{"id":668925,"date":"2025-01-09T10:00:00","date_gmt":"2025-01-09T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=668925"},"modified":"2025-05-13T10:59:52","modified_gmt":"2025-05-13T08:59:52","slug":"co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/","title":{"rendered":"\u010co sp\u00f4sobuje vysok\u00fd cholesterol a ako ho zn\u00ed\u017ei\u0165?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/#Co_je_cholesterol\" title=\"\u010co je cholesterol?&nbsp;\">\u010co je cholesterol?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/#Preco_je_okolo_cholesterolu_take_halo\" title=\"Pre\u010do je okolo cholesterolu tak\u00e9 hal\u00f3?\">Pre\u010do je okolo cholesterolu tak\u00e9 hal\u00f3?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/#Ako_zistit_hodnoty_zdraveho_a_zvyseneho_cholesterolu_a_ake_su\" title=\"Ako zisti\u0165 hodnoty zdrav\u00e9ho a zv\u00fd\u0161en\u00e9ho cholesterolu a ak\u00e9 s\u00fa?&nbsp;\">Ako zisti\u0165 hodnoty zdrav\u00e9ho a zv\u00fd\u0161en\u00e9ho cholesterolu a ak\u00e9 s\u00fa?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/#Co_sposobuje_vysoky_cholesterol\" title=\"\u010co sp\u00f4sobuje vysok\u00fd cholesterol?&nbsp;\">\u010co sp\u00f4sobuje vysok\u00fd cholesterol?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/#Ako_znizit_vysoky_cholesterol\" title=\"Ako zn\u00ed\u017ei\u0165 vysok\u00fd cholesterol?\">Ako zn\u00ed\u017ei\u0165 vysok\u00fd cholesterol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/#Vzorovy_jedalnicek_na_znizenie_cholesterolu\" title=\"Vzorov\u00fd jed\u00e1lni\u010dek na zn\u00ed\u017eenie cholesterolu\">Vzorov\u00fd jed\u00e1lni\u010dek na zn\u00ed\u017eenie cholesterolu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/#Ako_funguju_lieky_na_cholesterol\" title=\"Ako funguj\u00fa lieky na cholesterol?&nbsp;\">Ako funguj\u00fa lieky na cholesterol?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cholesterol m\u00e1 poves\u0165 stra\u0161iaka, ale vedeli ste, \u017ee ho na\u0161e telo nevyhnutne potrebuje? Hr\u00e1 toti\u017e rolu v mnoh\u00fdch z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00e1ch, ako je napr\u00edklad <strong>synt\u00e9za testoster\u00f3nu<\/strong> alebo <strong>vitam\u00ednu D.<\/strong> Probl\u00e9my s cholesterolom nast\u00e1vaj\u00fa a\u017e vtedy, ke\u010f jeho hladina <strong>prekro\u010d\u00ed zdrav\u00e9 hranice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri nadbytku sa cholesterol \u010dasto uklad\u00e1 v cievach. To je prv\u00fd krok k <strong>infarktu myokardu, mozgovej m\u0155tvici<\/strong> \u010di \u010fal\u0161\u00edm<strong> kardiovaskul\u00e1rnym ochoreniam,<\/strong> ktor\u00e9 s\u00fa na \u010dele rebr\u00ed\u010dka pr\u00ed\u010din \u00famrt\u00ed na svete. Aby sme predi\u0161li tomuto ne\u017eelan\u00e9mu hromadeniu alebo ho dokonca zvr\u00e1tili, mus\u00edme sa o svoje telo stara\u0165. Ako udr\u017ea\u0165 cholesterol pod kontrolou? Po\u010fme sa na to spolu pozrie\u0165. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_cholesterol\"><\/span>\u010co je cholesterol?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cholesterol je <strong>\u0161pecifick\u00fd lipid, <\/strong>ktor\u00fd je pre na\u0161e telo <strong>nevyhnutn\u00fd <\/strong>\u2013 hr\u00e1 k\u013e\u00fa\u010dov\u00fa rolu v mnoh\u00fdch fyziologick\u00fdch procesoch. Mo\u017eno v\u00e1s prekvap\u00ed, \u017ee v\u00e4\u010d\u0161ina cholesterolu v na\u0161om organizme <strong>nepoch\u00e1dza z jedla,<\/strong> ale z dielne n\u00e1\u0161ho vlastn\u00e9ho tela. Bez neho by sme nemohli fungova\u0165, a preto sa telo rad\u0161ej nespolieha na vonkaj\u0161ie zdroje cholesterolu, ale samo si ho produkuje v mno\u017estve <strong>potrebnom na udr\u017eanie zdravia. <\/strong>V priemere si vytvor\u00ed cca 70 % a zvy\u0161n\u00fdch 30 % poch\u00e1dza zo stravy. Ke\u010f je v\u0161ak jeho pr\u00edjem z potrav\u00edn v\u00fdrazne vy\u0161\u0161\u00ed, m\u00f4\u017eu nasta\u0165 probl\u00e9my, o ktor\u00fdch si ni\u017e\u0161ie povieme viac. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cholesterol je nenahradite\u013en\u00fd pre spr\u00e1vnu funkciu <strong>bunkov\u00fdch membr\u00e1n,<\/strong> tvorbu<strong> horm\u00f3nov, <\/strong>ako s\u00fa <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/priznaky-nizkej-hladiny-testosteronu-a-ako-s-nou-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>testoster\u00f3n<\/strong><\/a><strong> <\/strong>a<strong> estrog\u00e9n, <\/strong>synt\u00e9zu <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00ednu D<\/strong><\/a><strong>,<\/strong> ako aj tvorbu <strong>\u017el\u010dov\u00fdch kysel\u00edn,<\/strong> ktor\u00e9 pom\u00e1haj\u00fa tr\u00e1vi\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\">tuky<\/a> Za norm\u00e1lnych okolnost\u00ed si telo reguluje jeho v\u00fdrobu tak, aby pokrylo v\u0161etky svoje potreby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem vlastnej produkcie v\u0161ak cholesterol z\u00edskavame aj z <strong>potravy,<\/strong> a to zo <strong>\u017eivo\u010d\u00ed\u0161nych produktov,<\/strong> ako s\u00fa m\u00e4so, mlie\u010dne v\u00fdrobky alebo vajcia. <strong>V rastlinn\u00fdch potravin\u00e1ch tento lipid nen\u00e1jdeme. <\/strong>Aj kv\u00f4li tomu si mnoh\u00ed \u013eudia myslia, \u017ee <a href=\"https:\/\/gymbeam.sk\/blog\/vegetarianstvo-vyhody-a-nevyhody-stravy-bez-masa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegetari\u00e1nska strava<\/a> je zdrav\u0161ia.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-2182896749-1124x750.jpg\" alt=\"\u010co je cholesterol?\" class=\"wp-image-668988\" title=\"\u010co je cholesterol?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2182896749-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2182896749-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2182896749-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2182896749-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ako spolu s\u00favis\u00ed cholesterol v tele a v jedle?&nbsp;<\/h3>\n\n\n\n<p>Hovor\u00edme o tom istom cholesterole, ale hod\u00ed sa vedie\u0165, ako s\u00fa tieto dva zdroje spolu prepojen\u00e9. Cholesterol v na\u0161om tele je hlavne<strong> dielom pe\u010dene, <\/strong>ktor\u00e1 si ho vyr\u00e1ba to\u013eko, ko\u013eko telo potrebuje. Ak ho prij\u00edmame aj z potravy, jeho hladina v krvi sa m\u00f4\u017ee meni\u0165 \u2013 ale nie tak dramaticky, ako sme si kedysi mysleli.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U zdrav\u00fdch \u013eud\u00ed pe\u010de\u0148 toti\u017e reaguje ako sk\u00fasen\u00fd mana\u017e\u00e9r. Ke\u010f cholesterol prich\u00e1dza zvonku, <strong>spomal\u00ed jeho vlastn\u00fa produkciu.<\/strong> \u010c\u00edm viac cholesterolu z potravy prijmeme, t\u00fdm menej ho pe\u010de\u0148 vytvor\u00ed. Av\u0161ak aj t\u00e1to schopnos\u0165 m\u00e1 svoj <strong>strop <\/strong>a ak je pr\u00edjem cholesterolu pr\u00edli\u0161 vysok\u00fd, telo nedok\u00e1\u017ee jeho tvorbu \u00faplne zastavi\u0165 a cholesterolu za\u010dne by\u0165 v krvi nadbytok. