Kategoria: Healthy lifestyle

Article updated November 2022

If you’ve received unfavorable results from a test that determines your blood cholesterol levels, you unfortunately have to give up certain foods.
But food can also be your ally in the fight for proper cholesterol levels.

High cholesterol is an indication to change eating habits and pay more attention to physical activity.
Fortunately, there is much that can be done to lower cholesterol and reduce the risk of developing cardiovascular disease.
What should a diet with high cholesterol look like?

Good and bad cholesterol.
What do you know about this topic?

Dietary cholesterol has an important function in the body, taking part in the production of sex hormones, as well as the production of vitamin D and bile acids.
There are different fractions of cholesterol in the body, which differ in the functions they perform. There is a distinction between total cholesterol, which includes HDL cholesterol, LDL cholesterol and triglycerides.

Good HDL cholesterol transports cholesterol molecules from the tissues to the liver, where it metabolizes them.
Bad LDL cholesterol, on the other hand, is responsible for moving fats the other way, from the liver to the tissues.
LDL levels are an important indicator because elevated levels can contribute to an increased risk of cardiovascular disease.
There is another fraction of cholesterol – triglycerides.
These provide energy and store energy.

The consequences of elevated cholesterol are not only lipid disorders, but also atherosclerosis.
This is a disease that leads to narrowing of the lumen in the vessels, which impedes the proper flow of blood.

What are the cholesterol standards?

The normal concentration of cholesterol in the blood should not exceed 190 mg/dl.
If there are higher values, it means elevated cholesterol levels in the body.
Standards for the different fractions are different and include:

• HDL levels – a minimum of 40 mg/dl in men and 50 mg/dl in women,
• LDL cholesterol levels below 115 mg/dl,
• Triglyceride levels – between 150 and 200 mg/dl.

What foods are sources of cholesterol?

Cholesterol levels are affected by frequent consumption of certain products.
With high cholesterol and too high LDL fraction, products containing palm oil, trans fats should be excluded from the diet.
This means that burgers, pizzas, casseroles, hot dogs, all instant meals and highly processed products should not be in the diet.

Fatty meats, cold cuts, offal and pate should also be excluded from the list, as their frequent consumption can lead to higher cholesterol levels and increase the risk of cardiovascular disease, cardiovascular disease and even heart attack.

How to lower cholesterol?

To lower cholesterol, you need to pay attention to your diet and physical activity.
What lowers cholesterol are omega-3 fatty acids, so it is worth including them permanently in your diet.
They can be found mainly in oily sea fish.
These acids exhibit lipid-regulating properties and help maintain normal cholesterol levels in the body.

It is also important to include unsaturated fatty acids in the diet, which can be found in fats of vegetable origin: olive oil, sunflower oil, grape seed oil.
Particularly noteworthy are monounsaturated fatty acids, the source of which can be nuts, pistachios or almonds.

What diet should I follow when I have high cholesterol?

A diet to reduce cholesterol should be rich in fats of plant origin, vegetables and fruits, as well as products with fiber.
Fatty meats, cold cuts and pates should be excluded from it, as well as products that contain high amounts of trans fats and fats of animal origin.
Margarine or butter should be replaced with vegetable products, which do not negatively affect triglyceride levels and can reduce cholesterol.
We often do not pay attention to how much fat is in our diet.
Saturated fats, present, for example, in meats or animal products, are consumed at breakfast, lunch and dinner.
Such behavior carries the risk of developing lipid disorders and raising cholesterol levels.

What to avoid in a diet to lower cholesterol?

If you have excessively high levels of „bad” LDL cholesterol – low-density lipoprotein that is deposited in the walls of arteries and can block blood flow to the heart and brain – reduce your intake of saturated fats found mainly in red meat and dairy products.
They should make up no more than 10 percent of your daily caloric intake.
Also eliminate trans fats, also known as partially hydrogenated vegetable oils, from your diet.
These mainly synthetic fats are so harmful that the World Health Organization has announced its intention to completely eliminate them from food by 2023 [1].
They are also responsible for high cholesterol.
What should you eat to avoid them?

Fatty dairy products and cholesterol

A cholesterol-reducing diet should not include full-fat dairy products.
Fatty milk, butter, cheese or cottage cheese can promote the raising of total cholesterol.
Pay attention to them and choose lean products that do not negatively affect cholesterol levels.

What else is worth including in the menu for lowering cholesterol?

Beware of processed foods such as cookies, cookies and crackers, and replace unhealthy fats with olive oil.
This is one of the staple ingredients in the Mediterranean diet.
Olive oil is good for the heart and contains hydroxytyrosol, an antioxidant that is worth providing when LDL cholesterol levels are high.
Nuts and almonds also contain healthy unsaturated fats.
However, choose only unsalted ones and eat no more than a handful a day.

Increase the amount of fiber in your diet.
Fiber, especially soluble fiber, binds cholesterol in the digestive tract and promotes its excretion from the body.
Choose healthy sources of fiber, such as whole grains, oats and barley, as well as legumes, fruits and vegetables.

