{"id":672459,"date":"2025-02-07T14:04:58","date_gmt":"2025-02-07T13:04:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=672459"},"modified":"2025-02-14T13:10:13","modified_gmt":"2025-02-14T12:10:13","slug":"sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/","title":{"rendered":"\u0160to uzrokuje visoki kolesterol i kako ga mo\u017eete sniziti?"},"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.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/#Sto_je_kolesterol\" title=\"\u0160to je kolesterol?\">\u0160to je kolesterol?<\/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.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/#Zasto_se_dize_tolika_buka_oko_kolesterola\" title=\"Za\u0161to se di\u017ee tolika buka oko kolesterola?\">Za\u0161to se di\u017ee tolika buka oko kolesterola?<\/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.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/#Kako_odrediti_zdravu_razinu_kolesterola_i_sto_se_smatra_visokim\" title=\"Kako odrediti zdravu razinu kolesterola i \u0161to se smatra visokim?\">Kako odrediti zdravu razinu kolesterola i \u0161to se smatra visokim?<\/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.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/#Sto_uzrokuje_visoki_kolesterol\" title=\"\u0160to uzrokuje visoki kolesterol?\">\u0160to uzrokuje visoki kolesterol?<\/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.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/#Kako_sniziti_visoki_kolesterol\" title=\"Kako sniziti visoki kolesterol\">Kako sniziti visoki kolesterol<\/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.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/#Ogledni_plan_obroka_za_snizavanje_kolesterola\" title=\"Ogledni plan obroka za sni\u017eavanje kolesterola\">Ogledni plan obroka za sni\u017eavanje kolesterola<\/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.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/#Kako_djeluju_lijekovi_za_snizavanje_kolesterola\" title=\"Kako djeluju lijekovi za sni\u017eavanje kolesterola?\">Kako djeluju lijekovi za sni\u017eavanje kolesterola?<\/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.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kolesterol je na lo\u0161em glasu, ali jeste li znali da ga na\u0161a tijela apsolutno trebaju? Igra klju\u010dnu ulogu u mnogim bitnim funkcijama, uklju\u010duju\u0107i <strong>proizvodnju testosterona<\/strong> i <strong>vitamina D.<\/strong> Problemi nastaju kad razina kolesterola <strong>prije\u0111e zdrave granice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad je prisutan u prekomjernim koli\u010dinama, kolesterol se \u010desto nakuplja u krvnim \u017eilama, pripremaju\u0107i pozornicu za <strong>sr\u010dani udar, mo\u017edani udar<\/strong> i druge <strong>kardiovaskularne bolesti<\/strong> \u2013 vode\u0107e uzroke smrti u svijetu. Kako biste sprije\u010dili ili \u010dak poni\u0161tili to ne\u017eeljeno nakupljanje, klju\u010dno je brinuti se za svoje tijelo. Dakle, kako mo\u017eete dr\u017eati razinu kolesterola pod kontrolom? Hajdemo saznati. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[5]<\/span><\/span><\/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=\"Sto_je_kolesterol\"><\/span>\u0160to je kolesterol?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolesterol je <strong>specifi\u010dan lipid<\/strong> koji je neophodan za na\u0161e tijelo \u2013 igra klju\u010dnu ulogu u brojnim fiziolo\u0161kim procesima. Iznena\u0111uju\u0107e, ve\u0107ina kolesterola u na\u0161em sustavu <strong>ne dolazi iz hrane<\/strong>, nego ga proizvodi na\u0161e tijelo. Budu\u0107i da je kolesterol toliko neophodan, tijelo<strong> se brine da zadovolji svoje potrebe<\/strong> proizvode\u0107i ga otprilike 70 %, \u0161to ostavlja samo 30 % iz prehrane. Me\u0111utim, kad je unos kolesterola hranom previsok, mogu se pojaviti problemi, \u0161to \u0107emo dalje istra\u017eiti. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[11]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kolesterol je neophodan za pravilan rad <strong>stani\u010dnih membrana<\/strong>, proizvodnju <strong>hormona<\/strong> poput <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/simptomi-niske-razine-testosterona-i-kako-se-s-time-boriti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>testosterona<\/strong><\/a><span> i <strong>estrogena,<\/strong> sintezu <\/span><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamina D<\/strong><\/a><span> i stvaranje <strong>\u017eu\u010dnih kiselina<\/strong> koje poma\u017eu u probavi <a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\">masti<\/a>. U normalnim okolnostima, tijelo samo regulira proizvodnju kolesterola kako bi zadovoljilo svoje potrebe.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako na\u0161a tijela proizvode kolesterol, tako\u0111er ga dobivamo iz <strong>hrane<\/strong>, posebno <strong>\u017eivotinjskih proizvoda<\/strong> kao \u0161to su meso, mlije\u010dni proizvodi i jaja. <strong>Ne\u0107ete prona\u0107i kolesterol u hrani biljnog porijekla,<\/strong> zbog \u010dega mnogi vjeruju da je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetarijanska prehrana<\/a> sama po sebi zdravija.<\/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=\"\u0160to je kolesterol?\" class=\"wp-image-668988\" title=\"\u0160to je kolesterol?\" 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\">Kako su razine kolesterola u tijelu i prehrana povezani?<\/h3>\n\n\n\n<p>Iako govorimo o istoj tvari, va\u017eno je razumjeti kako kolesterol iz hrane djeluje s kolesterolom u na\u0161em tijelu. Kolesterol u tijelu uglavnom <strong>proizvodi jetra<\/strong>, koja stvara upravo ono \u0161to tijelo treba. Kad se kolesterol konzumira hranom, njegova razina u krvi mo\u017ee varirati, ali ne tako dramati\u010dno kao \u0161to se mislilo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kod zdravih osoba, <strong>jetra prilago\u0111ava svoju proizvodnju<\/strong> na temelju unosa hranom. \u0160to vi\u0161e kolesterola konzumiramo, jetra ga manje proizvodi. Me\u0111utim, taj regulatorni mehanizam ima svoja <strong>ograni\u010denja<\/strong> i ako je kolesterol iz hrane previsok, tijelo ne mo\u017ee u potpunosti zaustaviti vlastitu proizvodnju, \u0161to dovodi do vi\u0161ka kolesterola u krvotoku. