For those in middle age and beyond, it is difficult to avoid talking about cholesterol; For a good reason, the high cholesterol is a cause of death in several countries.
In England, according to the National Institute for Excellence in Health Care, the high cholesterol leads to more than 7 percent of all deaths, and affects 6 out of 10 adults, a number that rises for those in middle age. The latest health survey of the National Health Services Authority in England has found that in the 45-64-year-old category, 77 percent of women and 67 percent of men had a high cholesterol.
Surprisingly, these numbers decrease in the Sunni category over 64 years; Because many of this older Sunni category eat statins.
The statins are currently described for about 8 million people in the United Kingdom, and this daily disk has a proven way to reduce cholesterol levels, and reduce the risk of a heart attack or stroke, according to the British newspaper “Telegraph”.
“The first generation of people who have an opportunity to reduce the risk of cardiovascular disease – which is still the main cause of death – thanks to the effective treatments that we provide, Statins. ”
Attachment against statins
However, it may be possible for some people who suffer less danger to cardiovascular disease to avoid statins, by changing their lifestyle or looking for other natural options. The newspaper reported that this is good news for many; Because statins are often seen with suspicion. Some critics argue that these pills may be abundant, and that many should not be eaten at all.
Others believe that statins may be harmful to us. In his 2007 book entitled “Great cholesterol trick”, the Scottish General Public Malcolm Kendrick claims that high cholesterol levels do not cause heart disease, and that statins have much more side effects than have been recognized, and that their supporters should ask more questions, while Dr. Oliver Gutman, a consultant cardiologist at Wellington Hospital, indicates that “Many people do not want to take a tablet daily. People also want to experience what they call the (natural) method.
Other natural options
What about other natural options for the statistics? “The bottom line is that with all natural alternatives, there is some effectiveness, but it is not magic solutions,” says Dr. Gutman. However, it is recognized that other natural options can play a “supportive role; Especially for people who are generally healthy, and they want to experience supplementary treatments only to reduce slight cholesterol. ”
According to the newspaper, if you are offered statins and decide not to be taken, it is necessary to discuss the risks with your general doctor or cardiologist.
In addition, Professor Shudri confirms that if you have a heart attack, angina, or a stroke, or if the risk of you have a high future event, eating statins is usually a reasonable option based on evidence. “For heart patients, very few have a good reason for not taking statins. As for those who have not had any heart attack before, it is important to look at the risks from a comprehensive perspective (including blood pressure, diabetes and family history), but for many individuals, the alternatives of statins are completely reasonable. ”
Here are 6 other cholesterol lower options:
1- Vegetable steroids and rituals
Vegetable steroids and stickers, also known as Vitosterols, are natural compounds that are similar to cholesterol. Professor Chaudri explains: “It helps to lower levels of low -density sebaceous cholesterol, by reducing cholesterol absorption in the intestine,; Because it is competing for the same absorption sites. ”
Vitosterols are found in foods such as vegetable oils, nuts, seeds and whole grains, and it has been proven that they reduce the low -density sebaceous cholesterol by 8 to 10 percent, when consumed regularly as part of a healthy diet. It also works well with statins.
However – according to the British Nutrition Association – you should eat large and reasonable quantities – towards Grin – daily, with meals, to be effective. Most people achieve this by eating a small yogurt drink with sterol or vegetable cytnol per day, or by eating two to 3 servings of foods that contain at least 0.8 grams of sterol/ vegetable -added vegetable, such as 10 grams of subsidized butter (such as vegetable ghee) or one cup (250 milliliters) of subsidized milk.
2- Oats and barley
Oats and barley contain beta -glucan, which are soluble fibers, and can be eaten as food or as food supplements to regulate blood sugar and lower cholesterol. Professor Chaudri explains that cholesterol can reach blood or intestine. “If you can remove this cholesterol from the intestine and prevent re -absorption, then this will have a positive effect on cholesterol levels in the blood. Beta Glican is associated with the soluble cholesterol in the intestine, then it comes out of the intestine. ”
Some studies indicate that a healthy person consuming about 3 grams of beta -glucan daily – which is a bowl of porridge – can reduce his bad cholesterol levels by 5 and 10 percent over a period of 3 months.