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby sme v\u0161ak rozumeli tomu, pre\u010do na cholesterole tak z\u00e1le\u017e\u00ed, mus\u00edme do tohto pr\u00edbehu zaradi\u0165 \u010fal\u0161\u00edch hr\u00e1\u010dov \u2013 <strong>lipoprote\u00edny (lipoprote\u00ednov\u00e9 \u010dastice). <\/strong>Hovor\u00edme o zn\u00e1mych <strong>HDL <\/strong>(<em>high-density lipoprotein<\/em>) a<strong> LDL <\/strong>(<em>low-density lipoprotein<\/em>)<strong>, <\/strong>ktor\u00e9<strong> <\/strong>s\u00fa spojen\u00edm prote\u00ednov a lipidov, vr\u00e1tane cholesterolu. <strong>Sl\u00fa\u017eia ako tak\u00e9 dopravn\u00e9 prostriedky<\/strong>, v\u010faka ktor\u00fdm sa cholesterol m\u00f4\u017ee <strong>pohybova\u0165 po tele. <\/strong>A pr\u00e1ve tu sa dost\u00e1vame ku kore\u0148u toho,&nbsp;pre\u010do by n\u00e1s cholesterol mal zauj\u00edma\u0165, ak si chceme udr\u017ea\u0165 pevn\u00e9 zdravie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/cz_kamila_pavlickova_082022_01-1124x749.jpeg\" alt=\"Ako spolu s\u00favis\u00ed cholesterol v tele a v jedle? \" class=\"wp-image-669022\" title=\"Ako spolu s\u00favis\u00ed cholesterol v tele a v jedle? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_kamila_pavlickova_082022_01-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_kamila_pavlickova_082022_01-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_kamila_pavlickova_082022_01-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_kamila_pavlickova_082022_01-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u010co je LDL a HDL cholesterol?&nbsp;<\/h3>\n\n\n\n<p>Ur\u010dite nie je pre v\u00e1s novinkou, \u017ee m\u00e1me nejak\u00e9 lipoprote\u00edny zn\u00e1me ako <strong>LDL <\/strong>a <strong>HDL<\/strong> <strong>cholesterol. <\/strong>A hoci tieto \u010dastice obsahuj\u00fa aj in\u00e9 zlo\u017eky, pokojne ich m\u00f4\u017eeme \u010falej naz\u00fdva\u0165 cholesterolom, preto\u017ee pr\u00e1ve v t\u00fdchto form\u00e1ch tento lipid cestuje po tele.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predstavte si lipoprote\u00edny ako r\u00f4zne druhy dopravn\u00fdch prostriedkov na ru\u0161nej dia\u013enici. <strong>LDL, <\/strong>\u010dasto prez\u00fdvan\u00fd <strong>\u201ezl\u00fd cholesterol\u201c,<\/strong> funguje ako dod\u00e1vka, ktor\u00e1 rozn\u00e1\u0161a cholesterol do tkan\u00edv, kde ho telo vyu\u017e\u00edva. Pokia\u013e ho v\u0161ak m\u00e1me nadbytok a v tele jazd\u00ed prive\u013ea t\u00fdchto dod\u00e1vok, doch\u00e1dza k dopravn\u00fdm z\u00e1pcham a nehod\u00e1m. Vtedy sa cholesterol za\u010dne uklada\u0165 v sten\u00e1ch ciev. Viac sa v cievach hromadia <strong>mal\u00e9 hust\u00e9 LDL,<\/strong> preto\u017ee pre telo je \u0165a\u017e\u0161ie odstr\u00e1ni\u0165 ich. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[22]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na druhej strane, HDL je <strong>\u201edobr\u00fd cholesterol\u201c<\/strong> \u2013 \u0161ikovn\u00fd od\u0165ahov\u00fd voz, ktor\u00fd zbiera prebyto\u010dn\u00fd cholesterol z ciev a vracia ho sp\u00e4\u0165 do <strong>pe\u010dene, <\/strong>kde sa <strong>spracuje <\/strong>a<strong> vyl\u00fa\u010di.<\/strong> Ak je v prem\u00e1vke dostatok t\u00fdchto od\u0165ahov\u00fdch vozov, cievy zostan\u00fa \u010dist\u00e9 a doprava v tele bude plynul\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do tohto dopravn\u00e9ho chaosu v\u0161ak zasahuj\u00fa aj \u010fal\u0161\u00ed hr\u00e1\u010di \u2013 <strong>VLDL<\/strong> (<em>very low density lipoprotein<\/em>) a <strong>triacylglyceroly (TAG). <\/strong>VLDL by sme mohli prirovna\u0165 k cistern\u00e1m pln\u00fdm energie, preto\u017ee ich hlavnou \u00falohou je pren\u00e1\u0161a\u0165 cholesterol a triacylglyceroly, teda tuky, ktor\u00e9 telo vyu\u017e\u00edva ako zdroj alebo z\u00e1sobu paliva. Po vylo\u017een\u00ed tohto n\u00e1kladu sa VLDL <strong>men\u00ed na LDL, <\/strong>a t\u00fdm m\u00f4\u017ee prispie\u0165 k jeho vy\u0161\u0161ej hladine. Tak, ako pred cholesterolom, by sme sa mali ma\u0165 na pozore aj pred<strong> vysokou hladinou triacylglycerolov<\/strong>. Ak ich je pr\u00edli\u0161 ve\u013ea, podporuj\u00fa vznik LDL \u010dast\u00edc a t\u00fdm p\u00e1dom aj ich hromadenie v cievach<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010co z toho teda vypl\u00fdva?<\/strong> Cholesterol nie je s\u00e1m o sebe nepriate\u013e. K\u013e\u00fa\u010dov\u00e9 je v\u0161ak udr\u017eiava\u0165 spr\u00e1vny pomer medzi LDL, HDL a VLDL \u2013 aby doprava na na\u0161ich vn\u00fatorn\u00fdch dia\u013eniciach zostala bezprobl\u00e9mov\u00e1. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,46912,53731,78046,105688,110665\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_je_okolo_cholesterolu_take_halo\"><\/span>Pre\u010do je okolo cholesterolu tak\u00e9 hal\u00f3?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme si u\u017e povedali, cholesterol nie je nejak\u00e1 zl\u00e1 \u010darodejnica, ktor\u00e1 v tele za ka\u017ed\u00fdch okolnost\u00ed p\u00e1cha neplechu. Probl\u00e9m nast\u00e1va a\u017e vtedy, ke\u010f ho m\u00e1me v tele<strong> prive\u013ea<\/strong> a t\u00fdka sa to najm\u00e4 LDL cholesterolu.<strong> <\/strong>Je to pr\u00e1ve on, kto m\u00f4\u017ee spusti\u0165 sled udalost\u00ed ved\u00facich k srdcovo-cievnym probl\u00e9mom. Zv\u00fd\u0161en\u00e9 hladiny cholesterolu s\u00fa za\u010diato\u010dn\u00fdm \u0161t\u00e1diom <strong>infarktu myokardu, mozgovej m\u0155tvice, ischemickej choroby n\u00f4h <\/strong>alebo <strong>srdca <\/strong>(nedostato\u010dn\u00e9 dokrvenie t\u00fdchto svalov).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale ako sa to stane? Nadbytok LDL sa za\u010dne uklada\u0165 do stien tepien a \u010dasom vedie k<strong> ateroskler\u00f3ze. <\/strong>Ide o chronick\u00e9 z\u00e1palov\u00e9 ochorenie, pri ktorom sa hromadia lipidy a in\u00e9 prvky v sten\u00e1ch ciev, z \u010doho vznikaj\u00fa tzv.<strong> aterosklerotick\u00e9 plaky. <\/strong>Ke\u010f sa toti\u017e vo vn\u00fatornej stene cievy (endotel) us\u00eddli LDL cholesterol, podlieha <strong>oxid\u00e1cii <\/strong>a potom vyvol\u00e1va <strong>z\u00e1pal. <\/strong>Na tieto miesta potom prich\u00e1dzaj\u00fa makrof\u00e1gy \u2013 imunitn\u00e9 bunky, ktor\u00e9 sa sna\u017eia tento neporiadok uprata\u0165, ale v procese sa menia na <strong>penov\u00e9 bunky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fdm vznikaj\u00fa plaky na sten\u00e1ch ciev, ak\u00e9si <strong>z\u00e1tky,<\/strong> ktor\u00e9 postupne zu\u017euj\u00fa cievy a obmedzuj\u00fa prietok krvi. Ke\u010f je prietok pr\u00edli\u0161 obmedzen\u00fd, m\u00f4\u017eu nasta\u0165 v\u00e1\u017ene komplik\u00e1cie, ako napr\u00edklad m\u0155tvica. Pri nej nem\u00f4\u017ee do mozgu pr\u00fadi\u0165 dostatok krvi, \u010d\u00edm ho ochudob\u0148uje o kysl\u00edk a gluk\u00f3zu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Najzradnej\u0161ie na ateroskler\u00f3ze je, \u017ee prich\u00e1dza potichu.<\/strong> Typick\u00e9 bolesti, ako tlak na hrudi, sa \u010dasto objavia a\u017e vtedy, ke\u010f je cievny prietok zablokovan\u00fd na 75 %. Pre mnoh\u00fdch \u013eud\u00ed je tak infarkt \u010di m\u0155tvica \u00fapln\u00fdm prekvapen\u00edm. Preto, ak u\u017e nastane ak\u00fatny probl\u00e9m, je nevyhnutn\u00e9 vola\u0165 z\u00e1chranku \u010do najsk\u00f4r. V nemocnici sa potom lek\u00e1ri sna\u017eia spriechodni\u0165 upchat\u00e9 cievy, aby zabr\u00e1nili trval\u00e9mu po\u0161kodeniu mozgu alebo srdca. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,20]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-1963092000-1124x749.jpg\" alt=\"\u010co sp\u00f4sobuje vysok\u00fd cholesterol?\" class=\"wp-image-669038\" title=\"\u010co sp\u00f4sobuje vysok\u00fd cholesterol?