{"id":670021,"date":"2025-01-17T13:44:56","date_gmt":"2025-01-17T12:44:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=670021"},"modified":"2025-01-20T13:48:36","modified_gmt":"2025-01-20T12:48:36","slug":"what-causes-high-cholesterol-and-how-can-you-lower-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/","title":{"rendered":"What Causes High Cholesterol and How Can You Lower It?"},"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.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/#What_Is_Cholesterol\" title=\"What Is Cholesterol?\">What Is Cholesterol?<\/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.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/#Why_Is_There_So_Much_Fuss_About_Cholesterol\" title=\"Why Is There So Much Fuss About Cholesterol?\">Why Is There So Much Fuss About Cholesterol?<\/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.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/#How_to_Determine_Healthy_Cholesterol_Levels_and_What_Counts_as_High\" title=\"How to Determine Healthy Cholesterol Levels and What Counts as High?\">How to Determine Healthy Cholesterol Levels and What Counts as High?<\/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.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/#What_Causes_High_Cholesterol\" title=\"What Causes High Cholesterol?\">What Causes High Cholesterol?<\/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.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/#How_to_Lower_High_Cholesterol\" title=\"How to Lower High Cholesterol\">How to Lower High 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.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/#Sample_Meal_Plan_for_Lowering_Cholesterol\" title=\"Sample Meal Plan for Lowering Cholesterol\">Sample Meal Plan for Lowering Cholesterol<\/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.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/#How_Do_Cholesterol-Lowering_Medications_Work\" title=\"How Do Cholesterol-Lowering Medications Work?\">How Do Cholesterol-Lowering Medications Work?<\/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.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cholesterol has a bad reputation, but did you know that our bodies absolutely need it? It plays a vital role in many essential functions, including the <strong>production of testosterone<\/strong> and <strong>vitamin D.<\/strong> Problems arise when cholesterol levels <strong>exceed healthy limits.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When present in excess, cholesterol often accumulates in blood vessels, setting the stage for <strong>heart attacks, strokes,<\/strong> and other <strong>cardiovascular diseases<\/strong>\u2014leading causes of death globally. To prevent or even reverse this unwanted buildup, it\u2019s essential to care for your body. So, how can you keep your cholesterol levels in check? Let\u2019s find out.&nbsp;<sup><mark 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=\"What_Is_Cholesterol\"><\/span>What Is Cholesterol?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cholesterol is a <strong>specific lipid<\/strong> that\u2019s vital for our bodies\u2014it plays a key role in many physiological processes. Surprisingly, most of the cholesterol in our system <strong>doesn\u2019t come from food<\/strong> but is produced by our own bodies. Because cholesterol is so essential, the body<strong> ensures it meets its needs<\/strong> by producing about 70% of it, leaving only 30% to be sourced from our diet. However, when dietary cholesterol intake is too high, problems can arise, as we\u2019ll explore further.&nbsp;<sup><mark 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 is indispensable for the proper functioning of <strong>cell membranes,<\/strong> the production of <strong>hormones<\/strong> like <a style=\"font-size: 1rem\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/symptoms-of-low-testosterone-and-how-to-fight-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>testosterone<\/strong><\/a><span style=\"font-size: 1rem\"> and <strong>oestrogen,<\/strong> the synthesis of <\/span><a href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamin D<\/strong><\/a><span style=\"font-size: 1rem\">, and the creation of <strong>bile acids<\/strong> that help digest <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/.\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fats<\/a>. Under normal circumstances, the body self-regulates cholesterol production to meet its needs.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>While our bodies produce cholesterol, we also get it from <strong>food,<\/strong> particularly<strong> animal products<\/strong> such as meat, dairy, and eggs. <strong>You won\u2019t find cholesterol in plant-based foods,<\/strong> which is why many believe <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetarian diets<\/a> are inherently healthier.<\/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=\"What Is Cholesterol?\" class=\"wp-image-668988\" title=\"What Is 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\">How Are Cholesterol Levels in the Body and Diet Linked?<\/h3>\n\n\n\n<p>Although we\u2019re discussing the same substance, it\u2019s important to understand how dietary cholesterol interacts with the cholesterol in our bodies. Cholesterol in the body is mainly <strong>produced by the liver,<\/strong> which creates exactly what the body needs. When cholesterol is consumed through food, its level in the blood can fluctuate, but not as dramatically as once thought.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In healthy individuals, the <strong>liver adjusts its production<\/strong> based on dietary intake. The more cholesterol we consume, the less the liver produces. However, this regulatory mechanism has its <strong>limits,<\/strong> and if dietary cholesterol is too high, the body can\u2019t fully halt its own production, leading to an excess in the bloodstream.