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[11]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bismo u potpunosti shvatili va\u017enost kolesterola, moramo predstaviti jo\u0161 jednog klju\u010dnog igra\u010da \u2013 <strong>lipoproteine. Poznati kao HDL (lipoproteini visoke gusto\u0107e)<\/strong> i <strong>LDL (lipoproteini niske gusto\u0107e),<\/strong> to su spojevi izgra\u0111eni od proteina i lipida (uklju\u010duju\u0107i kolesterol). <strong>Djeluju kao transportni sustavi<\/strong> koji omogu\u0107uju kolesterolu <strong>kretanje kroz tijelo.<\/strong> Razumijevanje njihove uloge presudno je za odr\u017eavanje dobrog zdravlja. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/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=\"Kako su razine kolesterola u tijelu i prehrana povezani?\" class=\"wp-image-669022\" title=\"Kako su razine kolesterola u tijelu i prehrana povezani?\" 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\">\u0160to su kolesterol LDL i HDL?<\/h3>\n\n\n\n<p>Vjerojatno ste \u010duli za kolesterol <strong>LDL<\/strong> i <strong>HDL.<\/strong> Iako ti lipoproteini nose vi\u0161e od samog kolesterola, \u010desto ih jednostavno nazivamo &#8220;kolesterolom&#8221; jer su glavni prenositelji tog lipida u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zamislite lipoproteine \u200b\u200bkao vozila na prometnoj autocesti. <strong>LDL,<\/strong> \u010desto zvan <strong>&#8220;lo\u0161 kolesterol,&#8221;<\/strong> funkcionira poput dostavnih kombija, prenose\u0107i kolesterol do tkiva gdje je potreban. Me\u0111utim, ako ima previ\u0161e LDL-a u krvotoku, ta vozila mogu uzrokovati prometne gu\u017eve, \u0161to dovodi do nakupljanja kolesterola na stijenkama arterija. <strong>Manje, gu\u0161\u0107e \u010destice LDL-a<\/strong> posebno su problemati\u010dne jer ih je tijelu te\u017ee ukloniti. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[22]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, HDL, <strong>&#8220;dobar kolesterol,&#8221;<\/strong> djeluje kao ekipa za \u010di\u0161\u0107enje. Ta vozila skupljaju vi\u0161ak kolesterola iz arterija i vra\u0107aju ga u <strong>jetru<\/strong>, gdje se <strong>prera\u0111uje<\/strong> i <strong>uklanja.<\/strong> Uz dovoljno HDL-a u cirkulaciji, arterije ostaju \u010diste, a promet te\u010de nesmetano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prometnom kaosu pridru\u017euju se i drugi igra\u010di \u2013 <strong>VLDL<\/strong> (lipoproteini vrlo niske gusto\u0107e) i <strong>triacilgliceroli (TAG).<\/strong> VLDL mogu se smatrati tankerima punim energije, a njihova je glavna uloga prijenos kolesterola i triacilglicerola (masti) koje tijelo iskori\u0161tava kao izvor energije ili pohranjuje kao rezerve. Nakon \u0161to se taj teret istovari, VLDL<strong> pretvara se u LDL<\/strong>, \u0161to mo\u017ee pridonijeti povi\u0161enim razinama LDL-a. Sli\u010dno kolesterolu, tako\u0111er bismo trebali biti oprezni s <strong>visokim razinama triacilglicerola.<\/strong> Kad su te razine prekomjerne, poti\u010du stvaranje \u010destica LDL, \u0161to dovodi do njihovog nakupljanja u arterijama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to se iz toga mo\u017ee zaklju\u010diti?<\/strong> Kolesterol sam po sebi nije neprijatelj. Klju\u010d je u odr\u017eavanju zdrave ravnote\u017ee izme\u0111u LDL-a, HDL-a i VLDL-a kako bi &#8220;promet&#8221; na va\u0161im internim autocestama tekao glatko. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[2]<\/span><\/span><\/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=\"46912,58315,78046,80530,110665\" ><\/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=\"Zasto_se_dize_tolika_buka_oko_kolesterola\"><\/span>Za\u0161to se di\u017ee tolika buka oko kolesterola?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo spomenuli, kolesterol nije negativac kakvim se \u010desto predstavlja; postaje problemati\u010dan samo kad razine <strong>prije\u0111u<\/strong> zdrave granice, posebno u slu\u010daju LDL-kolesterola. Upravo taj &#8220;lo\u0161i&#8221; kolesterol mo\u017ee pokrenuti niz doga\u0111aja koji vode kardiovaskularnim problemima. Visoke razine kolesterola ozna\u010davaju po\u010detnu fazu stanja kao \u0161to su <strong>sr\u010dani udar, mo\u017edani udar<\/strong> ili<strong> ishemijske bolesti<\/strong> koje zahva\u0107aju <strong>noge<\/strong> ili <strong>srce<\/strong> (uzrokovane nedovoljnom opskrbom tih mi\u0161i\u0107a krvlju).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali kako se to doga\u0111a? Vi\u0161ak LDL-kolesterola po\u010dinje se nakupljati u stijenkama arterija, \u0161to dovodi do stanja koje se naziva <strong>ateroskleroza.<\/strong> To je kroni\u010dna upalna bolest u kojoj se lipidi i drugi elementi nakupljaju u stijenkama krvnih \u017eila, stvaraju\u0107i ono \u0161to je poznato kao <strong>aterosklerotski plakovi.<\/strong> Kad se LDL-kolesterol natalo\u017ei u unutarnjoj ovojnici krvne \u017eile (endotelu), podvrgava se <strong>oksidaciji<\/strong> i izaziva <strong>upalu.<\/strong> Imunolo\u0161ke stanice, zvane makrofagi, jure po\u010distiti nered, ali pritom se pretvaraju u <strong>pjenaste stanice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te pjenaste stanice stvaraju plakove na stijenkama krvnih \u017eila \u2013 u biti <strong>blokade<\/strong> koje postupno su\u017eavaju arterije i ograni\u010davaju protok krvi. Kad protok krvi postane previ\u0161e ograni\u010den, mogu se pojaviti ozbiljne komplikacije, poput mo\u017edanog udara. Kod mo\u017edanog udara, mozak ne prima dovoljno krvi, \u0161to ga li\u0161ava kisika i glukoze. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[16]<\/span><\/span><\/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>Opasna stvar kod ateroskleroze jest to \u0161to se \u010desto razvija tiho.<\/strong> Tipi\u010dni simptomi, poput pritiska u prsima, obi\u010dno se pojavljuju tek kad je protok krvi blokiran 75 %. Za mnoge ljude sr\u010dani ili mo\u017edani udar mo\u017ee biti potpuno iznena\u0111enje. Zato je, ako do\u0111e do akutnog problema, klju\u010dno odmah pozvati lije\u010dni\u010dku pomo\u0107. U bolnici \u0107e lije\u010dnici poku\u0161ati ponovno otvoriti za\u010depljene arterije kako bi sprije\u010dili trajno o\u0161te\u0107enje mozga ili srca. <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=\"\u0160to uzrokuje visoki kolesterol?