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1963092000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1963092000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1963092000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1963092000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_zistit_hodnoty_zdraveho_a_zvyseneho_cholesterolu_a_ake_su\"><\/span>Ako zisti\u0165 hodnoty zdrav\u00e9ho a zv\u00fd\u0161en\u00e9ho cholesterolu a ak\u00e9 s\u00fa?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravideln\u00e9 kontroly hladiny cholesterolu s\u00fa k\u013e\u00fa\u010dov\u00e9 pre udr\u017eanie zdravia srdca a ciev.<strong> Krvn\u00e9 testy,<\/strong> ide\u00e1lne vykon\u00e1van\u00e9 po\u010das prevent\u00edvnych prehliadok u praktick\u00e9ho lek\u00e1ra, odhalia hladiny <strong>celkov\u00e9ho cholesterolu, LDL, HDL<\/strong> aj <strong>triacylglycerolov. <\/strong>Potom na z\u00e1klade t\u00fdchto \u0161tyroch \u00fadajov dok\u00e1\u017ee lek\u00e1r vyhodnoti\u0165, \u010di je v\u00e1\u0161 lipidov\u00fd profil v poriadku alebo nie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u017edy je d\u00f4le\u017eit\u00e9 pozna\u0165 v\u0161etky tieto hodnoty. M\u00f4\u017ee sa toti\u017e sta\u0165, \u017ee v\u00e1s napr\u00edklad vypla\u0161\u00ed vysok\u00fd celkov\u00fd cholesterol, ale z\u00e1rove\u0148 LDL bude v norme a HDL bude vysok\u00fd. Tak\u00fdto scen\u00e1r m\u00f4\u017ee by\u0165 v poriadku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krajiny Eur\u00f3pskej \u00fanie sa pri hodnoten\u00ed cholesterolu v krvi riadia pod\u013ea odpor\u00fa\u010dan\u00ed Eur\u00f3pskej kardiologickej spolo\u010dnosti (ESC) a Eur\u00f3pskej spolo\u010dnosti pre ateroskler\u00f3zu (EAS).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Tabu\u013eka optim\u00e1lnych hodn\u00f4t cholesterolu v krvi<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-left\" data-align=\"left\"><\/th><th class=\"has-text-align-left\" data-align=\"left\"><center>Krit\u00e9ri\u00e1<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Celkov\u00fd cholesterol<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">&lt; 5 mmol\/l<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>LDL cholesterol<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">\u013eudia s ve\u013emi vysok\u00fdm rizikom* &lt; 1,4 mmol\/l<br>\u013eudia s vysok\u00fdm rizikom* &lt; 1,8 mmol\/l<br>\u013eudia so stredn\u00fdm rizikom* &lt; 2,6 mmol\/l<br>\u013eudia s n\u00edzkym rizikom (zdrav\u00ed \u013eudia)* &lt; 3 mmol\/l&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>HDL cholesterol&nbsp;<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">&gt; 1,0 mmol\/l u mu\u017eov&gt; 1,2 mmol\/l u \u017eien<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Triacylglyceroly&nbsp;<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">&lt; 1,7 mmol\/l<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup>&nbsp;<\/figcaption><\/figure>\n\n\n\n<p>*\u010c\u00edm m\u00e1 \u010dlovek v\u00e1\u017enej\u0161ie srdcovo-cievne probl\u00e9my, t\u00fdm pr\u00edsnej\u0161ie sa hodnotia hodnoty LDL cholesterolu v krvi. Zdrav\u00fd \u010dlovek si m\u00f4\u017ee dovoli\u0165 vy\u0161\u0161iu hladinu, zatia\u013e \u010do osoba napr\u00edklad po infarkte myokardu mus\u00ed sp\u013a\u0148a\u0165 pr\u00edsnej\u0161ie krit\u00e9ri\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno v\u00e1s zauj\u00edma, \u010di existuj\u00fa hodnoty cholesterolu<strong> pod\u013ea veku<\/strong> alebo<strong> pohlavia.<\/strong> Odpove\u010f znie, \u017ee \u017eiadne takto upraven\u00e9 krit\u00e9ri\u00e1 nem\u00e1me. Je v\u0161ak typick\u00e9, \u017ee star\u0161\u00ed \u013eudia maj\u00fa be\u017ene vy\u0161\u0161\u00ed LDL cholesterol. Rovnako plat\u00ed, \u017ee <strong>mu\u017ei ho maj\u00fa v\u0161eobecne vy\u0161\u0161\u00ed ako \u017eeny. <\/strong>Hodnoty cholesterolu u \u017eien sa v\u0161ak prirodzene zvy\u0161uj\u00fa po <strong>menopauze,<\/strong> a to kv\u00f4li slabn\u00facemu vplyvu estrog\u00e9nu. \u013dudia, ktor\u00fdch sa to t\u00fdka, by preto mali by\u0165 obzvl\u00e1\u0161\u0165 opatrn\u00ed a stara\u0165 sa o svoje telo a cievy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_sposobuje_vysoky_cholesterol\"><\/span>\u010co sp\u00f4sobuje vysok\u00fd cholesterol?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Be\u017ene sa do\u010d\u00edtate, \u017ee pri zv\u00fd\u0161enej hladine cholesterolu v krvi je nutn\u00e9 zmeni\u0165 jed\u00e1lni\u010dek a to v\u0161etky probl\u00e9my vyrie\u0161i. V skuto\u010dnosti v\u0161ak nejde len o v\u00fd\u017eivu, ale o<strong> mnoho \u010fal\u0161\u00edch faktorov<\/strong>, ktor\u00e9 maj\u00fa prsty v tom, \u017ee telo m\u00e1 <strong>nadmern\u00e9 z\u00e1soby cholesterolu. <\/strong>\u010co v\u0161etko m\u00f4\u017ee st\u00e1\u0165 za jeho zv\u00fd\u0161enou hladinou v krvi?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Nevhodn\u00e1 v\u00fd\u017eiva<\/h3>\n\n\n\n<p>To, \u010do si d\u00e1vame na tanier, m\u00e1 nepopierate\u013ene siln\u00fd vplyv na hladinu cholesterolu v krvi. Hlavn\u00fa rolu tu hr\u00e1 nadmern\u00fd pr\u00edjem <strong>nas\u00fdten\u00fdch <\/strong>a <strong>transmastn\u00fdch kysel\u00edn. <\/strong>Probl\u00e9mom je hlavne \u010dast\u00e1 konzum\u00e1cia nas\u00fdten\u00fdch tukov z <strong>tu\u010dn\u00fdch druhov m\u00e4sa, tu\u010dn\u00fdch \u00faden\u00edn <\/strong>(klob\u00e1sy, sal\u00e1my, slanina a pod.) \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vysoko priemyselne spracovan\u00fdch potrav\u00edn<\/strong><\/a><strong>.<\/strong> V nich n\u00e1jdeme aj druh\u00e9 spom\u00ednan\u00e9 transmastn\u00e9 tuky, ktor\u00e9 podporuj\u00fa zvy\u0161ovanie LDL cholesterolu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani sladkosti&nbsp;nie s\u00fa bez viny. Pr\u00edli\u0161 ve\u013ea <strong>jednoduch\u00fdch cukrov<\/strong> a <strong>rafinovan\u00fdch sacharidov, <\/strong>ktor\u00e9 n\u00e1jdeme napr\u00edklad v sladk\u00fdch n\u00e1pojoch \u010di cukrovink\u00e1ch, m\u00f4\u017ee podporova\u0165 tvorbu <strong>triacylglycerolov <\/strong>v pe\u010deni. Ako sme si u\u017e povedali, tie sa potom zap\u00e1jaj\u00fa do metabolizmu lipoprote\u00ednov a maj\u00fa na svedom\u00ed \u010fal\u0161ie <strong>zv\u00fd\u0161enie LDL<\/strong> (zl\u00e9ho<strong>) <\/strong>a <strong>zn\u00ed\u017eenie HDL <\/strong>(dobr\u00e9ho) <strong>cholesterolu. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby to nebolo tak\u00e9 jednoduch\u00e9, cholesterol m\u00f4\u017ee by\u0165 vysok\u00fd, aj ke\u010f n\u00e1m v jed\u00e1lni\u010dku <strong>ch\u00fdba vl\u00e1knina<\/strong> alebo m\u00e1me<strong> nadmern\u00fd kalorick\u00fd pr\u00edjem. <\/strong>Preto je d\u00f4le\u017eit\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pozrie\u0165 sa na jed\u00e1lni\u010dek komplexne<\/a> a postupne meni\u0165 stravovacie n\u00e1vyky, ktor\u00e9 m\u00f4\u017eu prispieva\u0165 k vysok\u00e9mu cholesterolu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-1678830593-1124x749.jpg\" alt=\"Nezdrav\u00e1 strava podporuje zvy\u0161ovanie cholesterolu\" class=\"wp-image-669054\" title=\"Nezdrav\u00e1 strava podporuje zvy\u0161ovanie cholesterolu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1678830593-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1678830593-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1678830593-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1678830593-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nedostatok fyzickej aktivity<\/h3>\n\n\n\n<p>Minimum pohybu m\u00f4\u017eeme pokojne prirovna\u0165 k zanedbanej \u00fadr\u017ebe. Preto\u017ee aj pohyb je sp\u00f4sob, ako sa star\u00e1me o svoje telo a ak n\u00e1m ch\u00fdba, \u013eahko sa nie\u010do pokaz\u00ed. Pri nedostatku fyzickej aktivity sa m\u00f4\u017ee <strong>zn\u00ed\u017ei\u0165 efektivita pe\u010dene <\/strong>a t\u00fdm aj odstra\u0148ovanie LDL cholesterolu. Ten m\u00e1 potom viac mo\u017enost\u00ed<strong> hromadi\u0165 sa v cievach. <\/strong>Z\u00e1rove\u0148 sa<strong> zni\u017euje aj HDL cholesterol.