TOP 10 ways to reduce cholesterol at home quickly and without drugs

Diet principles

Eating right can lower cholesterol at home. If you follow simple recommendations, the diet will provide an optimal balance between the amount of energy, nutrients and incoming calories.

Basic principles of a balanced diet:

Fractional meals: breakfast, second breakfast, lunch, afternoon snack, dinner. Portions are small, 100-200 g. This principle improves digestion, relieves hunger and overeating, and keeps the body in good shape.
During snacks, it is better to give preference to fruits, fresh vegetable salads, nuts, and berries. It is advisable to avoid sandwiches with butter, mustard, and mayonnaise.
Dishes are steamed, boiled or baked. Fried, pickled, smoked, excessively salty foods are excluded.
It is recommended to add unrefined vegetable oils to salads and side dishes: sunflower, olive, flaxseed, sesame.

To reduce cholesterol levels, the menu is based on products that cleanse blood vessels of atherosclerotic plaques. The most accessible and useful:

Sea fish of fatty varieties is useful for high cholesterol. Contains Omega 3 acids. They maintain lipid balance and normal blood viscosity. The active substances in fish are needed for rapid growth and the formation of the skeletal system, which is especially important for adolescents.
Almonds protect blood vessels from damage and slow down atherosclerosis. Contains vitamin E, antioxidants. These substances remove toxins and excess low-density lipoproteins from the body.
Citrus fruits: oranges, grapefruits, tangerines, lemons. Rich in vitamin C, pectin, antioxidants. Quickly reduce cholesterol and increase immunity.
Avocado contains monounsaturated fatty acids. Quickly lowers bad cholesterol, protects blood vessels from damage, improves heart function.
Oat bran is a source of plant fiber. They cleanse the body of toxins, remove excess harmful substances, and are useful for the prevention of atherosclerosis. It is recommended to eat 30 g of bran daily. A larger amount will lead to loss of nutrients.
Berries: blueberries, black currants, cranberries. They slow down atherosclerosis, restore blood vessels, bind and remove low-density lipoproteins from the body.
Carrots contain a lot of beta-carotene. This substance improves fat metabolism, accelerates the outflow of bile, and the removal of cholesterol.
Barley contains propionic acid, beta-glucan. Its use 3-4 times a week slows down the course of atherosclerosis, reduces the risk of coronary artery disease and heart failure.
Legumes: beans, lentils, beans, chickpeas. Contains vegetable proteins, organic acids, soluble and insoluble dietary fiber. It is advisable to eat 100 g of legumes daily. They can be combined with herbs, grains, and vegetables. After 3-4 weeks, cholesterol levels will decrease by 5-10%.
Eggplant contains chlorogenic and phenolic acid. The substances improve intestinal function and normalize vascular tone. Eggplant juice accelerates the removal of harmful lipids and regulates the iron content in the blood.

To quickly reduce cholesterol every day, it is enough to eat 400 g of vegetables or fruits.

In case of lipid metabolism failures, products containing a lot of animal fats and preservatives are excluded from the menu:

fatty meat: pork, beef, duck, goose;
semi-finished meat products: sausages, sausages, sausages, pates;
canned fruits, vegetables;
offal;
seafood;
baked goods, sweets.

Despite the restrictions, you should not deprive the menu of products containing animal proteins. Limited, 2-3 times a week, they should be included in the diet:

low-fat or low-fat dairy and fermented milk products: hard cheese, sour cream, milk, bio-yogurt, kefir;
chicken yolk (the white can be consumed without restrictions);
pasta;
dietary meat: chicken, turkey, veal.

If possible, you should limit your intake of salt and sugar. In addition to tea, compotes, fruit drinks, juices, it is advisable to drink 1-1.5 liters of water every day. With high cholesterol, the daily calorie content of food is 1800 kcal, for obese people - 1500 kcal, for those who are actively involved in sports - 2100 kcal.

Eat more avocados, nuts and seeds, and olive oil

These foods are rich in phytosterols (also known as plant sterols), which are effective in helping regulate cholesterol levels. Phytosterols can also be taken in supplement form.

Avocado fruits are richest in a fraction of phytosterols called beta-sitosterol. Eating at least half an avocado a day for three weeks can reduce total cholesterol by 8% (compared to the 5% achieved by a low-fat diet), reduce triglyceride levels and increase HDL cholesterol by 15 %. In one study, avocados reduced LDL levels by 22%. Avocado contains about 76 mg of beta-sitosterol per 100 g (7 tablespoons of avocado).