\" class=\"wp-image-669038\" title=\"\u0160to uzrokuje visoki kolesterol?\" 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=\"Kako_odrediti_zdravu_razinu_kolesterola_i_sto_se_smatra_visokim\"><\/span>Kako odrediti zdravu razinu kolesterola i \u0161to se smatra visokim?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redovite provjere kolesterola neophodne su za odr\u017eavanje zdravog srca i krvo\u017eilnog sustava. <strong>Krvne pretrage,<\/strong> koje bi se trebale provoditi tijekom redovitih pregleda kod va\u0161eg lije\u010dnika op\u0107e prakse, mogu otkriti razine <strong>ukupnog kolesterola, LDL-a, HDL-a<\/strong> i <strong>triglicerida.<\/strong> Na temelju tih \u010detiriju vrijednosti, va\u0161 \u0107e lije\u010dnik procijeniti je li va\u0161 profil lipida u zdravom rasponu ili treba pozornost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u017eno je znati sve te vrijednosti. Na primjer, visoko o\u010ditanje ukupnog kolesterola moglo bi vas alarmirati, ali ako je va\u0161 LDL unutar normalnih razina, a HDL visok, to bi moglo biti sasvim u redu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zemlje Europske unije slijede smjernice koje su postavili Europsko kardiolo\u0161ko dru\u0161tvo (ESC) i Europsko dru\u0161tvo za aterosklerozu (EAS) za procjenu kolesterola.<\/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\">Tablica: Optimalne razine kolesterola u 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\">Kriteriji<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Ukupni kolesterol<\/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-kolesterol<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Vrlo visoki rizik* &lt; 1,4 mmol\/L\nVisoki rizik* &lt; 1,8 mmol\/L\nUmjereni rizik* &lt; 2,6 mmol\/L\nNiski rizik (zdrave osobe)* &lt; 3 mmol\/L<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>HDL-kolesterol&nbsp;<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">&gt; 1,0 mmol\/L za mu\u0161karce, &gt; 1,2 mmol\/L za \u017eene<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Trigliceridi<\/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\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/mark><\/sup>&nbsp;<\/figcaption><\/figure>\n\n\n\n<p>* \u0160to su ozbiljniji kardiovaskularni problemi neke osobe, to je ciljani LDL-kolesterol stro\u017ei. Zdrava osoba mo\u017ee si priu\u0161titi vi\u0161u razinu, dok \u0107e netko tko se oporavlja od sr\u010danog udara trebati stro\u017ee smjernice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda se pitate razlikuju li se razine kolesterola <strong>ovisno o dobi<\/strong> ili <strong>spolu.<\/strong> Odgovor je da nemamo ciljane vrijednosti kolesterola prilago\u0111ene dobi ili spolu. Me\u0111utim, uobi\u010dajeno je da starije osobe imaju vi\u0161e razine LDL-kolesterola, a <strong>mu\u0161karci op\u0107enito imaju vi\u0161e razine od \u017eena.<\/strong> Nakon <strong>menopauze,<\/strong> razine kolesterola kod \u017eena sklone su porastu zbog smanjene razine estrogena. Stoga bi oboljeli trebali biti posebno oprezni i brinuti se za svoje zdravlje i krvne \u017eile. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[21]<\/span><\/span><\/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=\"Sto_uzrokuje_visoki_kolesterol\"><\/span>\u0160to uzrokuje visoki kolesterol?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno ste nai\u0161li na savjete koji sugeriraju da promjena prehrane mo\u017ee rije\u0161iti visoke razine kolesterola. Iako prehrana igra klju\u010dnu ulogu, <strong>razine kolesterola<\/strong> tako\u0111er su pod utjecajem <strong>nekoliko drugih \u010dimbenika.<\/strong> Pogledajmo pobli\u017ee \u0161to mo\u017ee pridonijeti visokim razinama kolesterola u krvi.<\/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. Lo\u0161a prehrana<\/h3>\n\n\n\n<p>Ono \u0161to stavljate na svoj tanjur zna\u010dajno utje\u010de na razinu kolesterola u krvi. Glavni je krivac pretjerani unos <strong>zasi\u0107enih<\/strong> i <strong>transmasti.<\/strong> One se \u010desto nalaze u <strong>masnom mesu, mesnim prera\u0111evinama<\/strong> (poput salame i slanine) i drugim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>visokoprera\u0111enim namirnicama<\/strong><\/a>. Potonje su tako\u0111er bogate transmastima, koje mogu povisiti LDL-kolesterol. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[15]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slatki\u0161i su jo\u0161 jedan prijestupnik. Konzumacija prekomjerne koli\u010dine <strong>jednostavnih \u0161e\u0107era<\/strong> i <strong>rafiniranih ugljikohidrata,<\/strong> poput onih u slatkim pi\u0107ima i slatki\u0161ima, mo\u017ee potaknuti jetru da proizvodi vi\u0161e <strong>triglicerida.<\/strong> Kao \u0161to smo prethodno objasnili, ti trigliceridi stupaju u interakciju s lipoproteinima, pridonose\u0107i <strong>vi\u0161im razinama LDL-a<\/strong> (&#8220;lo\u0161eg kolesterola&#8221;) i <strong>ni\u017eim razinama HDL-a<\/strong> (&#8220;dobrog kolesterola&#8221;).<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[15]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, prehrana <strong>bez vlakana<\/strong> ili s <strong>pretjeranim unosom kalorija<\/strong> tako\u0111er mo\u017ee dovesti do visokog kolesterola. Za dugoro\u010dno rje\u0161enje klju\u010dno je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">imati sveobuhvatan pristup prehrani<\/a>&nbsp;i postupno usvajati zdravije prehrambene navike kako biste u\u010dinkovito upravljali razinama kolesterola.<\/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=\"Nezdrava prehrana pridonosi pove\u0107anju razine kolesterola\" class=\"wp-image-669054\" title=\"Nezdrava prehrana pridonosi pove\u0107anju razine kolesterola\" 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. Nedostatak fizi\u010dke aktivnosti<\/h3>\n\n\n\n<p>Sjedila\u010dki na\u010din \u017eivota mo\u017ee se usporediti sa zanemarivanjem odr\u017eavanja stroja. Fizi\u010dka aktivnost neophodna je za odr\u017eavanje zdravlja tijela, a bez nje stvari mogu krenuti lo\u0161e. Nedovoljno vje\u017ebanja <strong>smanjuje sposobnost jetre<\/strong> da uklanja LDL-kolesterol, dopu\u0161taju\u0107i mu da se <strong>nakupi u krvnim \u017eilama. <\/strong>U isto vrijeme <strong>smanjuje se razina HDL-kolesterola.