Nuts, cereals and fruits also contain plant sterols and stanols.
These compounds are also worth including in the diet when there are high levels of LDL cholesterol in the blood, as they help maintain normal levels.
It is also worth ensuring that food contains flavonoids.
These are natural plant compounds with antioxidant properties.
They are very commonly found in fruits and vegetables, especially legumes, dried oregano, seeds, red wine or cocoa.

What foods are worth including in the diet when blood triglycerides are high?

Triglycerides are also an important risk factor for heart disease and stroke.
If their blood levels are too high, increase the proportion of omega-3 fats in your diet.
You’ll find them in fish such as salmon, sardines and trout, eggs, hay and flaxseed oil, and walnuts.

Also choose foods with a low glycemic index (GI).
Foods with a high GI, such as white bread and pasta, candy and some fruits, cause a sudden rise in blood sugar and can increase triglycerides.
Choose whole-grain bread and pasta instead.
Also, eat no more than 2-3 servings of fruit, not exceeding a total of half a kilogram per day.
Reach for watermelon, grapefruit, melon, strawberries and cranberries rather than pineapple, mango, bananas or grapes.

Remember that it is unrealistic to change eating habits in a few days.
Besides, too much modification in a short period of time can have a demotivating effect.
Therefore, introduce the new diet plan step by step until you completely change your approach to eating. A balanced diet should be seen as a strategy for health.
It not only has a positive effect on blood cholesterol levels, but also provides vitamins and minerals that enable the entire body to function properly.

Legumes – how do they work on cholesterol levels?

To lower LDL cholesterol, it is worth including legumes in your diet.
They contain dietary fiber, which helps remove cholesterol from the intestines and cleanse them of food deposits. In addition, they contain plant sterols and stanols, which also help lower bad cholesterol.
It is therefore worth including such vegetables as lentils, beans, soybeans, peas and chickpeas in the diet.

Fiber vs cholesterol

Dietary fiber helps reduce cholesterol levels in the body, maintains normal intestinal peristalsis and promotes the cleansing of the intestines from food debris.
A good source of fiber is not only vegetables and fruits, but also whole grain products.
These include oatmeal, as well as bran or wholemeal bread.
It is also worth including in the diet coarse groats (such as buckwheat), which provide large amounts of vitamins and minerals and which can reduce mg cholesterol levels.

Vegetables and cholesterol

What to eat to lower cholesterol?
Vegetables, because they are not only a source of fiber, vitamins and minerals, but also contain pectin, which helps bind cholesterol in the intestines, so that it is not absorbed into the body.
Thus, legumes, zucchini, yams or carrots are recommended for cholesterol reduction.

Can alcohol lower cholesterol?

Alcohol not only does not help lower cholesterol, it can actually raise it.
Frequent consumption of colored drinks or even beer leads to lipid disorders and an increase in triglycerides.
This can be a straight path to elevated cholesterol, so it’s worth limiting alcohol.

How to lower cholesterol with home remedies?

Lowering cholesterol is achieved primarily through a healthy diet.
However, physical activity is also important to improve metabolism and speed up the excretion of unnecessary substances from the body.
Regular exercise (even in the form of walking or marching) regulates cholesterol levels in the body.
According to World Health Organization WHO recommendations, one should move at least 30 minutes a day to maintain good physical condition.

1. https://www.who.int/news-room/detail/14-05-2018-who-plan-to-eliminate-industrially-produced-trans-fatty-acids-from-global-food-supply

Article updated May 2022

Cholesterol is both produced in the liver and obtained from food.
Although alcohol does not contain it, what and how much we drink can affect the body’s lipid metabolism.

Total cholesterol in the blood consists of, among other things, high-density lipoproteins (HDL), called „good” cholesterol, and low-density lipoproteins (LDL), called „bad” cholesterol.
The latter, if present in excess, accumulate inside the arteries and form what is known as atherosclerotic plaque.
Over time, it can restrict or completely block blood flow to other parts of the body.
Another form of lipids in the blood is triglycerides.
As with LDL cholesterol, high levels of these can be harmful to health.

Alcohol and cholesterol

Do and how do percentage drinks affect the body’s lipid metabolism?
When we drink alcohol, does cholesterol go up or down?
The answer to this question is not clear only depends on the type of cholesterol.
Let’s also remember that when consuming alcohol, we often reach for unhealthy snacks.
Salty sticks or beer chips, cheese, tartlets or wine tortillas provide extra calories and unhealthy fats.
These can raise cholesterol levels in the body.

High triglycerides and beer, or does beer raise cholesterol?

Let’s start with beer.
Although it is low in alcohol and does not provide cholesterol on its own, it contains carbohydrates that can increase potentially harmful triglycerides in the blood[1].
For this reason, it should be consumed in moderation.
Beer is also high in calories, and consuming it in excess can contribute to the development of fat disorders.