Sesame seeds, wheat germ and brown rice bran have the highest total phytosterol content (400 mg), followed by pistachios and sunflower seeds (300 mg), pumpkin seeds (265 mg) and pine nuts, flaxseeds and almonds (200 mg) per 100 g weight. Eating 2 ounces (56 grams) of almonds per day has been shown to lower LDL by 7% and raise HDL by 6%.

A tablespoon of olive oil contains about 22 mg of phytosterols (150 mg per 100 g). Replacing saturated fats with monounsaturated fats, such as those found in olive oil, can lower LDL by as much as 18%. Olive oil (especially unfiltered) relaxes the endothelium on the walls of blood vessels and reduces inflammation. In one study, eating olive oil raised HDL cholesterol by 7%, even though the volunteers' diet contained foods with a high glycemic index. Rice bran oil and grape seed oil also showed good results in improving the LDL/HDL ratio.

Cholesterol Lowering Supplements

There are supplements that help reduce and maintain normal cholesterol levels:

Coenzyme Q10 is a powerful antioxidant that helps reduce the risk of developing cardiovascular diseases.
Fermented red rice is a natural statin and is an inhibitor of the HMG-CoA reductase enzyme.
Vitamin PP (aka B3, also known as nicotinamide) helps increase HDL cholesterol (“good” cholesterol), reduce LDL cholesterol (“bad” cholesterol) and triglycerides.
Bifidobacterium BIFIDOBACTERIUM LONGUM BB536® limits the absorption of cholesterol derivatives secreted through bile.

Taking so many medications at the same time is not very convenient. However, there is a complex supplement that contains all of the components listed above: Lactoflorene Cholesterol. You only need to take it once a day, and the course of treatment is 6-8 weeks. The product is produced in Italy to high quality standards.

Eat more soluble plant fiber and take prebiotics and probiotics

Oats and oat bran, brown rice bran, peas, legumes (especially soybeans), lentils, flaxseeds, okra and eggplant are good sources of soluble fiber. Oat bran (100 g per day) reduced LDL cholesterol by 14% in men with high cholesterol.

Types of plant fibers that are not digested but promote fermentation and provide food for some beneficial bacteria (called probiotics) in the colon are called prebiotics (for example, inulin, fructooligosaccharides, or soy oligosaccharides). In addition, inulin with a moderate carbohydrate content reduces fat deposition in the liver and the content of triacylglycerides in the blood plasma. Probiotics can lower LDL (5 - 8% Lactobacillus acidophylus and Bifidobacterium Longum strains) and increase HDL by as much as 25% in the presence of prebiotics such as oligofructose or inulin.

Juice therapy to lower cholesterol

How and how to lower cholesterol quickly at home? The juice diet helps reduce LDL concentrations by 5-10% in a week. Juices are prepared immediately before consumption:

Monday – a glass of carrot and celery juice;
Tuesday – a glass of carrot and beet juice;
Wednesday – a glass of carrot, apple, 10 ml of lemon juice;
Thursday – a glass of grapefruit, 50 ml of radish juice;
Friday – a glass of orange juice during breakfast and dinner;
Saturday – a glass of apple, tomato, 10 ml lemon juice;
Sunday – a glass of pear or grapefruit juice during breakfast or afternoon snack.

Drinks are consumed 20-30 minutes before meals. No sugar or salt is added. If the juice seems too sweet or sour, you can dilute it with water and sweeten it with honey.

You can quickly lower cholesterol

There are many ways to reduce cholesterol in the body. You can get rid of cholesterol using folk remedies, but in order to effectively and quickly reduce high bad LDL, you need to turn to modern pharmacology and prescribe treatment, take appropriate medications. Domestic medicine offers a large selection of medications that help remove excess lipoproteins and reduce total cholesterol levels. Special drugs that have a lipid-lowering effect help to effectively and quickly get rid of excess cholesterol. In order to remove high levels of low-density lipoproteins, you can prescribe treatment and take the following medications:

Nicotinic acid

High LDL can be treated with nicotinic acid, but it is important that the dose of the drug exceeds the therapeutic dose. Nicotinic acid has a good lipid-lowering effect, helping to get rid of cholesterol

Normally, you need to consume at least 1.5 grams of nicotinic acid per day. It lowers the content of lipoproteins and normalizes lipid metabolism.

