How to lower cholesterol without tablets? Answers from specialists

Cholesterol is a special substance that is a kind of building material in our body. About 80% is produced by the body, but the remaining 20% ​​comes with food. Scientists conditionally subdivide cholesterol into "good" and "bad."It is the latter that is deposited consistently on the walls of the arteries in the form of plaques consisting of a fat waxy substance. Subsequently, he provokes the occurrence of cardiovascular diseases, as well as various kinds of complications( arrhythmia, thrombosis, etc.).Today, unfortunately, many residents of the planet face this problem. In this article, we will talk about how to lower cholesterol without tablets.

Weight loss

How to lower cholesterol without tablets? Perhaps the most effective method is weight reduction. The thing is that in people with a slightly overweight body excess fat tissue and liver produce directly proteins of the so-called acute phase. Their surplus, in turn, affects the development of various inflammatory processes in the body. That is why a decrease in body weight of literally a few kilograms leads to an immediate increase in the concentration of "good" cholesterol, which removes excess plaques from the walls of the arteries.

Cholesterol lowering diet

According to specialists, cholesterol, which enters the body together with some products, has a negligible effect. However, there are certain norms of consumption. So, for healthy people a day it is enough to eat about 300 mg of cholesterol-containing food, 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 promote the withdrawal of "bad", you must often eat foods that include monounsaturated fats, fiber, omega-polyunsaturated fatty acids, as well as pectin. This is fish oil, and nuts, and all legumes, and even all the usual green tea. There are also special fruits that lower cholesterol. As a rule, they differ in purple or reddish tint( for example, grapes, pomegranate).

Physical Exercises

How to lower cholesterol( without tablets) yet? However strange it may sound, sport is such a method. According to available data, aerobic loads for two months increase the concentration of "good" building material by approximately 5%.Specialists recommend choosing such exercises, which directly increase the pulse( running, walking, swimming).It is enough to practice for 30 minutes a few days a week, and you will not be bothered by the question of how to lower cholesterol without tablets.

Refusal of smoking

According to available data, those people who are prone to this bad habit, 300 times more likely to suffer from cardiovascular diseases. If the patient refuses first, the risk of lung cancer is significantly reduced, and the concentration of "good" building material is increased by about 10%.