&nbsp;<sup><mark 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>To fully grasp the importance of cholesterol, we need to introduce another key player\u2014<strong>lipoproteins. Known as HDL (high-density lipoprotein)<\/strong> and <strong>LDL (low-density lipoprotein),<\/strong> these are compounds made of proteins and lipids (including cholesterol). <strong>They act as transportation systems<\/strong> that allow cholesterol to <strong>move through the body.<\/strong> Understanding their roles is crucial to maintaining good health. <sup><mark 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=\"How Are Cholesterol Levels in the Body and Diet Linked?\" class=\"wp-image-669022\" title=\"How Are Cholesterol Levels in the Body and Diet Linked?\" 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\">What Are LDL and HDL Cholesterol?<\/h3>\n\n\n\n<p>You\u2019ve probably heard of <strong>LDL<\/strong> and <strong>HDL cholesterol.<\/strong> Although these lipoproteins carry more than just cholesterol, we often refer to them simply as &#8220;cholesterol&#8221; because they\u2019re the main vehicles for this lipid in the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Think of lipoproteins as vehicles on a busy highway. <strong>LDL,<\/strong> often called <strong>&#8220;bad cholesterol,&#8221;<\/strong> functions like delivery vans, transporting cholesterol to tissues where it\u2019s needed. However, if there\u2019s too much LDL in the bloodstream, these vans can cause traffic jams, leading to cholesterol building up on artery walls. <strong>Smaller, denser LDL<\/strong> <strong>particles<\/strong> are especially problematic because they\u2019re harder for the body to remove.&nbsp;<sup><mark 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>On the other hand, HDL, the <strong>&#8220;good cholesterol,&#8221;<\/strong> acts as a cleanup crew. These vehicles collect excess cholesterol from the arteries and return it to the <strong>liver,<\/strong> where it\u2019s <strong>processed<\/strong> and <strong>eliminated.<\/strong> With enough HDL in circulation, arteries stay clear, and traffic flows smoothly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Joining the traffic chaos are other players \u2013 <strong>VLDL<\/strong> (very low-density lipoprotein) and <strong>triacylglycerols (TAG).<\/strong> VLDL can be thought of as tankers full of energy, with their primary role being to transport cholesterol and triacylglycerols (fats) that the body uses as an energy source or stores as reserves. Once this cargo is unloaded, VLDL<strong> transforms into LDL,<\/strong> which can contribute to elevated LDL levels. Similarly to cholesterol, we should also be cautious about <strong>high levels of triacylglycerols.<\/strong> When these levels are excessive, they promote the formation of LDL particles, leading to their accumulation in the arteries.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>What&#8217;s the takeaway from this?<\/strong> Cholesterol itself isn\u2019t the enemy. The key is to maintain a healthy balance between LDL, HDL, and VLDL to keep the &#8220;traffic&#8221; on your internal highways flowing smoothly.&nbsp;<sup><mark 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=\"78046,62779,36388,49777,60667,87505,64225,81421,54667,6268,43912,5383,58753,46912,66463,5585\" ><\/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=\"Why_Is_There_So_Much_Fuss_About_Cholesterol\"><\/span>Why Is There So Much Fuss About Cholesterol?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As we\u2019ve mentioned, cholesterol is not the evil villain it&#8217;s often made out to be; it only becomes problematic when levels <strong>exceed<\/strong> healthy limits, especially in the case of LDL cholesterol. It\u2019s this &#8220;bad&#8221; cholesterol that can trigger a chain of events leading to cardiovascular issues. High cholesterol levels mark the initial stage of conditions such as <strong>heart attack, stroke,<\/strong> or<strong> ischaemic diseases<\/strong> affecting the <strong>legs<\/strong> or <strong>heart<\/strong> (caused by insufficient blood supply to these muscles).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But how does this happen? An excess of LDL cholesterol begins to build up in the artery walls, leading to a condition called <strong>atherosclerosis.<\/strong> This is a chronic inflammatory disease in which lipids and other elements accumulate in the walls of the blood vessels, creating what are known as <strong>atherosclerotic plaques.<\/strong> When LDL cholesterol settles in the inner lining of the blood vessel (the endothelium), it undergoes <strong>oxidation<\/strong> and triggers <strong>inflammation.<\/strong> Immune cells, called macrophages, rush in to clean up the mess, but in doing so, they transform into <strong>foam cells.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These foam cells form plaques on the blood vessel walls\u2014essentially <strong>blockages<\/strong> that gradually narrow the arteries and restrict blood flow. When blood flow becomes too restricted, serious complications, like a stroke, can occur. In a stroke, the brain doesn\u2019t receive enough blood, depriving it of oxygen and glucose. <sup><mark 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>The dangerous thing about atherosclerosis is that it often develops silently.<\/strong> Typical symptoms, like chest pressure, usually only appear when blood flow is blocked by 75%. For many people, a heart attack or stroke can come as a complete surprise. That\u2019s why, if an acute issue occurs, it\u2019s crucial to call for medical assistance immediately. In the hospital, doctors will try to reopen the blocked arteries to prevent permanent damage to the brain or heart.