Fibrates. Drugs in this group are less effective in comparison with nicotinic acid, but also help reduce the content and normalize the level of lipoproteins. Fibrates include the following drugs: Bezafibrate, Gemfibrozil, Clofibrate, Atromid, Gevilon. They lower LDL levels and increase HDL levels. It is not recommended to take these drugs for cholecystitis and urolithiasis.

Sequestrants based on bile acids. Drugs in this category reduce lipids and reduce the production of excess LDL. They help normalize total cholesterol levels, prevent the absorption of bile acids in the body and help reduce bad lipoprotein. Sequestrants neutralize the work of other drugs, so it is not recommended to use them in combination with other drugs.

Statins. These are the most effective drugs that have a lipid-lowering effect. They not only help reduce total cholesterol, but also prevent the liver from producing the substance. They have almost no contraindications and are well tolerated. You need to drink them at night, since at this time the production of LDL increases.

Nicotinic acid lowers the content of lipoproteins and normalizes lipid metabolism

Modern medicine helps remove excess LDL, but it is recommended to resort to medications only in case of elevated lipoprotein levels, so as not to cause harm.

Herbal medicine, folk recipes

The duration of treatment with folk remedies is 1-1.5 months. Then they take the same break. If necessary, the course is repeated. Medicinal plants are used as prophylaxis or as an addition to drug treatment.

Flax seeds.

The following recipes will help cleanse the artery walls and lower blood cholesterol levels:

Mix 1 cup each of flax seeds and dill seeds. Add 1 tsp. crushed valerian root. Pour 1 liter of hot water and leave for 24 hours. Take 1 tbsp half an hour before meals. l. three times a day, you can add honey to the cooled broth.
The head of garlic is peeled, passed through a press, and mixed with 500 ml of olive oil. Insist for 7 days. Garlic oil is used to season salads and side dishes.
100 g of chopped garlic is poured with 100 ml of alcohol. Insist for 7 days. 2 drops of tincture are diluted with 50 ml of milk. Take three times a day. With each dose, the number of drops is increased by 1, gradually bringing to 20. Then the number of drops is reduced, bringing to 2. At this point the course is stopped. Repeated treatment is done no earlier than 2-3 years.
1 tbsp. l. fruits of hawthorn, periwinkle, horsetail, mistletoe are mixed with 2 tbsp. l. yarrow. Pour 200 ml of boiling water. Drink in a day.
20 g of yarrow, St. John's wort, 4 g of arnica are poured into 250 ml of boiling water. Cool to room temperature and drink within a day.
Grind one head of garlic in a blender along with lemon. Add 500 ml of warm water and leave for 3 days. Take 50 ml three times a day.
Dried linden flowers are ground with a coffee grinder. Powder is taken 1 tsp. washed down with water.
7 drops of propolis alcohol tincture diluted with 2 tbsp. l. water, taken in the morning half an hour before meals. The course of treatment is 3 months. Do not dilute the water tincture of propolis, drink 2 tbsp. l. also in the morning before meals. Similarly, take tincture of calendula and golden mustache.
Alfalfa sprouts are ground in a blender. The resulting mass is taken three times a day, 2 tbsp. l. along with juice. You can germinate dry seeds yourself. They are poured into a plate, filled with warm water, and kept for 6-10 hours. Then the water is drained, the plate is covered with film, and placed on the windowsill for a day. Wash every day. Seeds germinate in 3-5 days. 20 g of dry alfalfa yields 120 g of sprouts. They can be stored in the refrigerator for up to 10 days.

A decoction of dandelion roots, fresh red rowan berries, and oats also helps reduce cholesterol at home.

Norms and reasons for increase

The level of lipoproteins in the blood is determined using a biochemical blood test, and its normal values depend on age. The average universal indicator for an adult is considered to be values not exceeding 5 mmol per liter. Results close to this mark or exceeding it are a reason to think about how to lower cholesterol levels. The lower the numbers, the less likely it is to develop atherosclerosis and related diseases.

Why might cholesterol levels increase? The main reason is considered to be an unbalanced diet, in which fatty foods and foods rich in easily digestible carbohydrates predominate. However, other factors also influence the concentration of LDL in the blood:

stress;
bad habits;
heredity;
endocrine disorders (diabetes, dysfunction of the endocrine glands);
liver diseases accompanied by stagnation of bile.

The tendency to overeat and limiting physical activity (and, accordingly, the accumulation of excess weight) also contribute to an increase in the concentration of cholesterol in the blood.