Vodka and cholesterol

High-alcohol by itself does not raise cholesterol levels.
However, the situation changes when we prepare colorful drinks from it with added sugar and sweet syrups.
Additives, which are ingredients in drinks (such as sweet sodas), contain a lot of calories, and can also contribute to an increase in the level of bad LDL cholesterol in the blood.

Wine and cholesterol

Wine, which has the best reputation of all alcoholic beverages, should also be approached with caution.
It contains healthy plant sterols, but the alleged positive effects of this type of alcohol on the heart have not been confirmed.
Further research is needed to confirm this link.
Strong alcohol, such as vodka, rum and whiskey, also does not contain cholesterol.
However, some varieties of it, as well as drinks and ready drinks, have added sugar, which can affect lipid levels in the body.
Drinking excessive amounts of alcohol also risks vitamin and mineral deficiencies.

The amount of alcohol is also important

As important to health as the type of alcohol is the amount and frequency of consumption.
The US National Institute of Health cites drinking no more than two standard doses of alcohol per day for men and one for women as carrying a low risk.
This means less than a glass of beer, 100 grams of wine or 25 grams of vodka.

Cholesterol drugs and alcohol

If you suffer from high cholesterol and are taking statins on a regular basis, you should not drink alcohol at all.
It’s very important not to mix any drugs with alcohol, because they affect the liver, where cholesterol is synthesized.
Alcohol puts a great strain on this organ, so you should not reach for it while taking statins.

What else is worth watching out for?
People struggling with excessively high blood cholesterol levels should further limit their alcohol intake or even give it up altogether.
Since most cholesterol comes from eggs, offal and cured meats, as well as dairy fat, it’s a good idea to control how much of these products you eat on a daily basis.
Regular exercise also helps improve cholesterol levels.

Drinking alcohol increases blood lipid levels, and individual recommendations on how much is safe depend on a number of factors.
Therefore, it is best to consult your doctor to find out if and how much we can consume.

• 1 „There is some evidence that high intakes (> 20 E%) of sugars may increase serum triglyceride (TG) and cholesterol concentrations, and that > 20 to 25 E% might adversely affect glucose and insulin response,” Link

Current guidelines for sugar standards revolve around the concentration of a protein called hemoglobin HbA1C and blood glucose levels.
See what the experts recommend.

Glucose levels say a lot about our health.
It is worth monitoring it not only if we are in the risk group for diabetes, but in order to catch sugar or carbohydrate disorders in time.

When should glucose levels be tested?

Glucose levels are recommended to be tested at least once a year.
Routine morphology allows us to determine what our health status is and, if the situation requires it, implement appropriate treatment.
Glucose levels should be checked by all pregnant women, as well as those who suffer from insulin resistance or diabetes.

What does a sugar test look like?

To find out the level of glucose in the body, blood is taken from the elbow vein.
The tests are performed in the laboratory, preferably first thing in the morning (you should be either fasting or after a meal – sometimes sugar is taken twice to see what the level is on an empty stomach and after eating a meal).
The results are available for pickup the same afternoon or the next day.

Do I need a referral for a sugar test?

If we are referred for laboratory tests by our primary care physician, he or she will give us a referral.
In this situation, the tests are carried out at the expense of the National Health Fund, which means that you do not have to pay for them.

We can also test sugar levels on our own at a private clinic.
Then you don’t need a referral, but you have to pay for the test.

What is the normal sugar level?

The norm for fasting glucose is 70-99 mg/dl.
Values higher than 100 mg/dl indicate that the body’s glucose concentration is too high.

What should the sugar level be after a meal?

Sugar standards for healthy individuals 2 hours after a meal are as follows:

• Below 140 mg/dl – normal,
• 140-199 mg/dl – sugar exceeded – diabetes emergency,
• Above 200 mg/dl – diabetes.

New insights into hemoglobin HbA1C

Sugar levels can also be measured using the HbA1C test.
The hemoglobin HbA1C test measures the amount of end products of the process of combining glucose molecules with free proteins that have accumulated in the bloodstream over the past three months.

This measurement indicates a person’s average blood sugar level, also known as the estimated average glucose value.
Current recommendations suggest that HbA1C levels in healthy individuals should be between 4 and 5.6%, ensuring that blood glucose levels are within the normal range.

How much sugar in the diet is safe and how to take care of proper blood glucose levels?

Most of the carbohydrates contained in food are absorbed into the bloodstream in the form of glucose.

It is an important source of vital energy, but too much sugar in food can lead to weight gain and metabolic problems.

Unfortunately, there is no simple answer to the question of how much of it in the diet is safe.
According to the American Society of Cardiology, a harmless amount is about 9 teaspoons of sugar per day for men and 5 teaspoons for women.
These values already exceed one can of a popular soda or one chocolate bar with caramel.
Other, not-so-restrictive dietary guidelines say that less than 10% of daily caloric intake should come from sugars.