&nbsp;<sup><mark 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=\"What Causes High Cholesterol?\" class=\"wp-image-669038\" title=\"What Causes High 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=\"How_to_Determine_Healthy_Cholesterol_Levels_and_What_Counts_as_High\"><\/span>How to Determine Healthy Cholesterol Levels and What Counts as High?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Regular cholesterol checks are essential for maintaining a healthy heart and circulatory system. <strong>Blood tests,<\/strong> ideally carried out during regular check-ups with your GP, can reveal levels of <strong>total cholesterol, LDL, HDL,<\/strong> and <strong>triglycerides.<\/strong> Based on these four values, your doctor will assess whether your lipid profile is in a healthy range or needs attention.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It\u2019s important to know all of these values. For instance, a high total cholesterol reading might alarm you, but if your LDL is within normal levels and your HDL is high, this could be perfectly fine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Countries in the European Union follow guidelines set by the European Society of Cardiology (ESC) and the European Atherosclerosis Society (EAS) for cholesterol evaluation.<\/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\">Table: Optimal Blood Cholesterol Levels<\/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\">Criteria<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Total 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\">Very High Risk* &lt; 1.4 mmol\/l\r\nHigh Risk* &lt; 1.8 mmol\/l\r\nModerate Risk* &lt; 2.6 mmol\/l\r\nLow Risk (Healthy Individuals)* &lt; 3 mmol\/l<\/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 for men, &gt; 1.2 mmol\/l for women<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Triglycerides<\/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 class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup>&nbsp;<\/figcaption><\/figure>\n\n\n\n<p>*The more severe a person\u2019s cardiovascular issues, the stricter the LDL cholesterol target. A healthy individual can afford a higher level, whereas someone recovering from a heart attack will need stricter guidelines.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You might be wondering whether cholesterol levels vary <strong>by age<\/strong> or <strong>gender.<\/strong> The answer is that we don\u2019t have cholesterol targets adjusted by age or gender. However, it\u2019s common for older people to have higher LDL cholesterol levels, and <strong>men generally have higher levels than women.<\/strong> After <strong>menopause,<\/strong> women\u2019s cholesterol levels tend to rise due to decreasing estrogen levels. Therefore, those affected should be particularly cautious and take care of their health and blood vessels.&nbsp;<sup><mark 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=\"What_Causes_High_Cholesterol\"><\/span>What Causes High Cholesterol?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You\u2019ve likely come across advice suggesting that changing your diet can solve high cholesterol levels. While nutrition plays a critical role, <strong>cholesterol levels<\/strong> are also influenced by <strong>several other factors.<\/strong> Let\u2019s take a closer look at what can contribute to high cholesterol levels in the blood.<\/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. Poor Nutrition<\/h3>\n\n\n\n<p>What you put on your plate has a significant impact on your blood cholesterol levels. A major culprit is the excessive intake of <strong>saturated<\/strong> and <strong>trans fats.<\/strong> These are often found in <strong>fatty meats, processed meats<\/strong> (like salami and bacon), and other <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-reduce-highly-processed-foods-in-your-diet-and-eat-healthier\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>highly processed foods<\/strong><\/a>. The latter is also rich in trans fats, which can raise LDL cholesterol. <sup><mark 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>Sweets are another offender. Consuming excessive <strong>simple sugars<\/strong> and r<strong>efined carbohydrates,<\/strong> such as those in sugary drinks and sweets, can stimulate the liver to produce more <strong>triglycerides.<\/strong> As previously discussed, these triglycerides interact with lipoproteins, contributing to <strong>higher LDL<\/strong> (&#8220;bad cholesterol&#8221;) levels and <strong>lower HDL<\/strong> (&#8220;good cholesterol&#8221;) levels.<strong>&nbsp;<\/strong><sup><mark 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>Additionally, a diet <strong>lacking in fibre<\/strong> or with <strong>excessive caloric intake<\/strong> can also lead to high cholesterol. For a long-term solution, it\u2019s essential to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">take a comprehensive approach to your diet<\/a>&nbsp;and gradually adopt healthier eating habits to effectively manage cholesterol levels.<\/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=\"Unhealthy Eating Contributes to Increased Cholesterol Levels\" class=\"wp-image-669054\" title=\"Unhealthy Eating Contributes to Increased Cholesterol Levels\" 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. Lack of Physical Activity<\/h3>\n\n\n\n<p>A sedentary lifestyle can be compared to neglecting the maintenance of a machine. Physical activity is essential for maintaining the body&#8217;s health, and without it, things can start to go wrong. Insufficient exercise <strong>reduces the liver&#8217;s ability<\/strong> to eliminate LDL cholesterol, allowing it to <strong>accumulate in blood vessels. <\/strong>At the same time, <strong>HDL cholesterol levels decrease.