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e, bez pohybu svaly nem\u00f4\u017eu dostato\u010dne vyu\u017e\u00edva\u0165 triacylglyceroly z krvi na energiu. Vedci si tie\u017e myslia, \u017ee s nedostatkom pohybu m\u00f4\u017ee \u00eds\u0165 ruku v ruke aj ni\u017e\u0161ia aktivita enz\u00fdmov, napr\u00edklad <strong>lipoprote\u00ednovej lip\u00e1zy. <\/strong>T\u00e1 m\u00e1 za \u00falohu odb\u00farava\u0165 nadmern\u00e9 lipidy v krvi. Jednoducho povedan\u00e9, m\u00e1lo pohybu <strong>spoma\u013euje metabolizmus tukov<\/strong>, podporuje ich ukladanie v cievach a vydl\u00e1\u017e\u010fuje cestu k ateroskler\u00f3ze. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10,13,14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160port a prirodzen\u00fd pohyb by preto mali by\u0165 ur\u010dite prioritou, ke\u010f chceme by\u0165 dlhodobo zdrav\u00ed a fit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nadv\u00e1ha a obezita&nbsp;<\/h3>\n\n\n\n<p>Pr\u00edli\u0161 ve\u013ea<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>telesn\u00e9ho tuku<\/strong><\/a> dok\u00e1\u017ee s metabolizmom cholesterolu celkom zam\u00e1va\u0165. Predstavte si pe\u010de\u0148 ako tov\u00e1re\u0148, ktor\u00e1 spracov\u00e1va tuk aj cholesterol a vyr\u00e1ba z nich bal\u00ed\u010dky VLDL, aby ich poslala \u010falej do tela. Ke\u010f je v\u0161ak telo zahlten\u00e9 ve\u013ek\u00fdm mno\u017estvom tuku, ktor\u00fd sa<strong> uvo\u013e\u0148uje z tukov\u00e9ho tkaniva, <\/strong>tov\u00e1re\u0148 mus\u00ed zv\u00fd\u0161i\u0165 aj v\u00fdrobu. V\u00fdsledkom je pr\u00edli\u0161 ve\u013ea lipoprote\u00ednov VLDL, ktor\u00e9 sa potom premie\u0148aj\u00fa na <strong>LDL \u010dastice. <\/strong>A \u010do sa stane, ke\u010f m\u00e1me nadmieru LDL u\u017e viete \u2013 m\u00f4\u017eu sa uklada\u0165 v cievach a postupne pripravova\u0165 skvel\u00e9 podmienky pre ateroskler\u00f3zu. <sup>[7]<\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-1387838599-1124x750.jpg\" alt=\"Nadv\u00e1ha a obezita prispievaj\u00fa k vysok\u00e9mu cholesterolu\" class=\"wp-image-669086\" title=\"Nadv\u00e1ha a obezita prispievaj\u00fa k vysok\u00e9mu cholesterolu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1387838599-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1387838599-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1387838599-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1387838599-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Faj\u010denie&nbsp;<\/h3>\n\n\n\n<p>P\u013e\u00faca nie s\u00fa jedin\u00fdm miestom v tele, kde za sebou cigarety zanech\u00e1vaj\u00fa sp\u00fa\u0161\u0165. Faj\u010denie m\u00e1 vplyv aj na <strong>cievy,<\/strong> a to tak, \u017ee podporuje<strong> zvy\u0161ovanie LDL cholesterolu, triacylglycerolov <\/strong>a naopak <strong>zni\u017eovanie HDL cholesterolu. <\/strong>Navy\u0161e, zabra\u0165 dost\u00e1va aj samotn\u00e1 cievna stena, preto\u017ee touto \u010dinnos\u0165ou v nej podporujeme <strong>z\u00e1palov\u00e9 procesy <\/strong>a celkovo prispievame k tomu, \u017ee sa <strong>r\u00fdchlej\u0161ie po\u0161kodzuje.<\/strong> Faj\u010denie tie\u017e<strong> zni\u017euje antioxida\u010dn\u00e9 schopnosti tela,<\/strong> \u010di\u017ee podporuje oxida\u010dn\u00fd stres a tvorbu vo\u013en\u00fdch radik\u00e1lov. Na to je n\u00e1chyln\u00fd zl\u00fd LDL cholesterol, ktor\u00fd <strong>\u013eahko oxiduje <\/strong>a ak sa v tejto forme ulo\u017e\u00ed do ciev, \u010falej ich e\u0161te viac ni\u010d\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00e1 spr\u00e1va v\u0161ak je, \u017ee pokia\u013e u\u017e raz niekto faj\u010d\u00ed, neznamen\u00e1 to, \u017ee bude ma\u0165 vysok\u00e9 riziko srdcovo-cievnych probl\u00e9mov nav\u017edy. Riziko sa toti\u017e zni\u017euje v momente, ako \u010dlovek s cigaretami skon\u010d\u00ed. Dokonca sta\u010dia u\u017e <strong>dva mesiace bez cigariet<\/strong> na to, aby sa uk\u00e1zal pozit\u00edvny efekt. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Nadmern\u00e9 pitie alkoholu&nbsp;<\/h3>\n\n\n\n<p>Ani alkohol nie je bez viny. Pri jeho pit\u00ed doch\u00e1dza k zv\u00fd\u0161eniu hladiny <strong>triacylglycerolov <\/strong>v krvi. To potom podporuje tvorbu lipoprote\u00ednov VLDL a \u010falej ich premenu na zl\u00fd LDL cholesterol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/co-robi-alkohol-s-nasim-telom-a-existuje-vobec-zdrava-davka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Alkohol<\/a> navy\u0161e negat\u00edvne ovplyv\u0148uje<strong> funkciu pe\u010dene,<\/strong> ktor\u00e1 je k\u013e\u00fa\u010dov\u00e1 pre<strong> metabolizmus tukov. <\/strong>Po\u0161kodenie pe\u010dene m\u00f4\u017ee sp\u00f4sobi\u0165 hromadenie lipidov v krvi, \u010d\u00edm sa \u010falej zhor\u0161uje rovnov\u00e1ha lipidov\u00e9ho profilu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto urob\u00edte dobre, ke\u010f budete konzumova\u0165 alkohol minim\u00e1lne, ide\u00e1lne v\u00f4bec, aby ste si udr\u017eali zdrav\u00e9 hladiny cholesterolu a zn\u00ed\u017eili riziko ochoren\u00ed srdca. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-2022334187-1124x749.jpg\" alt=\"Alkohol podporuje zvy\u0161ovanie cholesterolu\" class=\"wp-image-669102\" title=\"Alkohol podporuje zvy\u0161ovanie cholesterolu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2022334187-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2022334187-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2022334187-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2022334187-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Chronick\u00fd stres<\/h3>\n\n\n\n<p>Stres je ako tak\u00fd nevidite\u013en\u00fd nepriate\u013e, ktor\u00fd potichu a postupne vy\u010derp\u00e1va na\u0161e telo. A to aj tak, \u017ee m\u00f4\u017ee zvy\u0161ova\u0165 hladinu cholesterolu v krvi. Ke\u010f sme dlhodobo vystaven\u00ed stresu, na\u0161e telo produkuje viac <strong>kortizolu <\/strong>a <strong>adrenal\u00ednu <\/strong>\u2013 stresov\u00fdch horm\u00f3nov, ktor\u00e9 m\u00f4\u017eu podporova\u0165 pe\u010de\u0148 k zv\u00fd\u0161enej tvorbe cholesterolu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e, stres \u010dasto vedie k <strong>nezdrav\u00fdm n\u00e1vykom, <\/strong>ako je prejedanie sa, preferovanie tu\u010dn\u00fdch a sladk\u00fdch jed\u00e1l \u010di zv\u00fd\u0161en\u00e1 konzum\u00e1cia alkoholu, \u010do \u010falej prispieva k zv\u00fd\u0161eniu hladiny LDL cholesterolu a triacylglycerolov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[24]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto je d\u00f4le\u017eit\u00e9 nielen sledova\u0165 hladinu cholesterolu, ale aj akt\u00edvne riadi\u0165 stres prostredn\u00edctvom<strong> relaxa\u010dn\u00fdch techn\u00edk, fyzickej aktivity<\/strong> a <strong>zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu.