How to Lower Bad Cholesterol

If you have just had a blood test and your cholesterol levels have come back high, in this article you will find the recommendations you need to lower this type of "bad cholesterol" and improve your health and wellbeing.

What is cholesterol?

Cholesterol is a steroid lipid that forms part of our cell membranes and plays a role in the production of hormones, vitamins and other substances that help us digest food.

If cholesterol levels are high, it can build up in our arteries and increase the risk of heart disease and other health problems such as high blood pressure or type 2 diabetes.

What is good cholesterol? What is bad cholesterol?

Very often, when we talk about cholesterol, we use terms such as "bad cholesterol" and "good cholesterol". Both are types of cholesterol, and the total amount in the blood is defined as total cholesterol. Below, we explain which is which and what each one does:

• HDL cholesterol or "good cholesterol": this is a high-density lipoprotein. It is able to carry LDL cholesterol from the arteries to the liver, where it is processed and removed. In this way, it prevents LDL cholesterol from building up in the arteries and causing different health problems.
• LDL cholesterol or "bad cholesterol": this is a low-density lipoprotein. It is a type of cholesterol that can be deposited in the walls of the arteries and gradually build up until it forms a plaque (atheroma plaque) that restricts blood flow. This causes the artery to narrow and harden; this is known as atherosclerosis. This increases the risk of heart attacks, cardiovascular disease or stroke.
• Triglycerides: these are fats that our body uses as a source of energy. They are stored in fatty tissue. Measuring them is also important for determining total cholesterol values.

How can you lower cholesterol? 

By improving or changing certain lifestyle habits, we can reduce total cholesterol levels:

• Changing your diet: limit the intake of saturated and trans fats, and increase your intake of healthy fats (unsaturated fats).
• Doing regular physical exercise: it is recommended to do at least 30 minutes of moderate activity 3 to 4 times a week.
• Maintaining a healthy weight.
• Cutting down or avoiding tobacco use: as smoking damages the walls of the arteries.

How can you raise good cholesterol?

An optimal HDL blood level is 60mg/dL or above, as this is considered a value that provides "protection" for the heart. Levels below 40mg/dL (in men) and 50mg/dL (in women) are considered low and potentially harmful. In this case, levels should be increased to improve the lipid profile and the patient's quality of life.

To raise "good cholesterol" or HDL levels, it is recommended to include and increase the intake of unsaturated fats and foods rich in essential fatty oils such as Omega 3 or Omega 6. These are found in olive oil, avocados, nuts, oily fish...

This should be combined with regular physical activity. In this way, we can also achieve a healthy weight.

How to lower bad cholesterol?

We should keep LDL blood levels below 100mg/dL, and it is considered high if it exceeds 160mg/dL.

To lower "bad cholesterol" levels, the intake of trans or saturated fats (red meat, fried foods, ultra-processed foods, full-fat dairy, pastries), alcohol and soluble fibre (oats, fruit, pulses, chia...) should be limited, reduced or avoided.

Combining this with regular physical exercise not only increases HDL cholesterol, but also lowers LDL cholesterol.

Pharmacy supplements to help lower cholesterol

At Farmaciasdirect, we recommend complementing your diet with specific products or food supplements that help control blood cholesterol levels. We present the following options:

Metarecod sachets

Aboca Metarecod is a food supplement that helps improve our metabolism by regulating cholesterol, triglyceride and blood glucose levels, thereby also helping to improve Metabolic Syndrome. 

Metarecod is available in sachet format. Take 1 sachet dissolved in water before lunch and another sachet before dinner. After taking it, drink another half glass of water. 

Metarecod is recommended for adults and children from 8 years of age.

Solgar Fitosterol Complex

Solgar Fitosterol Complex is a food supplement formulated with phytosterols extracted from soya (including beta-sitosterol, stigmasterol, campesterol and brassicasterol), helping to control and maintain blood cholesterol levels.

It contains no sugar, gluten, yeast, preservatives, sweeteners or flavourings. It comes in a pack of 100 softgels. Take 2 capsules with lunch and 2 capsules with dinner.

Pure Encapsulations Lipid Aktiv

Pure Encapsulations Lipid Aktiv is a food supplement containing vitamins, minerals, coenzyme Q10 and phytosterols. This formula helps maintain normal blood cholesterol levels. It also contains zinc, which contributes to the normal metabolism of fatty acids.

It comes in capsule format. Take 1 capsule at breakfast, 1 capsule at lunch and 1 capsule at dinner.

Take care with cholesterol!

High cholesterol is a major risk factor for cardiovascular health. With a healthy, varied diet (rich in soluble fibre, unsaturated fats and foods rich in essential fatty acids) and by avoiding a sedentary lifestyle, we can keep blood cholesterol levels under control. We can complement our diet with specific products that help manage these levels.

We recommend having blood tests regularly (especially if there is a family history) and following medical supervision. If the doctor considers it appropriate, taking into account the lipid profile, the patient's progress and condition, together with their medical history, they may prescribe medication. Statins or fibrates are usually the most commonly used active ingredients.