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, bez redovitog kretanja, mi\u0161i\u0107i ne mogu u\u010dinkovito iskori\u0161tavati trigliceride iz krvi za energiju. Istra\u017eiva\u010di tako\u0111er vjeruju da neaktivnost mo\u017ee smanjiti aktivnost odre\u0111enih enzima, kao \u0161to je <strong>lipoprotein lipaza,<\/strong> koji poma\u017ee u razgradnji prekomjernih lipida u krvi. Ta kombinacija <strong>usporava metabolizam masti<\/strong>, poti\u010de nakupljanje masti u arterijama i pove\u0107ava rizik od ateroskleroze. <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>Uklju\u010divanje sporta i svakodnevne fizi\u010dke aktivnosti u va\u0161u rutinu trebao bi biti prioritet ako \u017eelite ostati zdravi i u formi.<\/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. Prekomjerna te\u017eina i pretilost<\/h3>\n\n\n\n<p>Vi\u0161ak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tjelesne masno\u0107e<\/strong><\/a>&nbsp;mo\u017ee zna\u010dajno poremetiti metabolizam kolesterola. Zamislite jetru kao tvornicu koja prera\u0111uje masti i kolesterol, pakiraju\u0107i ih u \u010destice VLDL za distribuciju po tijelu. Kad je tijelo preplavljeno prekomjernom masno\u0107om <strong>koja se osloba\u0111a iz masnog tkiva,<\/strong> jetra pove\u0107ava proizvodnju. To dovodi do previ\u0161e \u010destica VLDL, koje se na kraju pretvaraju u <strong>LDL-kolesterol.<\/strong> Kao \u0161to smo spomenuli, prekomjerne razine LDL-a mogu se nakupiti u arterijama i pripremiti pozornicu za aterosklerozu.<mark class=\"has-inline-color has-orange-color\">&nbsp;<sup><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/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=\"Prekomjerna te\u017eina i pretilost doprinose visokom kolesterolu\" class=\"wp-image-669086\" title=\"Prekomjerna te\u017eina i pretilost doprinose visokom kolesterolu\" 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. Pu\u0161enje<\/h3>\n\n\n\n<p>\u0160tetni u\u010dinci pu\u0161enja prote\u017eu se dalje od plu\u0107a. Pu\u0161enje tako\u0111er utje\u010de na krvne \u017eile poti\u010du\u0107i <strong>pove\u0107anje LDL-kolesterola<\/strong> i <strong>triglicerida<\/strong> dok istovremeno <strong>smanjuje HDL-kolesterol.<\/strong> Tako\u0111er o\u0161te\u0107uje stijenke krvnih \u017eila izazivaju\u0107i <strong>upale,<\/strong> \u0161to dovodi do <strong>br\u017eeg propadanja.<\/strong> Pu\u0161enje dodatno <strong>smanjuje antioksidativni kapacitet tijela,<\/strong> poti\u010du\u0107i oksidativni stres i stvaranje slobodnih radikala. LDL-kolesterol posebno je <strong>osjetljiv na oksidaciju<\/strong> i nakon \u0161to oksidira, talo\u017ei se u krvnim \u017eilama, uzrokuju\u0107i daljnja o\u0161te\u0107enja. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobre vijesti? Ako ste ve\u0107 pu\u0161a\u010d, to ne zna\u010di da \u0107ete zauvijek imati visok rizik od kardiovaskularnih problema. Rizik od kardiovaskularnih problema po\u010dinje se smanjivati \u200b\u200bonog trenutka kad prestanete pu\u0161iti. Pozitivni u\u010dinci mogu se primijetiti ve\u0107 <strong>dva mjeseca nakon prestanka pu\u0161enja.<\/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. Pretjerana konzumacija alkohola<\/h3>\n\n\n\n<p>Ni alkohol nije nevin. Pi\u0107e pove\u0107ava razinu <strong>triglicerida<\/strong> u krvi, \u0161to poti\u010de proizvodnju \u010destica VLDL i njihovu kasniju pretvorbu u LDL-kolesterol.<\/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.hr\/blog\/sto-alkohol-radi-nasem-tijelu-i-postoji-li-njegova-zdrava-doza\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Alkohol<\/a>&nbsp;tako\u0111er o\u0161te\u0107uje <strong>funkciju jetre,<\/strong> koja je klju\u010dna za <strong>metabolizam masti.<\/strong> O\u0161te\u0107enje jetre mo\u017ee dovesti do nakupljanja lipida u krvi, dodatno naru\u0161avaju\u0107i ravnote\u017eu lipidnog profila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smanjivanje konzumacije alkohola \u2013 ili jo\u0161 bolje, potpuno izbjegavanje \u2013 odli\u010dan je na\u010din za odr\u017eavanje zdrave razine kolesterola i smanjenje rizika od sr\u010danih bolesti.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/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 doprinosi pove\u0107anju razine kolesterola\" class=\"wp-image-669102\" title=\"Alkohol doprinosi pove\u0107anju razine kolesterola\" 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. Kroni\u010dni stres<\/h3>\n\n\n\n<p>Stres je nevidljivi neprijatelj koji tiho i postupno uzima danak u tijelu, uklju\u010duju\u0107i pove\u0107anje razine kolesterola u krvi. Dugotrajni stres dovodi do ve\u0107e proizvodnje <strong>kortizola<\/strong> i <strong>adrenalina<\/strong> \u2013 hormona stresa koji mogu potaknuti jetru da proizvodi vi\u0161e kolesterola.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, stres \u010desto izaziva<strong> nezdrave navike<\/strong>, kao \u0161to je prejedanje, \u017eudnja za masnom ili slatkom hranom i konzumiranje vi\u0161e alkohola, \u0161to dodatno podi\u017ee razinu LDL-kolesterola i triglicerida. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[24]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klju\u010dno je pratiti razinu kolesterola, ali i u\u010dinkovito upravljati stresom. <strong>Tehnike opu\u0161tanja, fizi\u010dka aktivnost<\/strong> i <strong>odr\u017eavanje zdravog na\u010dina \u017eivota<\/strong> klju\u010dni su alati za borbu protiv stresa.<\/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 pove\u0107ava razinu kolesterola\" class=\"wp-image-669118\" title=\"Stres pove\u0107ava razinu kolesterola\" 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>Neke osobe mogu naslijediti visok kolesterol preko svojih gena. Genetika utje\u010de na funkciju enzima i drugih komponenti uklju\u010denih u metabolizam kolesterola. Kod pojedinaca sa specifi\u010dnim genetskim varijacijama, <strong>vi\u0161e razine kolesterola mogu se pojaviti prirodno<\/strong>, \u010dak i kod zdravih osoba u formi s izvrsnim \u017eivotnim stilom. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[15]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedan genetski poreme\u0107aj, <strong>obiteljska hiperkolesterolemija<\/strong>, sprje\u010dava tijelo da u\u010dinkovito razgra\u0111uje LDL-kolesterol, uzrokuju\u0107i njegovo nakupljanje u krvi <strong>unato\u010d zdravom na\u010dinu \u017eivota.<\/strong> Prema statistikama, otprilike 1 od 313 ljudi u op\u0107oj populaciji ima to stanje, \u010dak i bez kardiovaskularnih problema. U takvim slu\u010dajevima klju\u010dni su lijekovi za sni\u017eavanje kolesterola. <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>Iako genetski \u010dimbenici mogu igrati ulogu, visoki kolesterol naj\u010de\u0161\u0107e je posljedica nezdravog na\u010dina \u017eivota. Sre\u0107om, usvajanje pozitivnih promjena na\u010dina \u017eivota mo\u017ee pomo\u0107i u odr\u017eavanju razine kolesterola pod kontrolom u ve\u0107ini slu\u010dajeva.<\/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=\"Kako_sniziti_visoki_kolesterol\"><\/span>Kako sniziti visoki kolesterol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Visoki kolesterol mo\u017ee postupno naru\u0161iti va\u0161e zdravlje. Sre\u0107om, postoje <strong>provjereni na\u010dini<\/strong> da se te razine stave pod kontrolu, a istovremeno podigne HDL-kolesterol. Me\u0111utim, ovdje se ne radi o \u010dudesnom rje\u0161enju poput ku\u0107nog lijeka za &#8220;\u010di\u0161\u0107enje arterija&#8221;, \u010darobne namirnice koja uni\u0161tava kolesterol ili posebnog \u010daja za sni\u017eavanje kolesterola. Umjesto toga, radi se o provedbi <strong>istinskih promjena na\u010dina \u017eivota.<\/strong> Svaki korak prema sni\u017eavanju kolesterola je bitan, zato pogledajmo pobli\u017ee \u0161to mo\u017eete u\u010diniti kako biste pospje\u0161ili svoje zdravlje.<\/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.Promijenite prehranu<\/h3>\n\n\n\n<p>Prehrana je \u010desto temeljni uzrok visokog kolesterola, stoga po\u010dnite s preispitivanjem svojih prehrambenih navika. Prehrana prilago\u0111ena kolesterolu trebala bi uklju\u010divati \u200b\u200bnamirnice koje podr\u017eavaju zdravu razinu kolesterola, a ograni\u010davati one koje ga pove\u0107avaju.<\/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\">Koja su klju\u010dna na\u010dela prehrane za sni\u017eavanje kolesterola?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ograni\u010dite zasi\u0107ene masti (SFA):<\/strong> izbjegavajte <strong>masno meso, mesne prera\u0111evine, tropske masti kao \u0161to su kokosovo ili palmino ulje<\/strong> i <strong>poslastice<\/strong> s visokim udjelom masti poput \u010dokolade ili kremastog sladoleda.<\/li>\n\n\n\n<li><strong>Izbjegavajte transmasti:<\/strong> one se nalaze u <strong>djelomi\u010dno hidrogeniranim uljima,<\/strong> koja se obi\u010dno upotrebljavaju u slasticama s \u010dokoladnim preljevima, pekarskim proizvodima s nadjevima ili glazurama i nekim prera\u0111enim sojinim proizvodima.<\/li>\n\n\n\n<li><strong>Zamijenite zasi\u0107ene masti mononezasi\u0107enima (MUFA):<\/strong> zamjena \u010dak i 1 % SFA s MUFA mo\u017ee smanjiti razinu LDL-kolesterola. Dobri izvori uklju\u010duju <strong>biljna ulja, ora\u0161aste plodove,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/namazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>maslace od ora\u0161astih plodova<\/strong><\/a><strong>, sjemenke<\/strong> i <strong>avokado. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Pove\u0107ajte polinezasi\u0107ene masti, uklju\u010duju\u0107i omega-3:<\/strong> va\u0161a bi prehrana stoga trebala uklju\u010divati \u200b\u200bmasnu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ribu<\/a>, kao i prethodno spomenuta <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>biljna ulja<\/strong><\/a><strong>,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sjemenke, <\/strong>i <strong>ora\u0161aste plodove<\/strong><\/a>. Me\u0111u biljnim izvorima, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orasi<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chia sjemenke<\/a> i <strong>laneno ulje<\/strong> isti\u010du se kao osobito bogati omega-3 masnim kiselinama.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[1,8]<\/mark><\/sup><\/li>\n\n\n\n<li>\u017delite li bolje razumjeti razlike izme\u0111u raznih vrsta masti i kako se one pona\u0161aju u tijelu? Saznajte vi\u0161e u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zdrave i nezdrave masti: koje namirnice jesti, a koje izbjegavati?<\/strong><\/a><\/li>\n\n\n\n<li><strong>Dodajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vlakna<\/a>&nbsp;svojim obrocima:<\/strong> topljiva vlakna oblikuju gel u crijevima koji se ve\u017ee na \u017eu\u010dne kiseline, neophodne za probavu masti. Te se \u017eu\u010dne kiseline tad <strong>ne mogu ponovno upiti u krvotok<\/strong> i tjeraju jetru da upotrijebi kolesterol iz krvi za proizvodnju novih \u017eu\u010dnih kiselina. Odli\u010dni izvori vlakana uklju\u010duju vo\u0107e, povr\u0107e, <strong>cjelovite \u017eitarice, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mahunarke<\/a>, ora\u0161aste plodove<\/strong> i <strong>sjemenke.<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Dodaci prehrani<\/a> s vlaknima tako\u0111er su opcija. U idealnom slu\u010daju, trebali biste te\u017eiti unosu <strong>25 \u2013 30 grama<\/strong> vlakana dnevno.<\/li>\n\n\n\n<li>Ograni\u010dite unos <strong>jednostavnih \u0161e\u0107era i rafiniranih ugljikohidrata.<\/strong> Jednostavnih \u0161e\u0107era ima u izobilju u slatki\u0161ima, slatkim pi\u0107ima, sokovima i drugim slatkim poslasticama. Rafinirani ugljikohidrati obi\u010dno se nalaze u proizvodima od bijelog bra\u0161na, kao \u0161to su peciva (npr. kroasani) i slastice.<\/li>\n\n\n\n<li><strong>Smanjite konzumaciju alkohola:<\/strong> po mogu\u0107nosti, izbjegavajte alkohol <strong>u potpunosti<\/strong> kako biste odr\u017eali zdravu razinu kolesterola.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tra\u017eite vi\u0161e smjernica, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti jesti 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=\"Dijeta za kolesterol\" class=\"wp-image-669134\" title=\"Dijeta za kolesterol\" 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\">Postoje li odre\u0111ene namirnice koje sni\u017eavaju kolesterol?