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Additionally, without regular movement, muscles cannot efficiently use triglycerides from the blood for energy. Researchers also believe that inactivity may reduce the activity of certain enzymes, such as <strong>lipoprotein lipase,<\/strong> which helps break down excessive lipids in the blood. This combination <strong>slows fat metabolism,<\/strong> promotes fat deposits in arteries, and increases the risk of atherosclerosis.&nbsp;<sup><mark 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>Incorporating sports and daily physical activity into your routine should be a top priority if you want to stay healthy and 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. Excess Weight and Obesity<\/h3>\n\n\n\n<p>Carrying excess <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/what-percentage-of-body-fat-do-you-need-to-have-to-see-abs\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>body fat<\/strong><\/a> can disrupt cholesterol metabolism significantly. Think of the liver as a factory that processes fat and cholesterol, packaging them into VLDL particles for distribution throughout the body. When the body is overwhelmed with excessive fat <strong>released from fat tissue,<\/strong> the liver increases production. This results in too many VLDL particles, which eventually convert to <strong>LDL cholesterol.<\/strong> As we\u2019ve discussed, excessive LDL levels can accumulate in arteries and set the stage for atherosclerosis.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[7]<\/sup><\/mark><\/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=\"Excess Weight and Obesity Contribute to High Cholesterol\" class=\"wp-image-669086\" title=\"Excess Weight and Obesity Contribute to High Cholesterol\" 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. Smoking<\/h3>\n\n\n\n<p>The harmful effects of smoking extend beyond the lungs. Smoking also affects the blood vessels by by promoting an <strong>increase in LDL cholesterol<\/strong> and <strong>triglyceride<\/strong> levels while <strong>decreasing HDL cholesterol.<\/strong> It also damages blood vessel walls by triggering <strong>inflammation,<\/strong> leading to <strong>faster deterioration.<\/strong> Smoking further <strong>reduces the body&#8217;s antioxidant capacity,<\/strong> promoting oxidative stress and the formation of free radicals. LDL cholesterol is particularly <strong>vulnerable to oxidation,<\/strong> and once oxidised, it deposits in blood vessels, causing further damage.&nbsp;<sup><mark 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>The good news? If you&#8217;re a smoker already, it doesn&#8217;t mean that you will have a high risk of cardiovascular problems forever. The risk of cardiovascular problems starts decreasing the moment you quit smoking. Positive effects can be observed as early as <strong>two months after quitting.<\/strong> <sup><mark 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. Excessive Alcohol Consumption<\/h3>\n\n\n\n<p>Alcohol isn\u2019t innocent either. Drinking increases blood <strong>triglyceride<\/strong> levels, which encourages the production of VLDL particles and their subsequent conversion to 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 class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-does-alcohol-do-to-our-body-and-is-there-such-a-thing-as-a-healthy-dose\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Alcohol<\/a>&nbsp;also impairs <strong>liver function,<\/strong> which is vital for <strong>fat metabolism.<\/strong> Liver damage can lead to lipid build-up in the blood, further disrupting the lipid profile balance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minimising alcohol consumption\u2014or better yet, avoiding it entirely\u2014is an excellent way to maintain healthy cholesterol levels and reduce the risk of heart disease.&nbsp;<sup><mark 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=\"Alcohol Contributes to Increased Cholesterol Levels\" class=\"wp-image-669102\" title=\"Alcohol Contributes to Increased Cholesterol Levels\" 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. Chronic Stress<\/h3>\n\n\n\n<p>Stress is an invisible enemy that quietly and gradually takes a toll on the body, including increasing blood cholesterol levels. Prolonged stress leads to higher production of <strong>cortisol<\/strong> and <strong>adrenaline<\/strong>\u2014stress hormones that can stimulate the liver to produce more cholesterol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Additionally, stress often triggers<strong> unhealthy habits,<\/strong> such as overeating, craving fatty or sugary foods, and consuming more alcohol, which further raises LDL cholesterol and triglyceride levels.&nbsp;<sup><mark 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>It\u2019s crucial not only to monitor cholesterol levels but also to manage stress effectively. <strong>Relaxation techniques, physical activity,<\/strong> and <strong>maintaining a healthy lifestyle<\/strong> are essential tools for combating stress.<\/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=\"Stress Increases Cholesterol Levels\" class=\"wp-image-669118\" title=\"Stress Increases Cholesterol Levels\" 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. Genetics<\/h3>\n\n\n\n<p>Some people may inherit high cholesterol through their genes. Genetics influence the function of enzymes and other components involved in cholesterol metabolism. For individuals with specific genetic variations, <strong>higher cholesterol levels can occur naturally,<\/strong> even in fit and healthy individuals with excellent lifestyles.&nbsp;<sup><mark 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>One genetic disorder, <strong>familial hypercholesterolaemia,<\/strong> prevents the body from effectively breaking down LDL cholesterol, causing it to accumulate in the blood <strong>despite a healthy lifestyle.