3- «Omega 3»
The omega -3 fatty acids do not reduce the level of low -density sebaceous cholesterol, but it has been proven to reduce triglycerides; It is a different type of fat in the blood that is harmful. When taking a nutritional supplement, omega-3 can reduce triglycerides by approximately 20-30 percent.
In this regard, Dr. Gotman says: “I advise my patients to consume (omega -3) constantly. You can find it in oily fish, such as salmon and mackerel, although most people take it as food supplements. Its fruits are wonderful with statins to reduce the risk of heart disease. It has also been shown to enhance brain health, cognitive functions and mood.
4- Red yeast rice
Red yeast rice is commonly used in traditional Chinese medicine, and is sometimes described as normal. “It prevents cholesterol production in the liver in a similar way to the statistics,” explains Dr. Gutman. The problem lies in the difficulty of obtaining the required quantity accurately, due to the different doses and characteristics from one food supplement to another. Some may sometimes take red yeast rice in very high doses, which may cause liver problems.
Professor Chaudhry also expresses his concern about the non -organized nature of red yeast rice capsules, which have been associated with safety issues. He says: “The statins are derived from yeast, and there is a component in the red yeast rice (a compound called Monacoline K) has a similar effect of the statistics; It reduces the level of low -density sebaceous cholesterol. But it is not a organized producer; So you cannot know what you get when eating it. ”
5- Silium scales
Silium scales are soluble fibers that help reduce levels of low -density sebaceous cholesterol. When consumed, a gel is formed in the digestive system, holding bile acids and preventing them from absorbing it, which leads to its removal with the stool. The liver responds by pulling cholesterol from the blood to produce more bile acids, which reduces the amount of cholesterol circulating in the blood.
“Silium peel is an essential digestive assistant,” says Dr. Gotman. It is used as a laxative because it helps to regulate bowel movement, and in this process, it can lower cholesterol and reduce repetition. If you take it regularly, it is possible that your harmful cholesterol level will reduce about 5 percent. So, it is great if you just want to live a healthy life, but it is not enough as a medical treatment. ”
6- Garlic
Some research indicates that allicin – a chemical found in garlic – can reduce blood pressure and cholesterol. One clove of garlic (3-6 grams) per day may help reduce harmful cholesterol by up to 10 percent, although the evidence is not yet conclusive. “The problem is that if you only eat fresh garlic, you need to consume a very large amount of it,” says Dr. Gottman. This is difficult for most people to achieve. So most people take garlic supplements in high doses. I recommend trying this for a period, then monitor their harmful cholesterol level to see how they respond to it. But it is definitely not a substitute for statins.
Apple cider vinegar … in doubt
Dr. Gotman says: “The only product that is often mentioned is an alternative to the statistics, and there is no conclusive evidence that it supports is apple cider vinegar. Although it may help reduce blood sugar levels, it does not seem to affect the level of harmful cholesterol in the blood. ”
Professor Chaudhry agrees with this opinion, “I am not aware of any conclusive evidence that indicates its effectiveness.”
Lifestyle changes to lower cholesterol
Professor Chaudhry says: “Our cholesterol level is very genetically. With lifestyle adjustments, you can make some effect on it, but usually does not exceed 10-15 %. For people who do not have a significant increase in cholesterol, but they have other risk factors, this is a wise option. ”
There are 5 main ways to lower cholesterol level without eating statins:
– A healthy, balanced diet rich in fiber.
Exercise regularly.
Keep a healthy weight.
Reducing alcohol intake.
Quitting smoking.
For Dr. Goetman, an increase in our dietary fiber consumption is faster and easier to change lifestyle. He says: «Fibrinum diet rich in fiber does not only improve bowel health; It also reduces cholesterol absorption. It is associated with cholesterol in the intestine and prevents its absorption, which reduces the levels of harmful cholesterol in the blood. ”
He adds: “My patients often ask me: If I follow all these tips, is this equivalent to eating statins? The fact is that its benefits are not cumulative; Because it all works in a similar way. ” However, it is acknowledged that it relies heavily on every individual: “Some patients have surprised me by changing their diet and lifestyle, and by developing some of the above interventions. People can make significant improvements. However, in general, the statins are still the golden standard. ”