However, it should be remembered that all these recommendations apply to healthy people who do not suffer from obesity and maintain at least average physical activity.
To take care of proper blood glucose levels, one must always watch the amount of sweets consumed and avoid sweetened colored drinks.
Usually, a large amount of sugar is also contained in fruit nectars, which are better replaced by freshly squeezed juices.
To sweeten coffee or tea, it is best to use xylitol, extracted from the birch tree, which is a natural, low-calorie alternative to regular sugar.
It’s also a good idea to eliminate all sweetened drinks from your diet in favor of plain still water.

How to beat sugar?

To reduce sugar levels, it is a good idea to eliminate all sweet products from your diet.
This is not only sweets or cakes, but also sweet dairy products (such as homogenized cheese), puddings, coffee desserts, ketchups, ready-made sauces. Products rich in carbohydrates, such as bread, potatoes, rice, pasta, should also be eliminated from the diet.

It is worth enriching the diet with vegetables and fruits, which are a source of fiber.
They will help improve metabolic processes and regulate sugar metabolism.
It is also a good idea to choose products with a low glycemic index, the consumption of which does not cause insulin release and increase blood glucose levels.

Article updated April 2022

Cholesterol plays important roles in the body, but only when its concentration is normal.
What are the differences between HDL and LDL cholesterol fractions and what functions do they perform?

Cholesterol is a fatty substance that the body needs to build cell membranes.
In the blood, it is transported by two lipoprotein fractions, which differ in size and structure.
The task of low-density particles (LDL) is to deliver cholesterol to the cells, and high-density particles (HDL) catch the excess of this substance and carry it to the liver, which excretes it from the body.
For cardiovascular health, a balance between these two types of lipoproteins is very important.

Bad and good cholesterol

Low-density particles (LDL) are considered „bad” cholesterol because they contribute to the accumulation of fatty deposits in blood vessels.
This process narrows the lumen of the arteries and carries the risk of serious health problems.
Triglycerides – a type of fat found in the blood, whose function is to provide and store energy obtained from food – are also involved.

The second type of lipoprotein is high-density lipoprotein (HDL) particles, or cholesterol considered „good.”
Its action is to carry excess LDL lipoproteins to the liver, where they are broken down and excreted from the body.

Functions of HDL cholesterol

Good HDL cholesterol has an important function in the body – it transports cholesterol molecules from the tissues to the liver.
There they are broken down and metabolized, and then excreted from the body.
For this reason, HDL cholesterol is considered good cholesterol because it helps remove cholesterol particles from the body and prevents its accumulation in the walls of blood vessels.

Functions of LDL cholesterol

LDL cholesterol is considered the opposite of good HDL cholesterol.
It is characterized by the fact that it contains low-density particles and carries them from the liver to the tissues.
This makes it likely to contribute to the deposition of excess cholesterol in the walls of blood vessels, which in the future can become a cause of the development of cardiovascular diseases.

How do you check your cholesterol levels?

The amount of each type of cholesterol can be measured with a simple blood test ordered by an internal medicine doctor.
The correct ratio of HDL to LDL should be 1 to 3 or even 1 to 2.
This balance of particles reduces the risk of many cardiovascular problems.
If it is otherwise, we are dealing with hyperlipidemia manifested by elevated levels of LDL cholesterol or triglycerides in the blood.
Cholesterol is also considered unbalanced when HDL lipoprotein levels are too low.

Taking care of the balance

The good news is that proper blood cholesterol levels can be taken care of.
Sometimes all it takes is a few lifestyle changes, including switching to a healthier diet.
The most important is to reduce the amount of saturated and trans fats consumed.
The former should make up no more than a few percent of the calories delivered during the day, and the latter should preferably be eliminated from the diet altogether.
To achieve this effect, it’s a good idea to limit the consumption of red meat, full-fat dairy products and fried foods, especially deep-fried. It’s also a good idea to avoid fatty meats, sausages, pates and sausages.

It is worth realizing that harmful trans fats are found in chocolate-like products, ready-made cookies, bars and chocolates.
So if you are concerned about lowering cholesterol, you should eliminate sweets from your diet, as well as salty snacks (such as chips and finger foods).
What can raise cholesterol levels and the LDL fraction are also stimulants, such as alcohol and coffee.

It is also worthwhile to increase the amount of fiber and ensure optimal content of bioactive compounds in meals.
A healthy diet also emphasizes vegetables, fruits, whole grains, poultry, fish and nuts, while limiting the intake of sweets and sodas.

Remember that by taking care of the balance of LDL and HDL lipoproteins in your blood, you gain the chance to enjoy health and well-being for years to come.

Article updated February 2022

Good and bad cholesterol are two fractions of cholesterol, which together with triglycerides make up total cholesterol. What are the differences and what should be their normal levels?

Cholesterol is essential for the body to function properly: it participates in the production of hormones and vitamin D, and also supports digestion. The liver produces enough of it to handle these tasks, but the body also takes in cholesterol from food.