<\/strong> According to statistics, around 1 in 313 people in the general population have this condition, even without cardiovascular issues. In such cases, cholesterol-lowering medications are crucial.&nbsp;<sup><mark 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>While genetic factors can play a role, high cholesterol is most often the result of an unhealthy lifestyle. Fortunately, adopting positive lifestyle changes can help keep cholesterol levels under control in most cases.<\/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=\"How_to_Lower_High_Cholesterol\"><\/span>How to Lower High Cholesterol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>High cholesterol can gradually undermine your health. Fortunately, there are <strong>proven ways<\/strong> to get these levels under control while also boosting HDL cholesterol. However, this isn\u2019t about a miracle solution like a home remedy for &#8220;cleansing arteries,&#8221; a magical cholesterol-eating food, or a special tea to lower cholesterol. Instead, it\u2019s about implementing <strong>genuine lifestyle changes.<\/strong> Every step towards lowering cholesterol counts, so let\u2019s take a closer look at what you can do to support your health.<\/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. Revise Your Diet<\/h3>\n\n\n\n<p>Diet is often the root cause of high cholesterol, so start by re-evaluating your eating habits. A cholesterol-friendly diet should include foods that support healthy cholesterol levels while limiting those that increase it.<\/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\">What Are the Key Principles of a Cholesterol-Lowering Diet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Limit saturated fats (SFA):<\/strong> Avoid <strong>fatty meats, processed meats, tropical fats such as coconut or palm oil,<\/strong> and high-fat <strong>treats<\/strong> like chocolate or creamy ice cream.<\/li>\n\n\n\n<li><strong>Avoid trans fats:<\/strong> These are found in <strong>partially hydrogenated oils,<\/strong> commonly used in confectionery with chocolate coatings, baked goods with fillings or glazes, and some processed soy products.<\/li>\n\n\n\n<li><strong>Replace saturated fats with monounsaturated fats (MUFA):<\/strong> Replacing even 1% of SFA with MUFA can reduce LDL cholesterol levels. Good sources include <strong>plant oils, nuts,<\/strong> <a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nut butters<\/strong><\/a><strong>, seeds,<\/strong> and <strong>avocados. <\/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>Increase polyunsaturated fats, including omega-3s:<\/strong> Your diet should therefore include fatty <a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fish<\/a>, as well as the previously mentioned <a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>plant-based oils<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.com\/seeds-and-nuts\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>seeds, <\/strong>and <strong>nuts<\/strong><\/a>. Among plant sources, <a href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">walnuts<\/a>, <a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia seeds<\/a>, and <strong>flaxseed oil<\/strong> stand out as particularly rich in omega-3s.<strong> <\/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>Do you want to better understand the differences between various types of fats and how they behave in the body? Find out more in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Healthy and Unhealthy Fats: Which Foods to Eat and Which to Avoid?<\/strong><\/a><\/li>\n\n\n\n<li><strong>Add <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre<\/a> to your meals:<\/strong> Soluble fibre forms a gel in the gut that binds to bile acids, which are essential for fat digestion. These bile acids are then <strong>unable to be reabsorbed into the bloodstream,<\/strong> prompting the liver to use cholesterol from the blood to produce new bile acids. Excellent sources of fibre include fruits, vegetables,<strong> whole grains, <a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">legumes<\/a>, nuts,<\/strong> and <strong>seeds.<\/strong> Fibre <a href=\"https:\/\/gymbeam.com\/fibre\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">supplements<\/a> are also an option. Ideally, you should aim to consume <strong>25\u201330 grams<\/strong> of fibre daily.<\/li>\n\n\n\n<li>Limit your intake of <strong>simple sugars and refined carbohydrates.<\/strong> Simple sugars are abundant in sweets, sugary drinks, juices, and other sweet treats. Refined carbohydrates are commonly found in products made from white flour, such as pastries (e.g., croissants) and confectionery items.<\/li>\n\n\n\n<li><strong>Minimise alcohol consumption:<\/strong> Ideally, avoid alcohol <strong>altogether<\/strong> to maintain healthy cholesterol levels.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you\u2019re looking for more guidance, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Is Healthy Eating and How Can You Learn to Eat Healthily?<\/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=\"Cholesterol Diet\" class=\"wp-image-669134\" title=\"Cholesterol Diet\" 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\">Are There Specific Foods That Lower Cholesterol?<\/h4>\n\n\n\n<p>When it comes to managing cholesterol, dietary changes work best when combined, creating a synergistic effect. However, some foods stand out for their unique composition and have an even stronger impact on reducing cholesterol levels. So, what foods are particularly effective at lowering cholesterol?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Foods rich in phytosterols:<\/strong> Phytosterols are structurally similar to cholesterol and <strong>block its absorption in the gut.