Cholesterol medication that does not cause muscle pain: Cholesterol management without medication
Cholesterol medication that does not cause muscle pain
A cholesterol medication that does not cause muscle pain may not yet be available on the market.
However, there are dietary supplements and natural products that contain food ingredients that have been shown to lower cholesterol, such as beta-glucan, psyllium, and plant sterols and stanols.
One such product that has arrived on the market is the domestic novelty, Glucavena. Glucavena contains oat beta-glucan and plant sterols, both of which have an approved health claim by the European Food Safety Authority (EFSA) for lowering LDL cholesterol.
Glucavena is a powder that is consumed once a day by mixing it with water or other foods, such as porridge, yogurt, or smoothies.
Scientifically proven foods and supplements for lowering cholesterol
Foods with strong research evidence
1. Oats and whole grains
Oats and other whole grains, such as barley, are rich in soluble fiber, particularly beta-glucan. Soluble fiber binds cholesterol in the intestines and prevents its absorption back into the bloodstream. This can significantly lower LDL cholesterol levels. Studies have shown that 5-10 grams of soluble fiber per day can reduce LDL cholesterol by 5-10%.
2. Nuts and seeds
Nuts, such as almonds, walnuts, and pistachios, are an excellent source of healthy fats and fiber. Regular consumption of nuts in the diet has been associated with a reduction in LDL cholesterol. Studies suggest that 25-50 grams of nuts per day can lower LDL cholesterol by as much as 5-10%.
3. Fatty fish
Fatty fish, such as salmon, mackerel, sardines, and tuna, are rich in omega-3 fatty acids. Omega-3 fatty acids do not directly lower LDL cholesterol, but they can reduce triglyceride levels and raise HDL cholesterol, improving overall cholesterol balance. Omega-3 fatty acids also reduce inflammation and prevent blood clot formation.
4. Plant oils and olive oil
Plant oils, such as olive oil, rapeseed oil, and avocado oil, are good sources of monounsaturated and polyunsaturated fats. Using these fats instead of saturated fats can help lower LDL cholesterol and improve HDL cholesterol levels.
5. Sterols and stanols
Sterols and stanols are plant-based compounds that inhibit the absorption of cholesterol in the intestines. They are naturally found in small amounts in fruits, vegetables, nuts, and seeds, but they are also added to many foods, such as margarines and yogurts. The use of sterols and stanols has been shown to be very effective in lowering LDL cholesterol. Studies indicate that 2 grams of sterols or stanols per day can reduce LDL cholesterol by 10-15%.
Food ingredients and dietary supplements with some research evidence
1. Garlic
Garlic has long been known for its potential heart health benefits. Some studies suggest that garlic may help lower LDL cholesterol and triglyceride levels, although the effects are often quite modest. Garlic can be used in cooking or as a supplement.
2. Soy protein
Soy protein is a plant-based protein that can replace animal-based proteins in the diet. Some studies suggest that the use of soy protein may reduce LDL cholesterol, especially when used in conjunction with other cholesterol-lowering dietary choices.The effects are generally small but significant when soy protein is used as part of a holistic healthy diet.
3. Red rice
Red rice is a fermented rice product that contains a natural statin-like compound, monacolin K. It has been shown to be effective in lowering LDL cholesterol, but there are concerns about its long-term use and potential side effects, especially since red rice can cause similar side effects to statins, such as muscle pain.
4. Fiber supplements
If the diet does not provide enough fiber, especially soluble fiber, fiber supplements can be beneficial. Psyllium, a common fiber supplement, has been shown to be effective in lowering LDL cholesterol.Regular use of psyllium can help improve cholesterol levels and support gut health.
5. Green tea
Green tea is rich in antioxidants, particularly catechins, which can support heart health. According to some studies, regular consumption of green tea may help lower LDL cholesterol and improve cholesterol balance, although the effects are often modest.
Cholesterol-lowering diet
A cholesterol-lowering diet is one of the most effective ways to manage cholesterol levels without medication. This diet focuses on consuming low-fat, high-fiber, and nutrient-rich foods that can together help lower LDL cholesterol and improve HDL cholesterol.
1. Avoid saturated fats and trans fats
Saturated fats, found in red meat, butter, cream, and full-fat dairy products, can raise LDL cholesterol. Trans fats, often found in processed foods such as cookies, pastries, and margarines, are particularly harmful as they both raise LDL cholesterol and lower HDL cholesterol.