&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-1403049734-1124x750.jpg\" alt=\"Stres zvy\u0161uje cholesterol\" class=\"wp-image-669118\" title=\"Stres zvy\u0161uje cholesterol\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1403049734-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1403049734-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1403049734-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1403049734-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Genetika<\/h3>\n\n\n\n<p>Niektor\u00ed \u013eudia m\u00f4\u017eu ma\u0165 vysok\u00fa hladinu cholesterolu doslova v g\u00e9noch. Mnoh\u00e9 z nich toti\u017e k\u00f3duj\u00fa funkciu enz\u00fdmov a \u010fal\u0161\u00edch \u010dast\u00ed metabolizmu cholesterolu. Ak s\u00fa tieto g\u00e9ny nejak odli\u0161n\u00e9 od normy, \u010dlovek s takouto genetickou v\u00fdbavou m\u00f4\u017ee ma\u0165<strong> prirodzene vy\u0161\u0161iu hladinu cholesterolu v krvi. <\/strong>Pokia\u013e je pr\u00ed\u010dinou genetika, tento probl\u00e9m sa m\u00f4\u017ee t\u00fdka\u0165 aj \u0161t\u00edhlych, vy\u0161portovan\u00fdch \u013eud\u00ed s perfektnou \u017eivotospr\u00e1vou.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje dokonca genetick\u00e1 porucha naz\u00fdvan\u00e1 <strong>famili\u00e1rna hypercholesterol\u00e9mia, <\/strong>ktor\u00e1 sp\u00f4sobuje, \u017ee telo m\u00e1 probl\u00e9m odb\u00farava\u0165 LDL cholesterol. Ten sa potom hromad\u00ed v krvi aj<strong> napriek zdravej \u017eivotospr\u00e1ve. <\/strong>Pod\u013ea zn\u00e1mych \u0161tatist\u00edk m\u00e1 t\u00fato poruchu zhruba 1 z 313 \u013eud\u00ed z be\u017enej popul\u00e1cie, ktor\u00e1 nem\u00e1 \u017eiadne kardiovaskul\u00e1rne probl\u00e9my. Pri tejto genetickej poruche je d\u00f4le\u017eit\u00e9 u\u017e\u00edva\u0165 lieky na zn\u00ed\u017eenie cholesterolu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12,26]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ke\u010f g\u00e9ny neoklameme, v\u00e4\u010d\u0161inou na ne nem\u00f4\u017eeme h\u00e1dza\u0165 probl\u00e9m s vysokou hladinou cholesterolu. Vo v\u00e4\u010d\u0161ine plat\u00ed, \u017ee za \u0148u m\u00f4\u017ee v prvom rade nespr\u00e1vny \u017eivotn\u00fd \u0161t\u00fdl a pr\u00e1ve vhodn\u00fdmi zmenami v ka\u017edodennej starostlivosti o telo m\u00f4\u017eeme dr\u017ea\u0165 cholesterol pod kontrolou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_znizit_vysoky_cholesterol\"><\/span>Ako zn\u00ed\u017ei\u0165 vysok\u00fd cholesterol?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysok\u00fd cholesterol m\u00f4\u017ee postupne podkop\u00e1va\u0165 va\u0161e zdravie. Na\u0161\u0165astie, existuj\u00fa <strong>overen\u00e9 sp\u00f4soby,<\/strong> ako tieto hodnoty dosta\u0165 pod kontrolu a z\u00e1rove\u0148 podpori\u0165 HDL cholesterol. Nejde&nbsp;v\u0161ak o \u017eiadny dom\u00e1ci recept na \u010distenie ciev, z\u00e1zra\u010dn\u00fd po\u017eiera\u010d cholesterolu ani \u010daj na zn\u00ed\u017eenie cholesterolu, ale <strong>poctiv\u00e9 zmeny v \u017eivotnom \u0161t\u00fdle. <\/strong>Ka\u017ed\u00fd krok smerom k zn\u00ed\u017eeniu cholesterolu sa po\u010d\u00edta, a preto sa pozrime, \u010do v\u0161etko m\u00f4\u017eete urobi\u0165 pre svoje zdravie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Upravte si jed\u00e1lni\u010dek<\/h3>\n\n\n\n<p>V prvom rade je d\u00f4le\u017eit\u00e9 urobi\u0165 rev\u00edziu svojho stravovania, preto\u017ee pr\u00e1ve tam \u010dasto le\u017e\u00ed kame\u0148 \u00farazu. K\u013e\u00fa\u010dom je jed\u00e1lni\u010dek bohat\u00fd na potraviny, ktor\u00e9 podporuj\u00fa zdrav\u00fa hladinu cholesterolu a z\u00e1rove\u0148 chudobn\u00fd na tie, ktor\u00e9 ju zvy\u0161uj\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 s\u00fa z\u00e1sady di\u00e9ty na zn\u00ed\u017eenie cholesterolu?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Obmedzte nas\u00fdten\u00e9 mastn\u00e9 kyseliny (SFA)<\/strong> z nevhodn\u00fdch potrav\u00edn. Patria sem<strong> tu\u010dn\u00e9 m\u00e4s\u00e1, \u00fadeniny, tuky tropick\u00fdch paliem (kokosov\u00fd alebo palmov\u00fd tuk)<\/strong> alebo r\u00f4zne <strong>cukrovinky <\/strong>(\u010dokol\u00e1dy, smotanov\u00e9 zmrzliny a pod.).<\/li>\n\n\n\n<li><strong>Vyh\u00fdbajte sa transmastn\u00fdm kyselin\u00e1m. <\/strong>Tie n\u00e1jdete v potravin\u00e1ch s <strong>\u010diasto\u010dne stu\u017een\u00fdmi tukmi,<\/strong> ako s\u00fa r\u00f4zne cukrovinky s \u010dokol\u00e1dovou polevou, pe\u010divo s polevou alebo n\u00e1pl\u0148ou, su\u0161en\u00e9 s\u00f3jov\u00e9 n\u00e1poje at\u010f.<\/li>\n\n\n\n<li><strong>Nas\u00fdten\u00e9 tuky nahra\u010fte mononenas\u00fdten\u00fdmi (MUFA). <\/strong>Ak sa toti\u017e \u010do i len 1% energetick\u00e9ho pr\u00edjmu tvoren\u00e9ho SFA nahrad\u00ed MUFA, vedie to k zn\u00ed\u017eeniu hladiny LDL cholesterolu v krvi. MUFA n\u00e1jdete v <strong>rastlinn\u00fdch olejoch, orechoch, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechov\u00fdch masl\u00e1ch<\/strong><\/a><strong>, semen\u00e1ch <\/strong>alebo aj v <strong>avok\u00e1de.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Zv\u00fd\u0161te pr\u00edjem polynenas\u00fdten\u00fdch MK, vr\u00e1tane omega-3. <\/strong>V jed\u00e1lni\u010dku by v\u00e1m preto nemali ch\u00fdba\u0165 tu\u010dn\u00e9 morsk\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a> ani spom\u00ednan\u00e9<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinn\u00e9 oleje<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>semen\u00e1<\/strong> alebo <strong>orechy<\/strong><\/a><strong>. <\/strong>Z rastlinn\u00fdch zdrojov v obsahu omega-3 vynikaj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 orechy<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semienka<\/a> alebo <strong>\u013eanov\u00fd olej. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,8]<\/mark><\/sup><\/li>\n\n\n\n<li>Chcete rozumie\u0165 e\u0161te lep\u0161ie tomu, ak\u00fd je rozdiel medzi jednotliv\u00fdmi tukmi a ako sa spr\u00e1vaj\u00fa v tele? Dozviete sa to v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zdrav\u00e9 a nezdrav\u00e9 tuky: Ktor\u00e9 potraviny jes\u0165 a ak\u00fdm sa rad\u0161ej vyhn\u00fa\u0165?<\/strong><\/a><\/li>\n\n\n\n<li><strong>Pridajte do jed\u00e1lni\u010dka<\/strong> <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kninu<\/strong><\/a><strong>. <\/strong>\u00da\u010dinnej\u0161ia je t\u00e1 rozpustn\u00e1, ktor\u00e1 v \u010dreve z\u00edskava formu g\u00e9lu, na ktor\u00fd sa via\u017eu \u017el\u010dov\u00e9 kyseliny (d\u00f4le\u017eit\u00e9 pre tr\u00e1venie tukov). Tie sa potom <strong>nem\u00f4\u017eu vstreba\u0165 do krvi<\/strong> a pe\u010de\u0148 mus\u00ed na tvorbu nov\u00fdch pou\u017ei\u0165 cholesterol z krvi. Na \u0148u je bohat\u00e9 ovocie a zelenina, ale aj<strong> celozrnn\u00e9 potraviny, <\/strong><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a><strong> <\/strong>\u010di <strong>orechy <\/strong>a <strong>semen\u00e1. <\/strong>Tie\u017e sa d\u00e1 u\u017e\u00edva\u0165 vo forme <a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplementu<\/a>. Denne by sme mali prija\u0165 ide\u00e1lne <strong>25 \u2013 30 g <\/strong>vl\u00e1kniny.<\/li>\n\n\n\n<li>Obmedzte pr\u00edjem <strong>jednoduch\u00fdch cukrov<\/strong> a <strong>rafinovan\u00fdch sacharidov.<\/strong> Na jednoduch\u00e9 cukry s\u00fa bohat\u00e9 cukrovinky, sladen\u00e9 n\u00e1poje, d\u017e\u00fasy a \u010fal\u0161ie sladk\u00e9 dobroty. Rafinovan\u00e9 sacharidy n\u00e1jdete v produktoch z bielej m\u00faky, jemnom pe\u010dive (napr. croissanty a pod.), cukrovink\u00e1ch at\u010f.&nbsp;<\/li>\n\n\n\n<li><strong>Minimalizujte pitie alkoholu <\/strong>alebo ide\u00e1lne ho obmedzte <strong>\u00faplne.