If the doctor finds increased cholesterol levels, this first causes concern. Statins – so tablets – do not always have to be. The right nutrition can do a lot.
Cholesterol – with this term, most combine something negative. The fabric is important for various functions in the body: it plays a role, for example, for the stability of the cells, for hormone production and brain function.
Cholesterol is not the same as cholesterol: a distinction is made between the “good” HDL cholesterol and the “bad” LDL cholesterol. Prepare increased cholesterol levels, then it is about the LDL cholesterol.
“Good” and “evil” cholesterol – what is the difference?
“A high cholesterol value is always something you should discuss with a doctor,” says Prof. Ulrich Laufs. He is director of the Clinic and Polyclinic for Cardiology in the University Hospital Leipzig. Because of too much LDL cholesterol in the blood, the vessels threaten to calcify. Possible consequences can be a heart attack or stroke.
Cholesterol is about the overall picture
But where do you best start to lower the values? Cardiologist running points out: people are always treated – and not the value of cholesterol. It is therefore crucial whether other risk factors for health exist. This can be overweight, high blood pressure, kidney problems or diabetes.
Incidentally, overweight and hypercholesterolemia, i.e. the medical term for increased cholesterol levels – you shouldn’t confuse this. “These are two different problems, even if there is a large intersection. There are slim people with very high cholesterol levels and there are obese people with low cholesterol,” says Laufs. An increased cholesterol value is often genetic.
When do tablets make sense?
Only from this consideration can you decide whether medical cholesterol, so -called statins, should be used. The tablets can have side effects. One that many people are concerned about: muscle pain. However, such complaints show that they do not necessarily have to be the cause.
“Muscular symptoms are very common, especially in medium or older age. Out of ten people suffering from these symptoms, nine would have them without the medication,” is Running’s assessment.
Without lifestyle changes, it doesn’t work
But tablets are by no means the only way to tackle increased cholesterol levels. The nutritionist Anne Fleck has had the experience: A suitable change in lifestyle can be an alternative to statin therapy or at least enable a reduction in the dose.
Your advice: before and in parallel to every therapy with medication, a separate change in lifestyle, especially nutrition, should be made.
High cholesterol values: Can I still eat eggs?
Keyword: nutrition. Cholesterol is particularly in animal products such as meat, eggs or butter. However, nutrition expert and author Prof. Michaela Döll (“Cholesterol under control”) says: If you now try to forego all foods that contain cholesterol, it is not expedient.
“When I take less cholesterol to myself, for example by kasteie and constantly foregoing the beloved chicken egg, the body simply produces more cholesterol on its own,” says Döll.
A key: fiber
With other changes in nutrition, more can be achieved. According to the nutritionist Anne Fleck, it is necessary to increase the fiber content in diet. Reason: A large part of the cholesterol is bound in the intestine, whereby these indigestible food components help. For example, psyllium husks and acacia fibers can be supplemented in meals.
With its fiber, the beta-glucanes, oat bran can also lower cholesterol levels. According to calculations by the consumer center, there is a positive effect on cholesterol levels with a portion of around 40 grams of oatmeal flakes per day.
Fleck also advises to increase the supply of omega-3 fatty acids. Suppliers for this are, for example, fish or algae oils that contain the omega-3 fatty acids EPA and DHA. “It is also important to keep the content of trans fatty acids from the food as low as possible,” says the nutritionist. That means: prefer to use olive oil or rapeseed oil instead of sunflowers or maize oil.
In general, it makes sense to orientate yourself on the Mediterranean food – and to install a lot of vegetables, nuts and herbs. According to Lauf, it is crucial that the amount of calories supplied corresponds to the amount of calories used. And: “Not smoking and physical activity.”
Cholesterol & nutrition: The most important tips
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Lots of vegetable food: vegetables, fruit, legumes and whole grains are not only low in fat, but also supply the body with important fiber. Some of them have a positive effect on cholesterol levels, according to the consumer initiative.
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Good fat in focus: unsaturated fatty acids are the better choice than saturated for cholesterol levels. Rapese or olive oil are suitable for roasting, for salads walnut or linseed oil. Nuts and seeds also score with unsaturated fatty acids.
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Calculate fat traps: fried, pastries and nibbles provide saturated fatty acids, which affect the cholesterol levels unfavorably. These products are better viewed than extras that you only treat yourself to in small quantities – a portion of a day – advises consumer initiative.
It’s never too late to change something
Incidentally, it is never too late for changes like this: Even at over 70 years, a plant -hedged change in diet and more movement – even if sitting – can still achieve a lot, says Döll. It is certain that many people would be much better if one would rather rely on more movement and reducing overweight instead of taking tablets.
And if the values just don’t want to sink, you tried everything? Then it is time to check the strategy against the increased cholesterol levels again and to re -increase it – and possibly rely on the support of medication.
Book tips:
- Michaela Döll: “Cholesterol under control”. Südwest Verlag. 176 pages, 16 euros. ISBN: 978-3-517098432. Available from Buch7, Thalia or Amazon.
- Anne Fleck: “Get to the fat: heal with the health maker fat”. Whimsical. 432 pages, 24.99 euros. ISBN: 978-3-805200417. Available from Buch7, Thalia or Amazon
Read more on utopia.de:
- Butter or margarine: what is healthier?
- Rapeseed oil or olive oil: which is healthier?
- Saturated or unsaturated fatty acids: what is healthier?
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