Avoid the following foods:
Fatty meats, such as beef and lamb
Processed meats, such as sausages and bacon
Butter and other full-fat dairy products
Fried and deep-fried foods, such as French fries and donuts
Ready-made pastries and cookies that contain trans fats
2. Add fiber-rich foods
Fiber is a key component of a cholesterol-lowering diet.Especially soluble fiber found in oats, barley, fruits, vegetables, and legumes can help lower LDL cholesterol by binding cholesterol in the intestines and preventing its absorption back into the bloodstream.
Add the following foods:
Oats and barley: For breakfast, oatmeal or whole grain bread.
Legumes: Include lentils, beans, and peas as part of meals.
Fruits such as apples, pears, and citrus fruits: Enjoy fruits as they are or as part of meals.
Vegetables such as carrots, broccoli, and spinach: Add vegetables to all meals.
3. Select healthy fats
Healthy fats, such as monounsaturated and polyunsaturated fats, can help lower LDL cholesterol and improve HDL cholesterol levels. These fats come from vegetable oils, nuts, seeds, and fatty fish.
Add the following sources of fat:
Olive oil: Use olive oil as a salad dressing and for cooking.
Nuts and seeds: Enjoy almonds, walnuts, and chia seeds as a snack or by adding them to dishes.
Avocado: Avocado is rich in healthy fats and is a versatile addition to your diet.
Fatty fish: Eat fish such as salmon, mackerel, or sardines at least twice a week.
4. Choose plant-based protein sources
Plant-based protein sources, such as legumes, tofu, tempeh, and soy protein, are an excellent way to reduce the intake of animal-based saturated fats while increasing the intake of nutrients like fiber and healthy fats.
Add the following protein sources:
Beans, lentils, and peas: Use these as the main protein source in meals.
Tofu and tempeh: Add tofu or tempeh to stir-fries, soups, or salads.
Soy protein: Try soy-based products like soy milk and soy yogurt.
5.Limit sugar and refined carbohydrate intake
Excessive intake of sugar and refined carbohydrates can raise triglyceride levels and lead to weight gain, increasing the risk of heart disease. Avoid sugary drinks, candies, and products containing white flour.
Avoid the following foods:
Sweet drinks, such as sodas and fruit juices
Candies, cookies, and pastries
White bread and other white flour products
Exercise in cholesterol management
Regular exercise is another effective way to manage cholesterol levels without medication.Exercise can improve heart health in many ways, such as raising HDL cholesterol levels, lowering LDL cholesterol and triglycerides, and improving vascular function.
1. Aerobic exercise
Aerobic exercise, such as walking, running, cycling, and swimming, is particularly effective in raising HDL cholesterol and improving heart health. The goal should be at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week.
Examples of aerobic exercise:
Brisk walking for 30 minutes a day, five days a week
Cycling or swimming for 25-30 minutes three to four times a week
Running or aerobic dance for 20-30 minutes three times a week
2. Strength training
Strength training can also support the management of cholesterol levels, particularly through weight management and the maintenance of muscle mass. Increasing muscle mass can enhance metabolism and assist in weight management, which in turn supports the management of cholesterol levels.
Examples of strength training:
Free weight and bodyweight training, such as squats, push-ups, and planks, twice a week
Gym training with free weights or machines that cover the major muscle groups, twice a week
3. Yoga and stretching
Yoga and stretching can help reduce stress and improve vascular flexibility. Stress management is important for maintaining heart health, as high stress levels can negatively affect cholesterol levels and heart health.
Examples of yoga and stretching:
Yoga exercises 2-3 times a week, focusing on both strength training and relaxation
Regular stretching after workouts, improving mobility and muscle flexibility
Summary
Managing cholesterol without medication is possible with the right lifestyle changes. A diet that includes fiber-rich foods, healthy fats, and plant-based proteins can significantly lower LDL cholesterol and improve HDL cholesterol levels.In addition, regular exercise, especially aerobic exercise and strength training, can support heart health and help manage cholesterol levels.
Although medications such as statins are effective in lowering cholesterol, they are not always necessary for everyone. For those who experience muscle pain or other side effects from statins, natural remedies may be a good alternative. However, before making significant lifestyle changes or starting new supplements, it is advisable to consult with a doctor or nutritionist to ensure that your chosen strategy is safe and appropriate for your health condition.