Erectile dysfunction, hardened arteries, heart attack: When the body goes limp, cholesterol is often blamed. dr Matthias Riedl is one of the leading cholesterol specialists in Germany. At FITBOOK he explains regarding elevated blood lipid levels and tells how you can lower them naturally.
Too much alcohol, greasy food and little exercise. Poor blood lipid levels are widespread, but often go unnoticed by those affected. dr Mathias Riedl estimates that around 60 percent of adults in Germany have high cholesterol levels. This is discovered “usually by chance – or only when a heart attack or stroke has already occurred.” The cause of the excessive values are fats that are deposited on the vessel walls and narrow them more and more over time. The good news is that cholesterol can usually be lowered naturally. FITBOOK also explains when the values are considered too high.
Cholesterol is not just cholesterol
Cholesterol is a cell building block that is vital for humans and animals. It ensures the normal formation of vitamin D and testosterone and also plays a crucial role in fat digestion. Because cholesterol is so important to the normal functioning of the body, it is produced in the body itself. The cholesterol measured in the blood, i.e. the total cholesterol, is made up of two different parts: LDL and HDL cholesterol.
- LDL means: Low Density Lipoprotein (Low Density Lipoprotein)
- HDL means: High Density Lipoprotein (lipoprotein with high density)
Important to know: Cholesterol is not just cholesterol. There is “good” (HDL) and “bad” (LDL) cholesterol. HDL protects the blood vessels by moving excess cholesterol in the blood from the artery walls back to the liver, preventing what are believed to be harmful changes in the walls of the blood vessels. The bad LDL, on the other hand, transports the fat particles to the cells, where they accumulate, which can lead to dangerous vascular calcification.
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Which values should not be exceeded for total cholesterol?
Total cholesterol levels usually increase with age. Young women often have lower scores than young men. In old age, this difference evens out, and women then have, on average, slightly higher values than their male peers. But how much cholesterol is too much? “Total cholesterol should be below 200 mg/dl,” explains Dr. Riedl FITBOOK.
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Values for LDL and HDL cholesterol
On the other hand, the LDL cholesterol should not exceed a value of 150 mg/dl. “But if you are a smoker, have high blood pressure or are overweight, a value of 100 mg/dl is better for you to reduce the risk of cardiovascular disease,” adds the expert.
In contrast to LDL cholesterol, HDL cholesterol may well be slightly elevated. It transports excess cholesterol from the tissue back to the liver and thus prevents what are believed to be harmful changes in the vessel walls. Prof. Dr. medical Johannes Wechsler, President of the Federal Association of German Nutritionists, recommends: “If possible, the HDL should be over 45 mg/dl in women and over 40 mg/dl in men.”
By the way: Since blood lipid levels fluctuate over the course of the day, the blood should always be taken by the doctor in the morning on an empty stomach.
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Check cholesterol levels once a year with a rapid test
In order to prevent serious illnesses, everyone should have their cholesterol levels determined once a year. “This can be done with a quick test in many, but not all pharmacies,” says Ursula Sellerberg, pharmacist and deputy press officer at the Federal Chamber of Pharmacists. If the values determined deviate from the guideline values, patients should see a doctor.
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Tendency to high cholesterol is partly inherited
The bad news: The tendency to have high cholesterol is partly inherited. “Play often dyslipidemia a role to be passed on to the next generation. There is little that can be done regarding it,” says Riedl. “Around 15 percent of Germans also have a triglyceride level that is too high. These fats are formed by the body from excess carbohydrates and stored in fatty tissue like cholesterol.”
The good news: We can positively influence our blood lipid levels through our own lifestyle.
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Lower LDL cholesterol naturally
If you want to influence your blood values without medication, you can do this through a balanced diet. “Consume plenty of fiber, valuable vegetable oils and unsaturated fatty acids from nuts or sea fish such as salmon, herring or mackerel,” recommends Dr. Riedl. Sausages, high-fat dairy products, lemonades or high-carbohydrate snacks, on the other hand, should rarely be on the menu.
Besides diet, exercise is the best way to reduce high cholesterol. “Whoever burns calories actively lowers the blood fat level,” says Riedl. Targeted strength training is good suitable for effectively lowering cholesterol and triglyceride levels. The doctor recommends working with a relatively light weight during training and doing as many repetitions as possible. He also recommends endurance training – such as running or walking. Jogging or cycling stimulate the production of the “good” HDL cholesterol.
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So high cholesterol is not destiny. On the contrary: “Healthy nutrition, no nicotine and a lot of exercise are the key to healthy blood values.”