If there is an equilibrium in the levels of the various cholesterol fractions, lipid metabolism works flawlessly. The problem arises when the levels of bad cholesterol and triglycerides are exceeded. Total cholesterol then also rises and the risk of cardiovascular disease increases.

Czym jest dobry i zły cholesterol?

There are two main types of cholesterol: so-called good cholesterol, or high-density lipoprotein (HDL), and bad cholesterol, or low-density lipoprotein (LDL). How do they differ?

Good HD cholesterol	LDL bad cholesterol
Good cholesterol helps transport cholesterol and triglycerides from the arteries and tissues to the liver for excretion or reuse.	Bad cholesterol present in the blood in large amounts can cause health problems because it tends to accumulate in the arteries and block them.
Sources of good cholesterol and omega-3 fatty acids include fish, flaxseed oil and fiber-rich foods such as whole grains, oats and bran.	The sources of bad cholesterol are meals rich in saturated and trans fats and refined carbohydrates. Such foods include red meat, full-fat dairy products (cream, butter, cheese) and processed foods

What is good cholesterol?

Dobry cholesterol HDL (z ang. high density lipopretein) charakteryzuje się wysoką gęstością cząsteczek. Zostaje przetransportowany do wątroby, gdzie bierze udział w procesie produkcji kwasów żółciowych. Pełni ważną funkcję w organizmie, ponieważ wpływa na obniżenie poziomu złego cholesterolu LDL, który może przyczyniać się do rozwoju schorzeń sercowo-naczyniowych.

What is bad cholesterol?

Zły cholesterol LDL (z ang. low density lipopretein) charakteryzuje się niską gęstością cząsteczek. Transportuje cholesterol w odwrotnym kierunku, z wątroby do tkanek. Może doprowadzić do odkładania się złego cholesterolu w tkankach, powodując powstawanie tzw. blaszki miażdżycowej, która staje się przyczyną rozwoju chorób układu krążenia.

Cholesterol in numbers

Wysoki poziom złego cholesterolu nie powoduje zauważalnych objawów, dlatego możesz nawet nie wiedzieć, że dzieje się coś niedobrego. Jedynym sposobem, by to sprawdzić, jest badanie krwi, które mierzy stężenie cholesterolu w miligramach na decylitr (mg/dl). Lipidogram pokazuje:

• całkowity poziom cholesterolu we krwi – obejmuje HDL, LDL i trójglicerydy; powinien wynosić poniżej 200, alarmująca jest wartość przekraczająca 240;
• HDL – im wyższy jego poziom, tym lepiej; norma dla kobiet to co najmniej 55, a dla mężczyzn 45; niedobrze, jeśli jest go mniej niż 60;
• LDL – im niższy, tym lepiej; normalny poziom to mniej niż 150, graniczny 151-199, a wysoki 200 i więcej;
• triglicerydy – ich optymalny poziom wynosi mniej niż 100, graniczny 101-159, a wysoki powyżej 160.

Causes of high levels of bad cholesterol

Czynniki, które mogą powodować wysoki poziom cholesterolu, to otyłość (obwód pasa wynoszący ponad 100 cm u mężczyzn i ponad 90 cm u kobiet), zła dieta oraz brak regularnych ćwiczeń. Nie jest jasne, czy stres wpływa bezpośrednio na wzrost stężenia cholesterolu, jednak może on prowadzić do zachowań, które zwiększają poziom LDL – takich jak sięganie po niezdrową i tłustą żywność, brak aktywności fizycznej i palenie papierosów.

W niektórych przypadkach wysoki poziom LDL jest też dziedziczny – stan ten nazywa się hipercholesterolemią rodzinną. Powoduje go mutacja genetyczna, która oddziałuje na zdolność wątroby do pozbywania się dodatkowego cholesterolu. Może to skutkować wysokim stężeniem LDL już w młodym wieku.

What can you do to maintain normal cholesterol levels?

1. Rzuć palenie. Według badań z 2013 roku palenie obniża poziom dobrego cholesterolu, który może wrócić do normy po zerwaniu z nałogiem. Papierosy zwiększają też ryzyko wysokiego ciśnienia krwi, chorób serca oraz wielu rodzajów raka. Jeśli palisz, poproś swojego lekarza o pomoc w rzuceniu nałogu.
2. Ruszaj się. Jeżeli przez większość dnia siedzisz przy biurku, ustaw alarm w swoim telefonie lub na komputerze, by co godzinę przypominał Ci o wstaniu i poruszaniu się przez kilka minut. Staraj się każdego dnia wygospodarować pół godziny na nieprzerwaną aktywność fizyczną. Spacer, wchodzenie po schodach, a nawet zabawę z dziećmi.
3. Zadbaj o zdrową dietę. Zamień tradycyjny makaron na pełnoziarnisty, a biały ryż zastąp brązowym. Sałatki doprawiaj oliwą z oliwek i sokiem z cytryny zamiast sosem majonezowym. Używaj jogurtu 0% zamiast śmietany. Jedz mniej czerwonego mięsa, a więcej ryb, zwłaszcza tłustych, takich jak łosoś, sardynki czy tuńczyk – co najmniej jedną porcję tygodniowo. Mięsa nie smaż, tylko piecz lub grilluj. Zamień napoje gazowane i soki owocowe na zwykłą wodę. Zamiast chipsów pogryzaj niesolone nasiona i orzechy.
4. Sięgnij też po sprawdzone suplementy, które uzupełniają dietę w składniki korzystne dla zdrowia. Berimal Metabolizm zawiera ekstrakty z bergamoty, zielonej herbaty, witaminy z grupy B (B6 i B12) i chrom, wspiera metabolizm lipidów i węglowodanów oraz pomaga utrzymać prawidłowy poziom masy ciała.