<\/h4>\n\n\n\n<p>Kad je rije\u010d o upravljanju kolesterolom, promjene prehrane najbolje djeluju kad se kombiniraju i stvaraju sinergijski u\u010dinak. Me\u0111utim, neke se namirnice isti\u010du svojim jedinstvenim sastavom i jo\u0161 sna\u017enije utje\u010du na smanjenje razine kolesterola. Koje su namirnice posebno u\u010dinkovite u sni\u017eavanju kolesterola?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hrana bogata fitosterolima:<\/strong> fitosteroli su strukturno sli\u010dni kolesterolu i <strong>blokiraju njegovo upijanje u crijevima.<\/strong> Nalaze se u <strong>mahunarkama, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bademima<\/a>, cjelovitim \u017eitaricama i biljnim uljima<\/strong> (poput sojinog ili maslinovog&nbsp;ulja). <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[17]<\/span><\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Fermentirana crvena ri\u017ea s kvascem:<\/strong> poznata po <strong>monakolinu K,<\/strong> spoju koji djeluje poput lovastatina \u2013 lijeka za sni\u017eavanje kolesterola; inhibira enzim odgovoran za proizvodnju kolesterola u jetri. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zob<\/a>&nbsp;i je\u010dam:<\/strong> sadr\u017ee <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-glucans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beta-glukane<\/strong><\/a>, vrstu topljivih vlakana koja smanjuju upijanje kolesterola iz hrane. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Crni \u010de\u0161njak:<\/strong> ovaj sastojak pokazuje obe\u0107avaju\u0107e kardiovaskularne dobrobiti u istra\u017eivanjima.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/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\">Koje su namirnice prikladne ili neprikladne za kolesterol?<\/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\">Preferirane namirnice<\/th><th class=\"has-text-align-center\" data-align=\"center\">Namirnice koje treba konzumirati umjereno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Neprikladne namirnice<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cjelovite \u017eitarice (ra\u017e, je\u010dam, zob, proso, ri\u017ea, itd.) Pseudo\u017eitarice (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinoja<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">heljda<\/a>, amarant) Integralni proizvodi (integralna tjestenina, kruh, zob itd.) Povr\u0107e <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Mahunarke<\/a> Vo\u0107e <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Riba<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Perad<\/a> Mlije\u010dni proizvodi niske i srednje masno\u0107e<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proizvodi od bijelog bra\u0161na (bijeli kruh i sl.)\nSu\u0161eno vo\u0107e\nNemasno crveno meso\nJaja\nUlja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Slasti\u010darski proizvodi\nTorte, kola\u010di\nPi\u0107a zasla\u0111ena \u0161e\u0107erom\nSirevi s visokim udjelom masti\nPrera\u0111eno meso\nMasno meso\nMargarini\nKokosova ili palmina mast<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Budite fizi\u010dki aktivni<\/h3>\n\n\n\n<p>Vje\u017ebanje je jedan od va\u0161ih najboljih saveznika za o\u010duvanje dobrog zdravlja. <strong>Svjetska zdravstvena organizacija (SZO)<\/strong> preporu\u010duje redovitu fizi\u010dku aktivnost, jer je dokazano da <strong>smanjuje stope smrtnosti povezane s kardiovaskularnim bolestima.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prema SZO-u, zdrava osoba trebala bi imati najmanje <strong>150 \u2013 300 minuta aktivnosti umjerenog intenziteta tjedno.<\/strong> To je jednako 2,5 \u2013 5 sati vje\u017ebi izdr\u017eljivosti opu\u0161tenim tempom, kao \u0161to su hodanje, tr\u010danje, biciklizam, plivanje itd.<\/li>\n\n\n\n<li>Umjesto toga, mogu se zamijeniti s najmanje <strong>75 \u2013 150 minuta aerobnih aktivnosti visokog intenziteta,<\/strong> koje uklju\u010duju preznojavanje i zadihanost (br\u017ee tr\u010danje, vo\u017enja bicikla, intervalni trening itd.). Mogu se, naravno, kombinirati aktivnosti razli\u010ditog intenziteta.<\/li>\n\n\n\n<li>Odrasle se tako\u0111er poti\u010de da uklju\u010de <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>trening snage<\/strong><\/a> kao dio svoje rutine.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[25]<\/span><\/span><\/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>Za konkretno sni\u017eavanje kolesterola, istra\u017eivanja pokazuju da <strong>aktivnosti izdr\u017eljivosti<\/strong> i <strong>intenzivnije vje\u017ebanje<\/strong> daju najbolje rezultate. Korisno je uklju\u010diti aktivnosti kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tr\u010danje<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-prednosti-plivanja-koje-ce-vas-odmah-natjerati-na-bazen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plivanje<\/a>, vi\u0161eg intenziteta <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">biciklizam<\/a>, HIIT (npr. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tabata-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">TABATA<\/a>), kru\u017eni trening i drugi energi\u010dni sportovi u va\u0161em planu vje\u017ebanja odli\u010dan su izbor. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[23]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za optimalne rezultate kombinirajte <strong>sportove izdr\u017eljivosti, treninge snage<\/strong> i <strong>vje\u017ebe visokog intenziteta.<\/strong> Oni pospje\u0161uju zdravlje srca, snagu kostiju i cjelokupnu kondiciju. Dok smjernice SZO-a navode minimum, njihovo prekora\u010denje mo\u017ee dati jo\u0161 bolje rezultate. Uz to, uklju\u010dite <strong>prirodno dnevno kretanje,<\/strong> kao \u0161to je <strong>hodanje,<\/strong> i smanjite vrijeme sjedenja kad god je to mogu\u0107e.<\/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=\"Vje\u017ebanje poma\u017ee u sni\u017eavanju kolesterola\" class=\"wp-image-669150\" title=\"Vje\u017ebanje poma\u017ee u sni\u017eavanju kolesterola\" 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\u010dite upravljati stresom<\/h3>\n\n\n\n<p>Ako nau\u010dite upravljati stresom, mo\u017eete imati koristi za srce i arterije, ali i za cjelokupno zdravlje. Postoje brojne tehnike za smanjenje stresa \u2013 odaberite onu koja najbolje odgovara va\u0161em \u017eivotnom stilu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Redovito vje\u017ebajte<\/strong> i bavite se <strong>sportom<\/strong> kao u\u010dinkovitim alatima za osloba\u0111anje od stresa.