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pir\u00e1ciu na to, ako sa za\u010da\u0165 zdravo stravova\u0165, v\u00e1m poskytneme v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/IMG_6903-1-1124x749.jpeg\" alt=\"Di\u00e9ta na cholesterol\" class=\"wp-image-669134\" title=\"Di\u00e9ta na cholesterol\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/IMG_6903-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/IMG_6903-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/IMG_6903-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/IMG_6903-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Existuj\u00fa \u0161peci\u00e1lne potraviny, ktor\u00e9 zni\u017euj\u00fa cholesterol?&nbsp;<\/h4>\n\n\n\n<p>Aj v pr\u00edpade cholesterolu plat\u00ed, \u017ee zmeny v jed\u00e1lni\u010dku sa navz\u00e1jom dop\u013a\u0148aj\u00fa a najlep\u0161ie funguj\u00fa spolo\u010dne. Je v\u0161ak nieko\u013eko potrav\u00edn, u ktor\u00fdch sa ukazuje, \u017ee v\u010faka svojmu zlo\u017eeniu maj\u00fa e\u0161te o nie\u010do silnej\u0161\u00ed vplyv na telo a zn\u00ed\u017eenie cholesterolu. \u010co zni\u017euje cholesterol?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Potraviny bohat\u00e9 na <strong>fytosteroly. <\/strong>To s\u00fa l\u00e1tky, ktor\u00e9 maj\u00fa podobn\u00fa stavbu ako cholesterol, a preto v \u010dreve pom\u00e1haj\u00fa <strong>br\u00e1ni\u0165 jeho vstrebaniu do krvi.<\/strong> Prirodzene sa nach\u00e1dzaj\u00fa v <strong>strukovin\u00e1ch, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mandliach<\/strong><\/a><strong>,<\/strong> <strong>celozrnn\u00fdch potravin\u00e1ch, rastlinn\u00fdch olejoch <\/strong>(napr. s\u00f3jov\u00fd alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olivov\u00fd<\/a>). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Fermentovan\u00e1 \u010derven\u00e1 ry\u017ea <\/strong>(<em>Red Yeast Rice<\/em>) si svoju poves\u0165 z\u00edskala v\u010faka \u00fa\u010dinnej l\u00e1tke<strong> monakol\u00ednu K. <\/strong>Ide o l\u00e1tku, ktor\u00e1 v tele p\u00f4sob\u00ed podobne ako lovastat\u00edn \u2013 liek na zni\u017eovanie cholesterolu. Blokuje enz\u00fdm, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd v tvorbe cholesterolu v pe\u010deni. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ovsen\u00e9 vlo\u010dky<\/strong><\/a><strong> <\/strong>a potraviny z <strong>ja\u010dme\u0148a<\/strong> obsahuj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/beta-glukany-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-gluk\u00e1ny<\/strong><\/a><strong>,<\/strong> \u010do je rozpustn\u00e1 vl\u00e1knina ktor\u00e1 pom\u00e1ha zni\u017eova\u0165 vstreb\u00e1vanie cholesterolu z potravy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>\u010cierny cesnak <\/strong>tie\u017e v \u0161t\u00fadi\u00e1ch ukazuje svoje s\u013eubn\u00e9 \u00fa\u010dinky na kardiovaskul\u00e1rne zdravie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ktor\u00e9 s\u00fa vhodn\u00e9 a nevhodn\u00e9 potraviny na cholesterol?&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Preferovan\u00e9 potraviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potraviny, ktor\u00e9 jes\u0165 s mierou<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Nevhodn\u00e9 potraviny<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00e9 obilniny (ra\u017e, ja\u010dme\u0148, ovos, p\u0161eno, ry\u017ea at\u010f.)<br>pseudoobilniny (<a href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">poh\u00e1nka<\/a>, amarant)<br>celozrnn\u00e9 produkty (celozrnn\u00e9 cestoviny, pe\u010divo, ovsen\u00e9 vlo\u010dky, at\u010f.)<br>zelenina<br><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a><br>ovocie<br><a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a><br><a href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e4so z hydiny<\/a><br>mlie\u010dne v\u00fdrobky s n\u00edzkym a stredn\u00fdm obsahom tuku&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">v\u00fdrobky z bielej m\u00faky (biele pe\u010divo a pod.)<br>su\u0161en\u00e9 ovocie<br>chud\u00e9 \u010derven\u00e9 m\u00e4so<br>vajcia<br>oleje&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">cukrovinky<br>kol\u00e1\u010de, z\u00e1kusky,&nbsp;<br>n\u00e1poje sladen\u00e9 cukrom&nbsp;<br>tu\u010dn\u00e9 syr<br>\u00fadeniny<br>tu\u010dn\u00e9 m\u00e4so<br>margar\u00edny<br>kokosov\u00fd, palmov\u00fd tuk<br><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. H\u00fdbte sa<\/h3>\n\n\n\n<p>Pohyb je jedn\u00fdm z na\u0161ich najlep\u0161\u00edch par\u0165\u00e1kov na ceste ku zdraviu. Pravideln\u00fa fyzick\u00fa aktivitu odpor\u00fa\u010da aj <strong>Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia (WHO), <\/strong>okrem in\u00e9ho aj preto, \u017ee dnes je u\u017e dobre preuk\u00e1zan\u00e9, \u017ee pom\u00e1ha <strong>zni\u017eova\u0165 \u00famrtnos\u0165 na srdcovo-cievne ochorenia.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zdrav\u00fd \u010dlovek by sa mal pod\u013ea WHO t\u00fd\u017edenne venova\u0165 najmenej <strong>150 \u2013 300 min\u00fat aktivit\u00e1m s miernou intenzitou.<\/strong> To znamen\u00e1 2,5 \u2013 5 hod\u00edn vytrvalostn\u00fdch aktiv\u00edt v pohodovom tempe \u2013 napr\u00edklad prech\u00e1dzky, beh, bicyklovanie, pl\u00e1vanie at\u010f.<\/li>\n\n\n\n<li>To m\u00f4\u017ee by\u0165 nahraden\u00e9 aspo\u0148 <strong>75 \u2013 150 min\u00fatami intenz\u00edvnej aer\u00f3bnej aktivity. <\/strong>\u010ci\u017ee 1 \u2013 2,5 hodiny aktiv\u00edt, pri ktor\u00fdch sa poriadne zapot\u00edme a zad\u00fdchame (r\u00fdchlej\u0161\u00ed beh, cyklistika, intervalov\u00e9 tr\u00e9ningy a pod.). Aktivity s r\u00f4znou intenzitou samozrejme m\u00f4\u017eeme kombinova\u0165.<\/li>\n\n\n\n<li>Dospel\u00ed \u013eudia by sa mali ide\u00e1lne venova\u0165 aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>silov\u00e9mu tr\u00e9ningu<\/strong><\/a><strong>. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[25]<\/mark><\/sup>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa v\u0161ak chceme zamera\u0165 priamo na zlep\u0161enie hladiny cholesterolu, zo \u0161t\u00fadi\u00ed vypl\u00fdva, \u017ee najlep\u0161\u00ed efekt maj\u00fa <strong>dlh\u0161ie trvaj\u00face vytrvalostn\u00e9 aktivity <\/strong>a<strong> intenz\u00edvnej\u0161ie cvi\u010denie. <\/strong>Hod\u00ed sa tak zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">behanie<\/a>, intenz\u00edvnej\u0161ie <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u00e1vanie<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cyklistiku<\/a>, HIIT (napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tabata-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">TABATA<\/a>) alebo kruhov\u00e9 tr\u00e9ningy a \u010fal\u0161ie intenz\u00edve \u0161porty. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najlep\u0161ie ale urob\u00edte, ke\u010f budete kombinova\u0165 <strong>vytrvalostn\u00e9 \u0161porty, silov\u00fd tr\u00e9ning<\/strong> aj <strong>intenz\u00edvne aktivity.<\/strong> Tak zacielite na zdravie srdca, kost\u00ed a jednoducho cel\u00e9ho tela. Odpor\u00fa\u010dania od WHO hovoria o minim\u00e1lnom mno\u017estve aktivity, preto bude len dobr\u00e9, ke\u010f si e\u0161te prid\u00e1te. Pritom nezab\u00fadajte ani na <strong>prirodzen\u00fd ka\u017edodenn\u00fd pohyb,<\/strong> vr\u00e1tane <strong>ch\u00f4dze <\/strong>a ke\u010f je to mo\u017en\u00e9, \u010do najmenej \u010dasu tr\u00e1vte seden\u00edm.