Jeśli nie znasz swojego poziomu cholesterolu, poproś internistę o skierowanie na badania. Im wcześniej poznasz wyniki, tym szybciej podejmiesz ewentualne kroki, by je poprawić. Wysokie stężenie cholesterolu może być groźne, ale w większości przypadków jest dopiero sygnałem ostrzegawczym. Nie oznacza od razu, że zachorujesz na serce, jednak mimo to traktuj swoje zdrowie poważnie – nigdy nie jest się zbyt młodym, by zacząć o tym myśleć.

Elevated cholesterol levels can affect the condition of the entire body. One of the symptoms to watch out for is gray and tired skin. What is the effect of cholesterol on skin condition and what can be done to enjoy a beautiful appearance and good health?

Cholesterol is an indicator that, in the right concentration, positively affects the functioning of the body. It participates in the production of sex hormones, affects the production of vitamin D, so it contributes to improving the body’s immunity. An increase in cholesterol levels, especially LDL, known as „bad” cholesterol, is of concern. It can contribute to cardiovascular diseases: hypertension, atherosclerosis, heart attack, stroke.

When a patient learns at a checkup that he has elevated cholesterol, he is most often surprised by it. Cholesterol produces non-obvious symptoms that can be overlooked if one is unaware that they may be related to poor diet and nutrition.

Symptoms of elevated cholesterol

Elevated or high cholesterol affects many processes in the body. If neglected, it can lead to hypercholesterolemia, which results not only in cardiovascular disease, but also in neurodegradation of cells. This one can contribute to the development of nervous system diseases, including. cognitive impairment, Alzheimer’s or Parkinson’s disease[1].

Problems with concentration, memory and attention are among the nervous system symptoms that are associated with too high cholesterol levels. Other symptoms include leg pain, which can be caused by circulatory disorders, or calf cramps, which are most often associated with a lack of magnesium.

In addition, characteristic yellow thickenings may appear on the skin (including around the eyelids), which are indicative of impaired lipid metabolism. They are called yellows, and their size depends on the concentration of cholesterol. In cases of hypercholesterolemia, yellow thickenings may also appear in other areas of the body.

Skin symptoms of high cholesterol

Elevated cholesterol levels also take a toll on the condition of the skin, which becomes gray, tired, earthy. It often loses its glow and looks as if it is over-dried and lacking in nutrients.

In addition to this, a clear signal from the body indicating that the lipid content is too high are dark circles under the eyes. When the eyes are darkened and the shadows are pronounced (and they are not the result of insomnia or intermittent sleep), it is worthwhile to test cholesterol levels.

The first course of action in such a situation (especially for women) is to reach for cosmetic products to correct the problem. Unfortunately, in such a situation even the most expensive creams won’t help, because the causes of dark circles under the eyes and sallow, tired skin lie inside the body.

How often to test cholesterol levels?

People over 40. age or those who are genetically burdened with cardiovascular disease should test cholesterol regularly once a year. For those below this age threshold, cholesterol testing should be done prophylactically once every two to three years, depending on the health of the body.

On the other hand, if anything worries us, or if symptoms have appeared from the body, the cause of which we do not know (such as the just deteriorated appearance of the complexion or leg cramps), it is worth going to an internist and reporting the problem to him. It does not take much time to perform a lipidogram, and it can help improve your health.

How to improve the appearance of the skin?

If a lipidogram indicates a lipid disorder, most often the doctor will recommend lifestyle and dietary changes. Consumption of fats of animal origin should be reduced in favor of those from plant sources. Thus, it is worth including extra virgin olive oil, vegetable oils, avocados in the diet.

It is extremely beneficial for the work of the cardiovascular system to enrich the diet with fish and seafood, which are a source of omega-3 and omega-6 acids. They help stabilize the heart, prevent arrhythmias, have a beneficial effect on vascular function, regulating blood pressure and reducing the risk of hypertension.

In addition, it is worth consuming whole grain products, which provide the body with potassium, magnesium and B vitamins, which have documented health-promoting effects on heart function and the nervous system. In addition, folate and B vitamins (contained not only in cereals, but also in spinach or parsley and legumes) are excellent for skin health, improving its appearance and restoring its health.