Main article: Cholesterol levels in women and men with causes of deviations and treatment methods

Rejection of bad habits

Smoking is a harmful habit that disrupts the ratio of bad and good cholesterol. With each cigarette smoked, the concentration of low-density lipoproteins increases.

Nicotine and free radicals contained in tobacco smoke damage vascular walls. Over time, they become more difficult to regenerate. Low-density lipoproteins accumulate on damaged walls, causing them to narrow.

Alcohol is no less harmful. Its uncontrolled, frequent consumption worsens blood vessels and causes increased production of cholesterol by the liver. Ethyl alcohol increases blood pressure, destroys liver and brain cells, and impairs heart function.

If you abuse alcohol or smoke, neither drug therapy nor traditional recipes will give the desired results.

How to Treat High Cholesterol with Physical Activity

It is better to treat high cholesterol not only with folk remedies.
With proper nutrition and moderate physical activity, cholesterol will not linger in the blood and settle on the walls of blood vessels. That is why physical activity is indispensable for cleaning blood vessels. This is due to the fact that each muscle contraction requires energy and carbohydrates. Long runs are the best way to remove cholesterol. Studies confirm that the body of people who run gets rid of cholesterol 70% faster. If running in the morning is not possible, then you should just walk in the evening after work, giving preference to walking rather than traveling by public transport. For older people, daily walking for 30 to 45 minutes can reduce the risk of heart attack or stroke by 50%.

Whatever folk remedies for cholesterol you choose, it is worth considering their compatibility; you should not resort to using all of them at once. Better yet, first discuss your plans with a nutritionist or attending physician. Remember that treating high cholesterol with folk remedies should be carried out in courses - do not neglect this rule. Don't neglect traditional medicine either. In some cases, it is necessary to use medications for treatment.

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Undoubtedly, any person who cares about their health should know how to reduce cholesterol in the blood using folk remedies, what foods to eat - not only general health, but also well-being depends on this knowledge, which can so radically change our lives.

Exercise stress

Exercising is mandatory to quickly reduce cholesterol and prevent atherosclerosis. Moderate exercise improves blood circulation and maintains vascular and muscle tone. During physical activity, the blood is saturated with oxygen, which is necessary for tissues and organs, especially the heart.

Of course, professional sports are not for everyone. But you can normalize your metabolism with moderate exercise: morning exercises, cycling, walking, swimming.

Try something new

Try niacin (niacin), dark chocolate (at least 70% cocoa), curcumin (turmeric extract), kale juice or hibiscus tea to boost your HDL levels. Use vitamin K2 to move calcium from arterial plaque into bones. Reduce LDL and your risk of cancer with oriental mushrooms (boiled for at least 5 minutes).

Improving the functioning of the nervous system

The normal functioning of the nervous system plays an important role in the regulation of processes occurring in the body. Constant stress, mental overstrain, insomnia can cause lipid metabolism failure, as a consequence of atherosclerosis.

If your psycho-emotional state is disturbed, you can take sedatives with herbal ingredients. Spend more time outdoors.

A simple breathing exercise will help you relax: inhale air for 4 seconds; hold your breath for 2 seconds; Exhale for 4 seconds; then hold your breath again for 2 seconds. The exercise is done for 3 minutes. It helps you relax and calm down.

If high cholesterol is accompanied by pain in the chest, increased blood pressure, or severe fatigue, this should be a reason to consult a doctor.

Medicines

Initially, patients who are found to have increased cholesterol in their blood are not prescribed drug therapy. They are given recommendations on nutrition and lifestyle. If a person does not comply with them or cholesterol levels have not returned to normal, drug treatment is prescribed. Therefore, the use of any drugs is possible only as prescribed by a doctor; it is dangerous to select them yourself.

The basis of treatment is statins - drugs that reduce the level of “bad” cholesterol and stimulate the production of “good” cholesterol. They act on the liver, stimulating the production of useful substances. However, each drug belonging to the statin group has many contraindications, and side effects are not uncommon. Therefore, only a doctor can select a remedy. Popular statins are:

Atorvastatin;
Novostat;
Torvacard;
Rosuvastatin;
Crestor.

Statins are usually prescribed in cases where the normal level of cholesterol in the blood is much exceeded. If drug therapy is required, but there is no need for statins yet, it is better to choose drugs from other groups:

nicotinic acid preparations;
fibrates – based on fibric acid;
bile acid sequestrants.

Drugs from these groups can be used both instead of statins and with them for combination drug therapy.

Some want to urgently lower cholesterol and strive to find an effective drug for this. However, restoring fat metabolism is a long process, especially if the disorders have been developing for years, so there simply cannot be an immediate effect.