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"Pohyb pom\u00e1ha zni\u017eova\u0165 cholesterol\" class=\"wp-image-669150\" title=\"Pohyb pom\u00e1ha zni\u017eova\u0165 cholesterol\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_21-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_21-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_21-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nau\u010dte sa kontrolova\u0165 stres<\/h3>\n\n\n\n<p>Ke\u010f pr\u00eddete na to, ako dosta\u0165 stres aspo\u0148 trochu pod kontrolu, po\u010fakuj\u00fa sa v\u00e1m nielen srdce a cievy, ale cel\u00e9 telo. Techn\u00edk ako redukova\u0165 stres je mnoho a je len na v\u00e1s, ktor\u00e9 bud\u00fa najviac vyhovova\u0165 v\u00e1\u0161mu \u017eivotn\u00e9mu \u0161t\u00fdlu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spom\u00ednan\u00fd<strong> pravideln\u00fd pohyb<\/strong> a <strong>\u0161port <\/strong>s\u00fa skvel\u00e9 antistresov\u00e9 pom\u00f4cky.<\/li>\n\n\n\n<li>Venujte sa <strong>z\u00e1\u013eub\u00e1m,<\/strong> ktor\u00e9 v\u00e1s bavia a robia v\u00e1m rados\u0165. M\u00f4\u017ee to by\u0165 ma\u013eovanie, \u010d\u00edtanie, <a href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">joga<\/a>, tanec alebo \u010doko\u013evek, pri \u010dom radi tr\u00e1vite svoj \u010das.<\/li>\n\n\n\n<li>Bu\u010fte so svojimi bl\u00edzkymi.<\/li>\n\n\n\n<li>P\u00ed\u0161te si <strong>denn\u00edk.<\/strong><\/li>\n\n\n\n<li>Sk\u00faste <a href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>medit\u00e1ciu<\/strong><\/a><strong> <\/strong>alebo <strong>mindfulness.<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017eete vysk\u00fa\u0161a\u0165 aj <strong>adaptog\u00e9ny,<\/strong> \u010do s\u00fa suplementy na pomoc s kontrolou stresu.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o vplyve stresu na zdravie a sp\u00f4soboch, ako ho dosta\u0165 pod kontrolu sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pri nadv\u00e1he alebo obezite zn\u00ed\u017ete svoju hmotnos\u0165&nbsp;<\/h3>\n\n\n\n<p>Ak v\u00e1s tr\u00e1pi vysok\u00fd cholesterol a m\u00e1te aj kil\u00e1 navy\u0161e, chudnutie v\u00e1m m\u00f4\u017ee pravdepodobne urobi\u0165 dobr\u00fa slu\u017ebu. Ukazuje sa, \u017ee na to, aby sa uk\u00e1zal \u00fa\u010dinok, sta\u010d\u00ed zn\u00ed\u017ei\u0165 hmotnos\u0165 o <strong>5 \u2013 10 %. <\/strong>Napr\u00edklad, ak osoba v\u00e1\u017ei 90 kg, zn\u00ed\u017eenie hmotnosti o 4,5 \u2013 9 kg m\u00f4\u017ee prispie\u0165 k zn\u00ed\u017eeniu hladiny LDL cholesterolu a triglyceridov, ako aj k zv\u00fd\u0161eniu hladiny HDL cholesterolu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Di\u00e9ta na zn\u00ed\u017eenie cholesterolu m\u00f4\u017ee by\u0165 z\u00e1rove\u0148 di\u00e9tou na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/5-ako-schudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chudnutie<\/a>, ak si nastav\u00edte ten spr\u00e1vny<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a>. S t\u00fdm, aj s v\u00fdpo\u010dtom vhodn\u00e9ho mno\u017estva bielkov\u00edn, sacharidov a tukov, v\u00e1m pom\u00f4\u017ee na\u0161a<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/strong><\/a><strong>. <\/strong>\u010ealej v\u00e1m pri pl\u00e1novan\u00ed jed\u00e1l pod\u013ea v\u00fdsledkov porad\u00ed n\u00e1\u0161 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kompletn\u00fd n\u00e1vod na jed\u00e1lni\u010dek na mieru<\/a>. Schudn\u00fa\u0165 sa d\u00e1 \u013eahko aj v\u00fd\u017eivou a nie je nutn\u00e9 hne\u010f zh\u00e1\u0148a\u0165 Ozempic, Wegovy ani \u010fal\u0161ie <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ozempic-wegovy-a-dalsie-lieky-na-chudnutie-ako-funguju-a-pre-koho-su-vhodne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lieky na chudnutie<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u00e9 chudnutie nie je len o men\u0161\u00edch porci\u00e1ch. Ak v\u00e1s zauj\u00edma, \u010do v\u0161etko treba pri reduk\u010dnej di\u00e9te zoh\u013eadni\u0165, nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 tipov, ako schudn\u00fa\u0165, za\u010da\u0165 cvi\u010di\u0165 a zdravo jes\u0165.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-506933769-1124x749.jpg\" alt=\"Vplyv chudnutia na cholesterol\" class=\"wp-image-669166\" title=\"Vplyv chudnutia na cholesterol\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-506933769-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-506933769-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-506933769.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vysk\u00fa\u0161ajte suplementy<\/h3>\n\n\n\n<p>Na za\u010diatku ka\u017edej cesty za lep\u0161ou hladinou cholesterolu by mala by\u0165<strong> zmena \u017eivotn\u00e9ho \u0161t\u00fdlu. <\/strong>Pre e\u0161te lep\u0161ie v\u00fdsledky potom m\u00f4\u017eete experimentova\u0165 s <strong>doplnkami v\u00fd\u017eivy.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/beta-glukany-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beta-gluk\u00e1ny<\/strong><\/a> prispievaj\u00fa k udr\u017eaniu norm\u00e1lnej hladiny cholesterolu v krvi tak, \u017ee zni\u017euj\u00fa jeho vstreb\u00e1vanie z tr\u00e1viaceho traktu.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glukoman\u00e1n<\/strong><\/a> je druh vl\u00e1kniny, ktor\u00fd v d\u00e1vke 4 g denne pom\u00e1ha udr\u017eiava\u0165 cholesterol pod kontrolou.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/chitosan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Chitosan<\/strong><\/a><strong> <\/strong>je tie\u017e druh vl\u00e1kniny s podobn\u00fdm \u00fa\u010dinkom, ako m\u00e1 glukoman\u00e1n.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/extrakt-z-fermentovanej-cervenej-ryze-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Extrakt z fermentovanej ry\u017ee<\/strong><\/a> obsahuje <strong>monakol\u00edn K,<\/strong> ktor\u00fd m\u00e1 \u00fa\u010dinok podobn\u00fd lieku na zni\u017eovanie cholesterolu a podporuje tak zachovanie zdravej hladiny cholesterolu v krvi.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny<\/strong><\/a> sa celkovo p\u00fd\u0161ia prospe\u0161n\u00fdm p\u00f4soben\u00edm na kardiovaskul\u00e1rne zdravie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Rastlinn\u00e9 steroly <\/strong>a <strong>stanoly, <\/strong>ktor\u00e9 patria medzi fytosteroly,<strong> <\/strong>s\u00fa rastlinn\u00e9 zl\u00fa\u010deniny, ktor\u00e9 konkuruj\u00fa cholesterolu pri absorpcii v \u010drev\u00e1ch. T\u00fdm <strong>zni\u017euj\u00fa jeho vstreb\u00e1vanie <\/strong>a ved\u00fa k poklesu hladiny LDL v krvi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n\n\n\n<li>Existuj\u00fa aj pr\u00edrodn\u00e9 lieky na cholesterol, ktor\u00e9 m\u00f4\u017eu fungova\u0165 na princ\u00edpe kombin\u00e1cie viacer\u00fdch \u00fa\u010dinn\u00fdch l\u00e1tok a extraktov. Pr\u00edkladom tak\u00e9ho pr\u00edpravku je arter\u00edn.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_07-1124x843.jpg\" alt=\"Doplnky v\u00fd\u017eivy na zn\u00ed\u017eenie cholesterolu\" class=\"wp-image-669182\" title=\"Vplyv chudnutia na cholesterol\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_07-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_07-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_07-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/cz_jakub_enzl_07-092023_07-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzorovy_jedalnicek_na_znizenie_cholesterolu\"><\/span>Vzorov\u00fd jed\u00e1lni\u010dek na zn\u00ed\u017eenie cholesterolu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010fme sa spolu pozrie\u0165 na to, ako by mohol vyzera\u0165 jednodenn\u00fd jed\u00e1lni\u010dek pri snahe zn\u00ed\u017ei\u0165 vysok\u00fd cholesterol. Pl\u00e1n je pre imagin\u00e1rnu <strong>30-ro\u010dn\u00fa \u017eenu, <\/strong>ktor\u00e1 sa okrem <strong>zn\u00ed\u017eenia hladiny cholesterolu<\/strong> sna\u017e\u00ed aj <strong>schudn\u00fa\u0165. <\/strong>Dvakr\u00e1t t\u00fd\u017edenne silovo cvi\u010d\u00ed a raz si ide zabeha\u0165. Jej denn\u00fd kalorick\u00fd pr\u00edjem je 1800 kcal a mno\u017estvo makro\u017eiv\u00edn je nasleduj\u00face \u2013 bielkoviny: 128 g, sacharidy 206 g, tuky 49 g.