It is also necessary to properly hydrate the body and consume a minimum of 2 liters of water per day. This helps cleanse the body of toxins and harmful substances, as well as remove excess LDL, the „bad” cholesterol that tends to build up in the walls of vessels.

In addition, hydration has a sensational effect on the skin. Moisturized skin becomes soft and supple, retains youth and firmness longer. Water retained deep in the layers of the skin makes it less susceptible to damage and injury from free radicals and external factors, so it ages later.

After consulting your doctor, you can also turn to dietary supplements to improve microcirculation and help maintain proper blood cholesterol levels. Berimal is a preparation that contains ActiBPF, a standardized production of polyphenols from bergamot, and garlic extract standardized for its high allicin content. It helps maintain proper glucose and cholesterol levels and supports microcirculation.

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[1] Maria Uzarowska, Magdalena Surman, Marcelina Janik, Two faces of cholesterol – physiological significance and participation in the pathogenesis of selected diseases. Cosmos. Problems of biological sciences, vol. 68, 2018.

Polyphenols are numerous plant compounds whose regular consumption can provide a variety of health benefits. What are their best natural sources in the diet?

Types of polyphenols

To date, more than 8,000 types of polyphenols have been distinguished. They can be divided into 4 main groups. The largest are flavonoids, which act as dyes and antioxidants in plants, and also protect against insect and fungal attacks. About. ⅓ of all polyphenols are a group of phenolic acids. Their significant amounts can be found in dried fruits. Another category is polyphenolic amides, which includes, among others. Capsaicinoids contained in chili peppers. Other polyphenols include resveratrol (present in red wine), ellagic acid (berries), curcumin (turmeric) and lignans (flax and sesame seeds, whole grain products).

Health benefits of consuming polyphenols

It is believed that regular consumption of polyphenols can positively affect human health. For example, those from olives have been proven to support the digestive and circulatory systems, help maintain normal blood cholesterol levels and have antioxidant effects, meaning they neutralize free radicals, protecting the body’s cells from the damage they ^cause1.

Dietary sources of polyphenols

The best-known natural sources of polyphenols are fruits (especially black currants and blueberries), vegetables (including soybeans), nuts (especially hazelnuts), herbs, cloves and other spices, black and green tea, cocoa powder and dark chocolate, and red wine. The amount and type of compounds contained in these products depend on their maturity, origin, cultivation, storage, transportation and preparation.

In addition, foods with high levels of polyphenols are not necessarily better absorbed and utilized by the body – this is influenced by factors such as the bioavailability of the substance, metabolism and intestinal absorption. Dietary supplements containing polyphenols are available on the market. These products have the advantage of offering a consistent dose of the active substance. For example, Berimal Forte contains as much as 500 mg of a standardized composition of polyphenols from the bergamot fruit in a single capsule.

Polyphenols are plant compounds, the consumption of which is considered extremely beneficial to human health. They fall into 4 categories and are found in many products of plant origin. To increase their daily intake, you can turn to dietary supplements.

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^1ScientificOpinion on the substantiation of health claims related to polyphenols in olive […], „EFSA Journal” 2011, 9(4), https://www.efsa.europa.eu/en/efsajournal/pub/2033

Food can have a significant impact on blood cholesterol levels. Are fruits able to change it? How much of them in the daily diet is healthy?

Fruits as an important part of the diet

Many people do not provide themselves with enough potassium and folate with their diets, a It is the fruits that are rich in these substances. may be influenced by the soluble fiber they contain, which facilitates getting rid of this lipid from the body and has the effect of reducing its production in the ^liver1. One study found that pectin – a type of soluble fiber – was able to reduce blood cholesterol levels by up to ^10%2. Fiber also affects the feeling of satiety, facilitates bowel movements and regulates metabolism, thus helping to achieve and maintain a healthy body weight, which is also important for proper cholesterol levels. A large amount of fiber is contained in apples, strawberries, grapes and citrus fruits and bananas.

The health-promoting properties of fruits are often associated with the powerful antioxidant and anti-inflammatory effects of the bioactive compounds they contain. Berries (including blackberries, blueberries, cranberries, raspberries and strawberries) are particularly rich in phytochemicals – compounds produced by plants for protection against external factors, among other things. to combat pathogens. These include anthocyanins, phenolic acids, stilbenes, tannins and carotenoids. The substances that nature has equipped plants with also work well in preventing health problems in humans. For this reason, ingredients for dietary supplements are increasingly being extracted from berries and other fruits. Berimal – designed for people who want to take care of normal blood cholesterol levels – contains polyphenols from bergamot oranges.

How much fruit is healthy?

