Cholesterol is a special substance that is a kind of building material in our body. About 80% is produced by the body itself, but the remaining 20% comes with food. Scientists conditionally divide cholesterol into “good” and “bad”. It is the latter that is deposited sequentially on the walls of arteries in the form of plaques consisting of oily wax-like substance. Subsequently, it provokes the occurrence of cardiovascular diseases, as well as various kinds of complications (arrhythmia, thrombosis, etc.). Today, unfortunately, many inhabitants of the planet face this problem. In this article, we will talk about how to lower cholesterol without pills.
Weight loss
How to lower cholesterol without pills? Perhaps the most effective method is weight loss. The thing is that in people with somewhat overweight, excess adipose tissue and liver directly produce proteins of the so-called acute phase. Their excess, in turn, affects the development of various inflammatory processes in the body. That is why a decrease in body weight by literally several kilograms leads to an immediate increase in the concentration of "good" cholesterol, which removes excess plaques from the walls of arteries.
Blood cholesterol lowering diet
According to experts, cholesterol, which enters the body along with certain products, has a negligible effect. However, there are still certain consumption norms. So, for healthy people it is enough to eat about 300 mg of cholesterol-containing food per day, and for those who are in the so-called risk group, 200 mg. In order to always maintain the level of “good” building material in the body and contribute to the conclusion of “bad”, it is necessary to use foods that include monounsaturated fats, fiber, omega-polyunsaturated fatty acids, and pectin. This is fish oil, and nuts, and all legumes, and even the usual green tea for everyone. There are also special fruits that lower cholesterol. As a rule, they differ in a purple or reddish tint (for example, grapes, pomegranate).
Physical exercise
How to lower cholesterol (without tablets) yet? No matter how strange it sounds, sports are such a method. According to available data, aerobic loads within two months increase the concentration of "good" building material by about 5%. Experts recommend choosing exercises that directly increase the pulse (running, walking, swimming). It is enough to do 30 minutes a few days a week, and you will not be bothered by the question of how to lower cholesterol without tablets.
To give up smoking
According to available data, those people who are prone to this bad habit are 300 times more likely to suffer from cardiovascular diseases. In the event of failure, the risk of lung cancer first noticeably decreases, and the concentration of “good” building material increases by about 10%.