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Denn\u00e9 jedlo<\/center>&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potraviny<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ra\u0148ajky<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ovsen\u00e1 ka\u0161a s chia semienkami<\/strong><br>Ovsen\u00e9 vlo\u010dky (50 g)<br><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Srv\u00e1tkov\u00fd prote\u00edn<\/a>&nbsp;(20 g)<br>Jablko&nbsp;(70 g)<br>Maliny (50 g)<br>Chia semen\u00e1 (10 g)<br>\u0160korica&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Biely jogurt s ovoc\u00edm&nbsp;<\/strong><br>N\u00edzkotu\u010dn\u00fd biely jogurt (150 g)<br>\u010cu\u010doriedky (50 g)<br>Poh\u00e1nkov\u00e9 vlo\u010dky (30 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pe\u010den\u00fd losos s quinoou a dusenou zeleninou&nbsp;<\/strong><br>Pe\u010den\u00fd losos (100 g)<br><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a> (60 g)<br>Brokolica, mrkva, cuketa (200 g)<br>Olivov\u00fd olej&nbsp;(1 \u010dl)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Olovrant<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Celozrnn\u00fd chlieb s tvarohovou n\u00e1tierkou a avok\u00e1dom&nbsp;<\/strong><br>Celozrnn\u00fd chlieb&nbsp;(50 g)<br>N\u00e1tierka (40 g)<br>Avok\u00e1do (30 g)<br>Cherry paradajky&nbsp;(50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160al\u00e1t s c\u00edcerom a tofu<\/strong>&nbsp;<br><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">C\u00edcer<\/a> (80 g, varen\u00fd)<br>Zelenina &#8211; uhorka, paprika, at\u010f. (150 g)<br>\u0160al\u00e1tov\u00e1 zmes (100 g)<br><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> (70 g)<br>Citr\u00f3nov\u00e1 \u0161\u0165ava a olivov\u00fd olej na dresing&nbsp;(1 \u010dl)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Samozrejme, tento jeden de\u0148 je iba <strong>in\u0161pir\u00e1ciou,<\/strong> ako by tak\u00fd jed\u00e1lni\u010dek mohol vyzera\u0165. Potom z\u00e1le\u017e\u00ed na<strong> individu\u00e1lnych preferenci\u00e1ch<\/strong> ka\u017ed\u00e9ho z n\u00e1s, ak\u00e9 potraviny zarad\u00edme do stravy alebo ko\u013eko jed\u00e1l denne si doprajeme. Zlo\u017eenie sa navy\u0161e bude odv\u00edja\u0165 aj od toho, ako ve\u013emi je hladina cholesterolu zv\u00fd\u0161en\u00e1. <strong>\u010c\u00edm je vy\u0161\u0161ia, t\u00fdm by mal by\u0165 jed\u00e1lni\u010dek striktnej\u0161\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_funguju_lieky_na_cholesterol\"><\/span>Ako funguj\u00fa lieky na cholesterol?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysok\u00e1 hladina cholesterolu je v\u00e1\u017eny zdravotn\u00fd probl\u00e9m, preto ak nepom\u00e1haj\u00fa zmeny vo v\u00fd\u017eive, pohybovom re\u017eime ani suplementy, lek\u00e1r m\u00f4\u017ee predp\u00edsa\u0165 <strong>lieky na zn\u00ed\u017eenie cholesterolu. <\/strong>Existuje nieko\u013eko typov s r\u00f4znymi mechanizmami \u00fa\u010dinku.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stat\u00edny <\/strong>zni\u017euj\u00fa tvorbu cholesterolu v pe\u010deni a t\u00e1 ho potom mus\u00ed viac odobera\u0165 z krvi. T\u00fdm sa v krvi zni\u017euje hladina cholesterolu. Pr\u00edkladom stat\u00ednov s\u00fa atorvastat\u00edn, simvastat\u00edn alebo rosuvastat\u00edn.&nbsp;<\/li>\n\n\n\n<li><strong>Inhib\u00edtory absorpcie cholesterolu<\/strong>, napr\u00edklad <strong>ezetimib,<\/strong> zni\u017euj\u00fa vstreb\u00e1vanie cholesterolu z tr\u00e1viaceho traktu.<\/li>\n\n\n\n<li><strong>Fibr\u00e1ty <\/strong>zni\u017euj\u00fa hladinu triacylglycerolov.&nbsp;<\/li>\n\n\n\n<li><strong>Sekvestranty \u017el\u010dov\u00fdch kysel\u00edn <\/strong>zni\u017euj\u00fa sp\u00e4tn\u00e9 vstreb\u00e1vanie \u017el\u010dov\u00fdch kysel\u00edn z \u010dreva do krvi. Ke\u010f\u017ee na ich tvorbu je potrebn\u00fd cholesterol, telo mus\u00ed siahnu\u0165 hlb\u0161ie do jeho z\u00e1sob, aby vytvorilo nov\u00e9 \u017el\u010dov\u00e9 kyseliny a t\u00fdm zni\u017euje jeho hladinu v krvi.<\/li>\n\n\n\n<li><strong>PCSK9 inhib\u00edtory<\/strong> zvy\u0161uj\u00fa po\u010det LDL receptorov na povrchu pe\u010de\u0148ov\u00fdch buniek, \u010d\u00edm zvy\u0161uj\u00fa odb\u00faravanie LDL cholesterolu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cholesterol nie je na\u0161\u00edm nepriate\u013eom, ale d\u00f4le\u017eit\u00fdm hr\u00e1\u010dom v biochemick\u00fdch procesoch n\u00e1\u0161ho tela. Ke\u010f v\u0161ak jeho mno\u017estvo presiahne zdrav\u00fa hranicu, dok\u00e1\u017ee n\u00e1s pekne potr\u00e1pi\u0165. Aby sme \u010do najviac <strong>zn\u00ed\u017eili riziko ateroskler\u00f3zy, infarktu,<\/strong> <strong>mozgovej m\u0155tvice<\/strong> a \u010fal\u0161\u00edch probl\u00e9mov, mus\u00edme ho ma\u0165 pod kontrolou. K\u013e\u00fa\u010dom k zdrav\u00fdm hodnot\u00e1m cholesterolu je rovnov\u00e1ha v <strong>strave, pohybe, zvl\u00e1dan\u00ed stresu<\/strong> aj celkovom \u017eivotnom \u0161t\u00fdle. Zdrav\u00fd tanier, pravideln\u00fd pohyb, kontrola stresu a spr\u00e1vne n\u00e1vyky dok\u00e1\u017eu <strong>zn\u00ed\u017ei\u0165 LDL cholesterol, zv\u00fd\u0161i\u0165 HDL <\/strong>a udr\u017ea\u0165 cievy vo forme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezab\u00fadajte v\u0161ak, \u017ee prevencia je v\u017edy jednoduch\u0161ia ne\u017e rie\u0161enie probl\u00e9mov. Sledujte svoj cholesterol pravidelne, spolupracujte so svoj\u00edm lek\u00e1rom a urobte z mal\u00fdch zmien ka\u017edodenn\u00fa rutinu. Va\u0161e srdce v\u00e1m za to po\u010fakuje \u2013 a vy sa budete c\u00edti\u0165 lep\u0161ie, zdrav\u0161ie a pln\u00ed energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pirovali sme v\u00e1s v tom, ako sa e\u0161te lep\u0161ie stara\u0165 o svoje telo? Prezdie\u013eate \u010dl\u00e1nok medzi svojich priate\u013eov a zn\u00e1mych a pode\u013ete sa s nimi o cenn\u00e9 inform\u00e1cie.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e1pi v\u00e1s vysok\u00fd cholesterol alebo mu chcete pred\u00eds\u0165? V \u010dl\u00e1nku v\u00e1m prezrad\u00edme, ako si nastavi\u0165 di\u00e9tu, ako zn\u00ed\u017ei\u0165 cholesterol aj bez liekov a mnoho \u010fal\u0161\u00edch odpoved\u00ed na va\u0161e ot\u00e1zky.<\/p>\n","protected":false},"author":156,"featured_media":668926,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":"[]"},"categories":[7],"tags":[6046,6067,6159,6069,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-668925","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-dieta","10":"tag-tuky","11":"tag-zdravie","12":"tag-zdravy-zivotny-styl","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co sp\u00f4sobuje vysok\u00fd cholesterol a ako ho zn\u00ed\u017ei\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vysok\u00fd cholesterol vedie k ateroskler\u00f3ze a upchatiu ciev. 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