A high cholesterol level leads to vascular deposits in the long term, which in turn increases the risk of cardiovascular disease. In order to prevent health complications, those affected should act in good time and lower their blood lipid levels. But how does it actually work? We explain which 6 tips and home remedies help with high cholesterol.
The so-called “bad” LDL cholesterol (low-density lipoprotein) is partly produced by our body itself, but we also absorb it through food. Basically, it plays an important role in our body because it transports cholesterol from the liver to the other organs. When the body cells cannot absorb any more cholesterol, the LDL cholesterol level in the blood increases. This so-called hypercholesterolemia promotes vascular calcification (arteriosclerosis), since the LDL cholesterol can be deposited on the vascular walls, which in turn increases the risk of high blood pressure, heart attack and stroke. Various factors can cause an increased LDL cholesterol value – in addition to hereditary predisposition, these include an unhealthy, high-fat diet, lack of exercise, stress, diabetes, excessive alcohol consumption or smoking. If those affected change their lifestyle, this can often work wonders for high cholesterol. We explain which tips and home remedies you can use to naturally lower your blood lipid levels.
Table of Contents
High Cholesterol: The 5 Best Tips and Home Remedies
1. Change your diet
When it comes to regulating your blood lipid levels, you should first take a closer look at your diet, as this is often the trigger for high cholesterol. The fats that you consume are particularly important here – because fat is not just fat. In general, three types of fat can be distinguished: saturated, monounsaturated and polyunsaturated fatty acids. The saturated fatty acids, which are contained, for example, in processed meat and sausage products, high-fat dairy products or fried foods, increase cholesterol levels, which is why they should only be consumed in small amounts – if at all. On the other hand, polyunsaturated fatty acids such as linoleic acid can lower the level of LDL cholesterol in the blood. For this reason, foods that are rich in healthy fats are regularly on the menu. These include high-fat fish such as salmon, vegetable oils, nuts or avocados. Apart from that, the consumption of fruit and vegetables has a positive effect on our health due to the nutrients, antioxidants and fiber they contain and can have a cholesterol-lowering effect.
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2. Get some exercise every day
Daily exercise is essential for a healthy body – it is not for nothing that the World Health Organization (WHO) recommends that people between the ages of 18 and 65 exercise at least 150 to 300 minutes a week at moderate or vigorous intensity. Because exercise and sport not only train our lungs and heart, they also reduce the risk of various diseases such as type 2 diabetes, fatty liver or cardiovascular disease. Apart from that, a lack of exercise can increase cholesterol levels and promote vascular deposits. Endurance sports such as jogging or swimming are particularly suitable for preventing elevated cholesterol levels. Apart from that, you should try to integrate as much exercise as possible into your everyday life – take the stairs instead of the elevator, the bike instead of the car and cover short distances on foot.
3. Reduce stress
Stress is an often underestimated risk factor for countless diseases. Because worries, fears and tension not only have a negative effect on our mood and can promote mental illnesses such as depression, they even increase the risk of cardiovascular diseases. What many people don’t know is that stress can increase the production of LDL cholesterol. Because the messenger substances that our body releases when we are stressed, stimulate the body to call up more fatty acids and glucose, which in turn causes the liver to produce more LDL cholesterol. Of course, you can’t completely avoid professional or private stress – but make sure to keep your stress level as low as possible and actively incorporate rest periods into your everyday life. Yoga, meditation or walks in nature are particularly suitable for this.
4. Give up cigarettes
Most people are aware that smoking is unhealthy. Cigarette consumption not only damages the lungs and can promote the development of cancers such as lung cancer, it also damages our blood vessels and promotes the development of vascular calcification. Because nicotine constricts the vessels, a combination of smoking and elevated cholesterol levels is doubly dangerous – cardiovascular diseases such as high blood pressure , heart attacks or strokes can develop as a result of arteriosclerosis.
5. Take off
Weight reduction for people who are overweight is also a top priority. Because your LDL cholesterol level is usually too high and the protective HDL cholesterol level is too low. Aside from that, they also need to lose weight to lower their cholesterol levels. If you lose weight with a combination of exercise and a healthy diet, you can lower high cholesterol levels.
6. Reduce your alcohol consumption
Since alcohol has a negative effect on lipid metabolism and promotes high cholesterol levels, you should limit your alcohol consumption if the levels are too high. Due to the health risks of alcohol, according to the German Heart Foundation, women should not drink more than 10 to 20 grams of alcohol a day, for example 125 milliliters of wine. For men, the recommended maximum is 20 to 30 grams, which is approximately 250 milliliters of wine.