<\/strong> They are found in <strong>legumes, <a href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">almonds<\/a>, whole grains, and plant oils<\/strong> (like soy or olive oil). <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>Fermented red yeast rice:<\/strong> Known for <strong>monacolin K,<\/strong> a compound that works like lovastatin\u2014a cholesterol-lowering medication\u2014it inhibits the enzyme responsible for cholesterol production in the liver.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Oats<\/a> and barley:<\/strong> These contain <a href=\"https:\/\/gymbeam.com\/beta-glucans-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-glucans<\/strong><\/a>, a type of soluble fibre that reduces cholesterol absorption from food. <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>Black garlic:<\/strong> This ingredient shows promising cardiovascular benefits in studies.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[4]<\/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<h4 class=\"wp-block-heading\">Which Foods Are Suitable or Unsuitable for Cholesterol?<\/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\">Preferred Foods<\/th><th class=\"has-text-align-center\" data-align=\"center\">Foods to Consume in Moderation<\/th><th class=\"has-text-align-center\" data-align=\"center\">Unsuitable Foods<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Whole grains (rye, barley, oats, millet, rice, etc.) Pseudocereals (<a href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.com\/buckweat\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">buckwheat<\/a>, amaranth) Whole-grain products (whole-grain pasta, bread, oats, etc.) Vegetables <a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Legumes<\/a> Fruit <a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fish<\/a> <a href=\"https:\/\/gymbeam.com\/chicken-breasts-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Poultry<\/a> Low- and medium-fat dairy products<\/td><td class=\"has-text-align-center\" data-align=\"center\">Products made from white flour (white bread, etc.)\r\nDried fruit\r\nLean red meat\r\nEggs\r\nOils<\/td><td class=\"has-text-align-center\" data-align=\"center\">Confectionery\r\nCakes, pastries\r\nSugar-sweetened drinks\r\nHigh-fat cheeses\r\nProcessed meats\r\nFatty meat\r\nMargarines\r\nCoconut or palm fats<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Be Physically Active<\/h3>\n\n\n\n<p>Exercise is one of your best allies for maintaining good health. The <strong>World Health Organisation (WHO)<\/strong> recommends regular physical activity, as it has been proven to <strong>lower mortality rates related to cardiovascular diseases.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>According to the WHO, a healthy person should engage in at least <strong>150\u2013300 minutes of moderate-intensity activities weekly.<\/strong> This equates to 2.5\u20135 hours of endurance exercises at a relaxed pace, such as walking, jogging, cycling, swimming, etc.<\/li>\n\n\n\n<li>Alternatively, this can be replaced with at least <strong>75\u2013150 minutes of high-intensity aerobic activities,<\/strong> which involve breaking a sweat and getting out of breath (faster running, cycling, interval training, etc.). Activities of varying intensity can, of course, be combined.<\/li>\n\n\n\n<li>Adults are also encouraged to include <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>strength training<\/strong><\/a> as part of their routine.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[25]<\/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<p>To specifically lower cholesterol, studies indicate that <strong>endurance activities<\/strong> and <strong>more intensive exercise<\/strong> deliver the best results. It\u2019s beneficial to incorporate activities such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">running<\/a>, higher-intensity <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-benefits-of-swimming-that-will-get-you-into-the-pool-today\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">swimming<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cycling<\/a>, HIIT (e.g., <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tabata-hiit-training-that-takes-you-to-your-goals\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">TABATA<\/a>), circuit training, and other vigorous sports into your workout plan are excellent choices. <sup><mark 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>For optimal results, combine <strong>endurance sports, strength training,<\/strong> and <strong>high-intensity exercises.<\/strong> These support heart health, bone strength, and overall fitness. While WHO guidelines provide a minimum, exceeding them can yield even better outcomes. Additionally, incorporate <strong>natural daily movement,<\/strong> such as <strong>walking,<\/strong> and minimise sedentary time whenever possible.<\/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=\"Exercise Helps Lower Cholesterol\" class=\"wp-image-669150\" title=\"Exercise Helps Lower 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. Learn to Manage Stress<\/h3>\n\n\n\n<p>By learning to manage stress, you can benefit not only your heart and arteries but also your overall health. There are numerous techniques to reduce stress\u2014choose what suits your lifestyle best.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Engage in <strong>regular exercise<\/strong> and <strong>sports<\/strong> as effective stress-relief tools.<\/li>\n\n\n\n<li>Dedicate time to <strong>hobbies<\/strong> you enjoy, such as painting, reading, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/yoga-the-key-to-physical-and-mental-balance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">yoga<\/a>, dancing, or any activity that brings you joy.