<\/li>\n\n\n\n<li>Posvetite vrijeme <strong>hobijima<\/strong> u kojima u\u017eivate, kao \u0161to su slikanje, \u010ditanje, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/joga-kljuc-fizicke-i-mentalne-ravnoteze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">joga<\/a>, ples ili bilo koja aktivnost koja vas veseli.<\/li>\n\n\n\n<li>Provodite kvalitetno vrijeme s najmilijima.<\/li>\n\n\n\n<li>Vodite<strong> dnevnik.<\/strong><\/li>\n\n\n\n<li>Isprobajte vje\u017ebe <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/meditacija-nacin-pronalaska-unutarnjeg-mira-poboljsanja-koncentracije-i-sna-ili-smanjenja-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>meditacije<\/strong><\/a>&nbsp;ili <strong>osvije\u0161tenosti<\/strong>.<\/li>\n\n\n\n<li>Razmislite o <strong>adaptogenima<\/strong> \u2013 dodacima prehrani osmi\u0161ljenima za pomo\u0107 pri upravljanju stresom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e informacija o u\u010dincima stresa na zdravlje i savjete kako njime upravljati pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to je stres opasan i kako ga smanjiti?<\/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. Smr\u0161avite ako imate prekomjernu te\u017einu ili ste pretili<\/h3>\n\n\n\n<p>Ako vas brinu visoki kolesterol i vi\u0161ak kilograma, mr\u0161avljenje mo\u017ee napraviti zna\u010dajnu razliku. Istra\u017eivanja pokazuju da gubitak samo <strong>5 \u2013 10 % tjelesne te\u017eine<\/strong> mo\u017ee pomo\u0107i u smanjenju LDL-kolesterola i triglicerida, dok istovremeno pove\u0107ava HDL-kolesterol. Na primjer, ako imate 90 kg, gubitak 4,5 \u2013 9 kg mo\u017ee dovesti do primjetnih pobolj\u0161anja. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[18]<\/span><\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je cilj sniziti kolesterol, to \u010desto mo\u017ee i\u0107i ruku pod ruku s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsaviti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mr\u0161avljenjem<\/a> kad stvorite pravi <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorijski deficit<\/strong><\/a>. Za pomo\u0107 u tome, mo\u017eete upotrijebiti na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online kalkulator unosa energije i makronutrijenata<\/strong><\/a> za odre\u0111ivanje optimalne ravnote\u017ee proteina, ugljikohidrata i masti za va\u0161e potrebe. Nadalje, na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sveobuhvatni vodi\u010d za izradu personaliziranog plana obroka<\/a> pomo\u0107i \u0107e vam da strukturirate svoje obroke na temelju tih izra\u010duna. Mr\u0161avljenje je mogu\u0107e posti\u0107i samo pravilnom prehranom, bez potrebe za uzimanjem Ozempica, Wegovyja ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ozempic-wegovy-i-drugi-lijekovi-za-mrsavljenje-kako-djeluju-i-za-koga-su-prikladni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sli\u010dnih lijekova za mr\u0161avljenje<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uspje\u0161no mr\u0161avljenje ne zna\u010di samo jesti manje porcije. Ako vas zanimaju svi aspekti koje morate uzeti u obzir za dijetu za mr\u0161avljenje, ne propustite na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">15 savjeta kako smr\u0161avjeti, po\u010deti vje\u017ebati i hraniti se zdravo.<\/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=\"Utjecaj mr\u0161avljenja na kolesterol\" class=\"wp-image-669166\" title=\"Utjecaj mr\u0161avljenja na kolesterol\" 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. Isprobajte dodatke prehrani<\/h3>\n\n\n\n<p>Temelj svakog putovanja prema zdravijim razinama kolesterola trebala bi biti <strong>promjena na\u010dina \u017eivota.<\/strong> Za jo\u0161 bolje rezultate, tako\u0111er mo\u017eete istra\u017eiti <strong>dodatke prehrani.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-glucans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beta-glukani<\/a><\/strong>: smanjuju upijanje kolesterola iz probavnog sustava, poma\u017eu\u0107i u odr\u017eavanju normalne razine kolesterola.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Glukomanan<\/a><\/strong>: vrsta vlakana koja, u dozama od 4 g dnevno, poma\u017eu u regulaciji kolesterola.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kitozan-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hitozan<\/a><\/strong>: jo\u0161 jedna vlakna s u\u010dinkom sli\u010dnim glukomananu.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ekstrakt-kvasca-crvene-rize-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ekstrakt fermentirane crvene ri\u017ee<\/strong><\/a>: sadr\u017ei <strong>monakolin K,<\/strong> spoj koji djeluje poput lijeka za sni\u017eavanje kolesterola.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Omega-3 masne kiseline<\/a><\/strong>:&nbsp;nadaleko poznate po svojim kardiovaskularnim dobrobitima.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Biljni steroli<\/strong> i <strong>stanoli,<\/strong> zajedno poznati kao fitosteroli, prirodni su spojevi koji se natje\u010du s kolesterolom tijekom upijanja u crijevima. Taj proces <strong>smanjuje upijanje kolesterola<\/strong> i dovodi do smanjenja razine LDL-kolesterola. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[17]<\/span><\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Postoje i prirodni lijekovi za kontrolu kolesterola koji kombiniraju vi\u0161e aktivnih sastojaka i ekstrakata. Jedan je takav primjer 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=\"Dodaci prehrani za sni\u017eavanje kolesterola\" class=\"wp-image-669182\" title=\"Utjecaj mr\u0161avljenja na kolesterol\" 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=\"Ogledni_plan_obroka_za_snizavanje_kolesterola\"><\/span>Ogledni plan obroka za sni\u017eavanje kolesterola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Evo primjera jednodnevnog jelovnika osmi\u0161ljenog za <strong>30-godi\u0161nju \u017eenu<\/strong> koja \u017eeli <strong>sniziti kolesterol<\/strong> i <strong>smr\u0161avjeti.<\/strong> Ona vje\u017eba dvaput tjedno uz trening snage i jednom tjedno ide tr\u010dati. Dnevno unosi 1800 kcal, podijeljenih na makronutrijente: 128 g proteina, 206 g ugljikohidrata i 49 g masti.