Fruits provide a lot of sugars, although their content varies widely and depends mainly on the type and variety of the plant, as well as its degree of ripeness. Among the sweetest are bananas, grapes and cherries. The World Health Organization (WHO) recommends eating at least 400 grams of fruits and vegetables in a minimum of 2 servings a day. It’s difficult to eat more than that, as fruits rich in water and fiber are very filling. Nevertheless, be sure to consume them only as part of a well-balanced diet, which should be varied. You can also practice mindful eating techniques to make sure you don’t overdo the size of your meals.

Eating an adequate amount of fruits as part of a balanced diet promotes health. Since different types contain different amounts of nutrients, it is important to reach for a variety of fruits to maximize health benefits.

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^1Effectsof soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk: https://pubmed.ncbi.nlm.nih.gov/18937894/
2Cholesterol-loweringproperties of different pectin types in mildly hyper-cholesterolemic men and women: https://pubmed.ncbi.nlm.nih.gov/22190137/

Following a vegan dietary pattern for an extended period of time can affect the body’s lipid metabolism. Does following a plant-based diet affect blood cholesterol levels?

Cholesterol is a substance found in the membrane of every cell in the body. It is used to produce vitamin D, hormones and bile, which helps digest fats. The liver produces cholesterol in a certain amount, and zoonotic products also contain it. Its presence in the blood is normal, but too high a level increases the risk of health problems.

Diet and the concentration of cholesterol in the body

Experts recommend that our diet should be rich in vegetables, fruits, whole grains, legumes, nuts and seeds, the ingredients on which the vegan diet is based. These foods are rich in fiber, minerals, vitamins and antioxidants. Fruits and vegetables on cholesterol and normalizing its levels have a rather positive effect. It is found only in animal products, so vegans do not provide themselves with it at all with their food. Nevertheless, they too can have problems with too high a concentration of this substance in the blood.

A healthy diet should include unsaturated fats of plant origin, such as canola oil, sunflower oil, flaxseed oil, avocado oil and olive oil. However, vegans do not exclude saturated and trans fats, the consumption of which can lead to high blood cholesterol levels. This is due, among other things, to the fact that manufacturers of vegan butter, cheese or ready meals use coconut and palm oil to harden them. Regular consumption of such products can have a significant impact on the overall quality of your diet, as they contain large amounts of sugar and salt in addition to unhealthy fats.

Vegan supplementation

An important nutrient to keep in mind while on a vegan diet is vitamin _B12. Its main source is from zoonotic products, and deficiencies of this substance can result in high levels of homocysteine in the blood. This negatively affects the elasticity of blood vessels and increases susceptibility to cardiovascular problems. Therefore, a vegan diet should include foods fortified with vitamin _B12 or supplements.

A good choice for vegans, for example, would be Berimal. Its active ingredients, namely polyphenols from bergamot oranges and allicin-rich garlic extract, help maintain proper blood cholesterol levels.

Oatmeal is extremely rich in minerals, vitamins and antioxidants. It is also a very good source of protein and fiber, especially beta-glucan, the consumption of which can have important health benefits.

What minerals and vitamins are found in oatmeal?

• Manganese – important for normal development, growth and metabolism, usually found in large amounts in whole grain products
• Phosphorus – essential for bone and tissue health
• Magnesium – important for many processes in the body, often provided in the diet in too small amounts
• Zinc – involved in many chemical reactions occurring in the body
• Copper – an antioxidant that is also often lacking in the modern diet
• Iron – a component of hemoglobin, the protein responsible for transporting oxygen in the blood
• Selenium – a powerful antioxidant
• Folate – involved in the process of cell division and blood production
• B vitamins – vitamin B1 (thiamine), B5 (pantothenic acid), B6 (pyridoxine) and B3 (niacin)

Oats also contain aventramides – powerful antioxidants found only in this cereal. These are natural plant substances that support the body’s defense mechanisms.

What is beta-glucan and how does it work?

Oatmeal contains a lot of fiber, and most of it is a compound called beta-glucan. It improves digestion, suppresses appetite, increasing the feeling of satiety, and causes an increase in the number of good bacteria in the digestive tract. Recently, there has also been a lot of talk about the effect of oatmeal on lowering cholesterol – this property is due precisely to the presence of beta-glucan. It slows down the absorption of fats from the food consumed. In the intestines, it binds with cholesterol-rich bile acids, which the liver produces to aid digestion. Beta-glucan carries these acids down the gastrointestinal tract and inhibits their reabsorption, thus leading to lower cholesterol levels in the body.

Oatmeal is also a good source of high-quality protein, mainly avenalin, which is not found in any other cereal. They do not contain gluten, so they are safe for most people with intolerance to this type of protein.

Oatmeal is a very good source of many minerals, vitamins and unique plant compounds. The beta-glucan contained in them provides numerous health benefits, as it can affect cholesterol levels in the body. In addition, oatmeal is very filling and helps in weight loss by increasing the feeling of satiety. It is worth adding them to your daily diet. Oatmeal tastes good with milk, as oatmeal or as one of the ingredients in muesli, and can also be used in baked goods, smoothies and desserts.