Therapy of chronic diseases

When thinking about how to reduce cholesterol at home, you need to consider that it can be a consequence of chronic diseases:

hypertension;
diabetes;
autoimmune diseases;
dysfunction of the kidneys, liver, pancreas;
hormonal imbalances.

All these diseases disrupt metabolism, deteriorate blood vessels, increasing their permeability and reducing elasticity. This leads to the accumulation of low-density lipoproteins on the vascular walls, and atherosclerosis appears.

Treatment of the underlying pathology is the primary goal in cholesterol-lowering therapy. After stabilization of the condition, lipid metabolism is normalized.

How to lower cholesterol without drugs?

There are many ways to help get rid of or reduce cholesterol at home.

You can follow a light low-fat diet. It should not contain animal fats. Light sports and gymnastics help a lot. Swimming is good for removing cholesterol from the body. You can use folk remedies and drink herbal tinctures. You should definitely exclude alcohol and cigarettes from your daily life. They worsen the metabolism in the body. You need to regularly monitor your body weight.

If you increase physical activity, this will help normalize your heart rate. With a stable pulse, the circulatory system begins to function correctly. Reducing body weight and cholesterol reduces the risk of plaque formation. For older people, moderate exercise is recommended. You can add morning and evening walks of up to 5 km to your daily lifestyle. Walking can be done by bicycle. Light physical activity reduces the risk of heart attack and stroke by 50%.

Let's take a closer look at the various ways to lower cholesterol without drugs.

When all else fails: medications

At home, it is possible to take lipid-lowering drugs that reduce the concentration of dangerous particles.

These medications include:

Statins: Rosuvastatin, Simvastatin, Lovastatin. The main drugs that reduce bad cholesterol. Most often they are prescribed for severe hypercholesterolemia. The level of a dangerous substance is reduced by inhibiting the production of cholesterol by the liver.
Fibrates are derivatives of fibric acid. Quickly restore fat metabolism, reducing the level of bad cholesterol. They act more mildly than statins.
Bile acid sequestrants: Cholestyramine, Colestipol. Accelerate the removal of low-density lipoproteins from the body.
Nicotinic acid: Niacin. It is used in large quantities to lower cholesterol. Ineffective at abnormally high levels of this substance.
Herbal preparations, dietary supplements: Polysponin, Litenol, Biafishenol. Contains extracts of medicinal plants, vitamins or fish oil. Quickly increase the amount of healthy cholesterol and reduce the concentration of low-density particles.

All medications, including those with herbal ingredients, can only be taken as prescribed by a doctor.

Drinks, alcohol and blood cholesterol - addiction

Much has been written about the dangers of alcohol as such, and it does not contribute to vascular health. Alcohol, first of all, is a high-calorie product, and reducing the caloric content of the diet is the basis for the treatment of atherosclerosis. Ethanol also has a negative effect on the tone of blood vessels, promoting the formation of cholesterol plaques on their walls. Sweet types of alcohol (cordials, liqueurs, etc.) due to their sugar content negatively affect metabolism, as do soft drinks.

The negative effect of alcohol on blood cholesterol serves as a basis for prohibiting the consumption of strong drinks. At levels above 5 mmol/l, such alcohol is completely contraindicated, at values close to this threshold - very rarely and in moderate quantities. That is, drinking alcohol with high cholesterol is extremely undesirable, especially if concomitant diseases are diagnosed (diabetes, arterial hypertension). The ban does not apply to all varieties.

For example, beer lovers do not have to give up their habit: the beneficial substances from this drink increase HDL levels, provided that the product is natural and fresh, and they drink no more than 0.5 liters per day. However, “store-bought” inexpensive beer and cholesterol in the blood are incompatible when the level of the latter is elevated, since such a drink contains preservatives, sugar and other harmful additives.

Coffee lovers will also have to limit themselves. Despite the proven anti-carcinogenic properties of this drink, it contains cafestol, which increases the level of low-density lipoproteins. Therefore, coffee and blood cholesterol are directly related: drinking 4-5 cups daily increases the risk of developing atherosclerosis by approximately 10%.

Adding cream or milk will only make the situation worse due to the milk fat content. It turns out that you will have to limit yourself in everything and completely give up delicious food? No, because even some fatty foods can lower cholesterol and have a positive effect on vascular health.

Read further: Is it possible to drink alcohol before a blood test, and how many days before the test is this acceptable?