<\/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\">Dnevni jelovnik<strong>&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Namirnice<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Doru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Zobene pahuljice s chia sjemenkama<\/strong> Zob (50 g) <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein sirutke<\/a>&nbsp;(20 g) Jabuka (70 g) Maline (50 g) Chia sjemenke (10 g) Cimet<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prvi me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Obi\u010dni jogurt s vo\u0107em <\/strong>\nNiskomasni obi\u010dni jogurt (150 g)\nBorovnice (50 g)\nHeljdine pahuljice (30 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak <\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pe\u010deni losos s kvinojom i povr\u0107em kuhanim na pari <\/strong> Pe\u010deni losos (100 g) <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kvinoja<\/a> (60 g) brokula, mrkva, tikvice (200 g) Maslinovo ulje (1 \u017eli\u010dica)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Poslijepodnevni me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Integralni kruh s namazom od svje\u017eeg sira i avokadom<\/strong>\nIntegralni kruh (50 g)\nNamaz (40 g)\nAvokado (30 g)\nCherry raj\u010dice (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>Salata od slanutka i tofua<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Slanutak<\/a> (80 g, kuhan) Povr\u0107e \u2013 krastavac, papar itd. (150 g) Mije\u0161ana salata (100 g) <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tofu<\/a> (70 g) Limunov sok i maslinovo ulje za preljev (1 \u017eli\u010dica)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Naravno, taj jedan dan samo je <strong>primjer<\/strong> kako bi plan prehrane mogao izgledati. U kona\u010dnici, ovisi o <strong>individualnim sklonostima svake osobe<\/strong> koje \u0107e namirnice uklju\u010diti u svoju prehranu i koliko obroka odabrati svaki dan. Nadalje, struktura plana varirat \u0107e ovisno o tome koliko su va\u0161e razine kolesterola povi\u0161ene. <strong>\u0160to su razine ve\u0107e, to bi dijeta trebala biti stro\u017ea.<\/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=\"Kako_djeluju_lijekovi_za_snizavanje_kolesterola\"><\/span>Kako djeluju lijekovi za sni\u017eavanje kolesterola?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Visoki kolesterol ozbiljan je zdravstveni problem. Ako promjene u prehrani, pove\u0107ana fizi\u010dka aktivnost i dodaci prehrani ne uspiju u\u010dinkovito kontrolirati razinu kolesterola, lije\u010dnik mo\u017ee propisati lijekove. Postoji nekoliko vrsta <strong>lijekova za sni\u017eavanje kolesterola<\/strong>, svaki s posebnim mehanizmom djelovanja usmjerenim na u\u010dinkovito rje\u0161avanje tog stanja.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Statini<\/strong>: smanjuju proizvodnju kolesterola u jetri, poti\u010du\u0107i je da izvu\u010de vi\u0161e kolesterola iz krvi. Primjeri uklju\u010duju atorvastatin, simvastatin i rosuvastatin.<\/li>\n\n\n\n<li><strong>Inhibitori upijanja kolesterola<\/strong>: <strong>ezetimib<\/strong>, na primjer, smanjuje upijanje kolesterola iz crijeva.<\/li>\n\n\n\n<li><strong>Fibrati<\/strong>: sni\u017eavaju razinu triglicerida.<\/li>\n\n\n\n<li><strong>Sekvestranti \u017eu\u010dnih kiselina<\/strong>: smanjuju ponovno upijanje \u017eu\u010dnih kiselina iz crijeva u krvotok. Budu\u0107i da je kolesterol potreban za proizvodnju \u017eu\u010dnih kiselina, tijelo je prisiljeno iskoristiti svoje rezerve kolesterola kako bi stvorilo nove \u017eu\u010dne kiseline, \u010dime se sni\u017eava razina kolesterola u krvi.<\/li>\n\n\n\n<li><strong>Inhibitori PCSK9<\/strong>: pove\u0107avaju aktivnost receptora LDL-a u stanicama jetre, poti\u010du\u0107i uklanjanje LDL-kolesterola.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolesterol nije va\u0161 neprijatelj, nego bitan igra\u010d u biokemijskim procesima tijela. Me\u0111utim, kad njegove razine prije\u0111u zdrav raspon, mo\u017ee uzrokovati zna\u010dajne probleme. Kako bismo <strong>smanjili rizike od ateroskleroze, sr\u010danog udara, mo\u017edanog udara<\/strong> i drugih komplikacija, moramo ga dr\u017eati pod kontrolom. Klju\u010d za odr\u017eavanje zdravih razina kolesterola le\u017ei u uravnote\u017eenoj <strong>prehrani, tjelovje\u017ebi, upravljanju stresom<\/strong> i cjelokupnom na\u010dinu \u017eivota. Hranjivi obroci, redovita fizi\u010dka aktivnost, kontrola stresa i zdrave navike mogu <strong>sniziti LDL-kolesterol, povisiti HDL<\/strong> i odr\u017eati va\u0161e krvne \u017eile u dobrom stanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne zaboravite da je prevencija uvijek lak\u0161a nego kasnije rje\u0161avanje problema. Redovito pratite razinu kolesterola, blisko sura\u0111ujte sa svojim lije\u010dnikom i unesite male promjene u svoju dnevnu rutinu. Srce \u0107e vam biti zahvalno \u2013 i osje\u0107at \u0107ete se bolje, zdravije i puniji energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vas ovaj \u010dlanak potaknuo da se bolje brinete o svom tijelu? Podijelite ga s prijateljima i obitelji kako biste pro\u0161irili znanje.<\/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.hr\/vlakna\" 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.hr\/zdrave-masti\" 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>Mu\u010dite li se s visokim kolesterolom ili ga \u017eelite sprije\u010diti? Ovaj \u010dlanak uputit \u0107e vas kako prilagoditi prehranu, smanjiti razinu kolesterola bez lijekova i odgovorit \u0107e na va\u0161a najva\u017enija pitanja.<\/p>\n","protected":false},"author":156,"featured_media":668929,"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":[135],"tags":[6368,6476,7490,7622,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-672459","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-dijeta-hr","10":"tag-masti-hr","11":"tag-zdravlje-hr","12":"tag-zdrav-nacin-zivota-hr","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>\u0160to uzrokuje visoki kolesterol i kako ga mo\u017eete sniziti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Visoki kolesterol mo\u017ee dovesti do ateroskleroze i za\u010depljenja arterija. 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