<\/li>\n\n\n\n<li>Spend quality time with loved ones.<\/li>\n\n\n\n<li>Keep a<strong> journal.<\/strong><\/li>\n\n\n\n<li>Try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/meditation-a-way-to-find-inner-peace-improve-concentration-and-sleep-or-reduce-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>meditation<\/strong><\/a>&nbsp;or <strong>mindfulness<\/strong> practices.<\/li>\n\n\n\n<li>Consider <strong>adaptogens<\/strong>\u2014supplements designed to help manage stress.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more information on the effects of stress on health and tips for managing it, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Why Is Stress Dangerous and How to Reduce It?<\/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. Lose Weight if Overweight or Obese<\/h3>\n\n\n\n<p>If high cholesterol and excess weight are concerns, losing weight can make a significant difference. Research shows that losing just <strong>5\u201310% of body weight<\/strong> can help reduce LDL cholesterol and triglycerides while increasing HDL cholesterol. For instance, if you weigh 90 kg, losing 4.5\u20139 kg can lead to noticeable improvements.&nbsp;<sup><mark 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>If you&#8217;re aiming to lower your cholesterol, it can often go hand in hand with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">weight loss<\/a> when you create the right <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>caloric deficit<\/strong><\/a>. To assist with this, you can use our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online energy intake and macronutrient calculator<\/strong><\/a> to determine the optimal balance of proteins, carbohydrates, and fats for your needs. Furthermore, our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tailored-meal-plan-complete-guide-on-planning-your-diet-based-on-calories-and-macros\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">comprehensive guide to creating a personalised meal plan<\/a> will help you structure your meals based on these calculations. Achieving weight loss is possible through proper nutrition alone, without the need to turn to medications like Ozempic, Wegovy, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/ozempic-wegovy-and-other-weight-loss-medications-how-do-they-work-and-who-are-they-suitable-for\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">similar weight-loss drugs<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Successful weight loss doesn\u2019t just mean eating smaller portions. If you&#8217;re curious about all the aspects you need to consider for a weight-loss diet, don\u2019t miss our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/15-tips-on-how-to-lose-weight-start-exercising-and-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">15 Tips for Losing Weight, Starting to Exercise, and Eating Healthier.<\/a><\/strong><\/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=\"The Impact of Weight Loss on Cholesterol\" class=\"wp-image-669166\" title=\"The Impact of Weight Loss on 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. Try Supplements<\/h3>\n\n\n\n<p>The foundation of any journey toward healthier cholesterol levels should be a <strong>change in lifestyle.<\/strong> For even better results, you can also explore <strong>nutritional supplements.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.com\/beta-glukans-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beta-glucans<\/a><\/strong>: Reduce cholesterol absorption from the digestive system, helping maintain normal cholesterol levels.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glucomannan<\/a><\/strong>: A type of fibre that, in doses of 4 g per day, helps regulate cholesterol.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/chitosan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Chitosan<\/a><\/strong>: Another fibre with effects similar to glucomannan.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/red-rice-yeast-extract-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fermented red yeast rice extract<\/strong><\/a>: Contains <strong>monacolin K,<\/strong> a compound that acts like cholesterol-lowering medication.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3 fatty acids<\/a><\/strong>: Widely recognised for their cardiovascular benefits. <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>Plant sterols<\/strong> and <strong>stanols,<\/strong> collectively known as phytosterols, are natural compounds that compete with cholesterol during absorption in the intestines. This process <strong>reduces cholesterol absorption<\/strong> and leads to a decrease in LDL cholesterol levels.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n\n\n\n<li>There are also natural remedies for managing cholesterol that combine multiple active ingredients and extracts. One such example is arterin.<\/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=\"Cholesterol-Lowering Supplements\" class=\"wp-image-669182\" title=\"The Impact of Weight Loss on 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=\"Sample_Meal_Plan_for_Lowering_Cholesterol\"><\/span>Sample Meal Plan for Lowering Cholesterol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Here\u2019s a sample one-day menu designed for a <strong>30-year-old woman<\/strong> looking to <strong>lower cholesterol<\/strong> and <strong>lose weight.<\/strong> She exercises twice a week with strength training and goes for a run once a week. Her daily calorie intake is 1,800 kcal, divided into macronutrients: 128 g protein, 206 g carbohydrates, and 49 g fat.