholesterol can be highlighted:

• Inadequate food;
• Sedentary lifestyle;
• Hereditary conditions;
• Smoke;
• ethnicity;
• Age.

Differences between HDL, LDL, VLDL

HDL: Lara explains that HDL is the fraction of total cholesterol that protects the vascular endothelium.

LDL: “LDL or bad cholesterol, also called low density, is what adheres to the endothelium causing inflammation and thrombi and, therefore, heart attacks and strokes”, adds the doctor.

VLDL: “VLDL is a large particle that raises the concentration of triglycerides; dependent on the intake of sugars, cooking oil, alcohol, etc.”, explains Lara.

It is worth remembering that cholesterol is transported throughout the body by proteins and this combination is called lipoprotein. High-density lipoprotein (HDL) is considered good for the heart. It carries cholesterol from the arteries to the liver, where it is eliminated. So it is popularly called “good cholesterol”.

Low-density lipoprotein (LDL) is considered bad for the heart, as it carries cholesterol from the liver to the body’s tissues. And so, if there is too much “bad cholesterol” in the body, it tends to build up in the cells and arteries.

healthy cholesterol levels

José Alves Lara highlights that the recommended levels are: up to 200 mg / dl in adults. LDL up to 130mg/dl and HDL above 60mg/dl. Triglycerides should be up to 150mg/dl.

10 questions answered about cholesterol

1. Are there any beneficial oils or fats when it comes to cholesterol?

Christiane explains that the type of fat consumed is very important to help lower cholesterol levels. “Consumption of saturated fat in excess will raise blood cholesterol levels, so it’s important to reduce your consumption and prioritize ‘good’ fat sources in your diet (mono and polyunsaturated) whenever possible.”

According to the functional nutritionist, good fats are found in some foods, such as:

• flaxseed;
• Olive oil;
• Avocado;
• Sunflower seed;
• Fish;
• chestnuts.

On the other hand, “bad fats” (saturated and trans), according to the nutritionist, are mainly found in:

• Fatty meats, hamburgers, bacon and sausages such as sausages, salami;
• Dairy products, including whole milk, full-fat cheeses, sour cream, cream cheeses and full-fat yogurts;
• Butter, lard;
• Biscuits, cakes, puddings, pies, snacks, sweets and chocolate;
• Palm oil.

2. What are the main foods that can be important allies in the fight against cholesterol?

Christiane recalls that it is important to prioritize the consumption of foods low in saturated fat (lean meats, skimmed milk and dairy products), as well as having a regular consumption of fiber-rich foods (whole grains and cereals, fruits and vegetables).

The nutritionist points out that phytosterols, present in smaller amounts in foods of plant origin (such as soy oil, fruits and vegetables), and in greater amounts in foods added of this substance (such as vegetable creams), can contribute to the reduction of LDL levels. -cholesterol. “Its consumption should be associated with a balanced diet and healthy living habits”, she says.

3. Can cholesterol be controlled only with food?

Christiane explains that the reduction of cholesterol just by modifying the diet is possible when there are no non-modifiable risk factors linked to cholesterol levels.

“There are people who have high cholesterol due to genetics, age, ethnicity and heredity (as in cases of Familial Hyper Cholesterolemia). In these cases, drug therapy becomes a clinical procedure in which the doctor can make the recommendation”, explains the nutritionist.

“Each case must be evaluated individually by the doctor and nutritionist, so that the best treatment is possible. I also reinforce that, regardless of the use of medication, improvement in diet and life habits is important for maintaining cholesterol levels and also for quality of life”, emphasizes Christiane.

4. Does physical activity help lower cholesterol?

Yup. “The regular practice of physical activities of moderate intensity for at least half an hour every day helps to control the blood sugar level, fight obesity, reduce cholesterol and lower blood pressure”, highlights Christiane.

5. Can saturated fat increase bad cholesterol? And trans fat?

Yup. Christiane explains that saturated fats increase the risk of dyslipidemia, such as high cholesterol, and also heart disease. “The main sources in the diet are foods of animal origin (butter, lard, bacon and meat and its derivatives, milk and full-fat dairy products) and some vegetable oils, such as coconut and palm oil. It is recommended that the total dietary energy provided by saturated fats be less than 10%,” she says.

Also according to the nutritionist, trans fats also influence cholesterol levels and increase the risk of developing cardiovascular diseases, “since their consumption is related to increased blood levels of total cholesterol and LDL-cholesterol (‘ bad cholesterol’), while lowering HDL-cholesterol (‘good cholesterol’)”.

6. Who has high cholesterol can’t eat fried food?

Christiane explains that, like other fatty foods, excessive consumption of fried foods can contribute to an increase in blood cholesterol. “However, those who have cholesterol do not need to eliminate this food from their diet. A strategy for those who don’t give up…