<\/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\">Daily Menu<strong>&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Foods<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Breakfast<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Oatmeal with chia seeds<\/strong> Oats (50 g) <a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Whey protein<\/a> (20 g) Apple (70 g) Raspberries (50 g) Chia seeds (10 g) Cinnamon<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">First Snack<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Plain yoghurt with fruit <\/strong>\r\nLow-fat plain yoghurt (150 g)\r\nBlueberries (50 g)\r\nBuckwheat flakes (30 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Baked salmon with quinoa and steamed vegetables <\/strong> Baked salmon (100 g) <a href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a> (60 g) broccoli, carrot, courgette (200 g) Olive oil (1 tsp)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Afternoon Snack<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Wholemeal bread with cottage cheese spread and avocado<\/strong>\r\nWholemeal bread (50 g)\r\nSpread (40 g)\r\nAvocado (30 g)\r\nCherry tomatoes (50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Chickpea and tofu salad<\/strong> <a href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Chickpeas<\/a> (80 g, cooked) Vegetables &#8211; Cucumber, pepper, etc. (150 g) Salad mix (100 g) <a href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> (70 g) Lemon juice and olive oil for dressing (1 tsp)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Of course, this single day is just an <strong>example<\/strong> of how a diet plan might look. Ultimately, it depends on <strong>each person\u2019s individual preferences,<\/strong> what foods they include in their diet, and how many meals they choose to have each day. Additionally, the structure of the plan will vary depending on how elevated your cholesterol levels are. <strong>The higher the levels, the stricter the diet should be.<\/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=\"How_Do_Cholesterol-Lowering_Medications_Work\"><\/span>How Do Cholesterol-Lowering Medications Work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>High cholesterol is a serious health issue. If dietary changes, increased physical activity, and supplements fail to effectively manage cholesterol levels, a doctor may prescribe medication. There are several types of <strong>cholesterol-lowering drugs,<\/strong> each with a distinct mechanism of action aimed at addressing this condition effectively.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Statins<\/strong>: Reduce cholesterol production in the liver, prompting it to draw more cholesterol from the blood. Examples include atorvastatin, simvastatin, and rosuvastatin.<\/li>\n\n\n\n<li><strong>Cholesterol absorption inhibitors<\/strong>: <strong>Ezetimibe<\/strong>, for example, decreases cholesterol absorption from the gut.<\/li>\n\n\n\n<li><strong>Fibrates<\/strong>: Lower triglyceride levels.<\/li>\n\n\n\n<li><strong>Bile acid sequestrants<\/strong>: Reduce the reabsorption of bile acids from the intestine into the bloodstream. Since cholesterol is required for the production of bile acids, the body is forced to tap into its cholesterol reserves to create new bile acids, thereby lowering cholesterol levels in the blood.<\/li>\n\n\n\n<li><strong>PCSK9 inhibitors<\/strong>: Increase LDL receptor activity in liver cells, promoting LDL cholesterol clearance.&nbsp;<sup><mark 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=\"What_Should_You_Remember\"><\/span>What Should You Remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cholesterol isn\u2019t your enemy but an essential player in the biochemical processes of our body. However, when its levels exceed the healthy range, it can cause significant trouble. To <strong>minimise the risks of atherosclerosis, heart attack, stroke,<\/strong> and other complications, we need to keep it under control. The key to maintaining healthy cholesterol levels lies in balancing your <strong>diet, exercise, stress management,<\/strong> and overall lifestyle. Nutritious meals, regular physical activity, stress control, and healthy habits can <strong>lower LDL cholesterol, raise HDL,<\/strong> and keep your blood vessels in good shape.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Don\u2019t forget that prevention is always easier than solving problems later. Monitor your cholesterol levels regularly, work closely with your doctor, and incorporate small changes into your daily routine. Your heart will thank you \u2013 and you\u2019ll feel better, healthier, and more energised.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did this article inspire you to take better care of your body? Share it with friends and family to spread the knowledge.<\/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>Are you struggling with high cholesterol, or do you want to prevent it? This article will guide you on how to adjust your diet, reduce cholesterol levels without medication, and answer your most pressing questions.<\/p>\n","protected":false},"author":156,"featured_media":668931,"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":[97],"tags":[6473,7487,7619,7631,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-670021","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-diet","9":"tag-fats","10":"tag-health","11":"tag-healthy-lifestyle","12":"tag-weight-loss","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>What Causes High Cholesterol and How Can You Lower It? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"High cholesterol can lead to atherosclerosis and clogged arteries. What are normal levels, how does LDL differ from HDL, and how to lower your cholesterol?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Causes High Cholesterol and How Can You Lower It? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"High cholesterol can lead to atherosclerosis and clogged arteries. 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