{"id":673605,"date":"2025-02-15T09:19:34","date_gmt":"2025-02-15T08:19:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=673605"},"modified":"2025-02-15T09:20:20","modified_gmt":"2025-02-15T08:20:20","slug":"kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/","title":{"rendered":"Kaj povzro\u010da visok holesterol in kako ga lahko zni\u017eate?"},"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.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/#Kaj_je_holesterol\" title=\"Kaj je holesterol?\">Kaj je holesterol?<\/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.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/#Zakaj_holesterol_povzroca_toliksno_razburjanje\" title=\"Zakaj holesterol povzro\u010da tolik\u0161no razburjanje?\">Zakaj holesterol povzro\u010da tolik\u0161no razburjanje?<\/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.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/#Kako_dolociti_zdravo_raven_holesterola_in_kaj_se_steje_za_visoko\" title=\"Kako dolo\u010diti zdravo raven holesterola in kaj se \u0161teje za visoko?\">Kako dolo\u010diti zdravo raven holesterola in kaj se \u0161teje za visoko?<\/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.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/#Kaj_povzroca_visok_holesterol\" title=\"Kaj povzro\u010da visok holesterol?\">Kaj povzro\u010da visok holesterol?<\/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.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/#Kako_znizati_visok_holesterol\" title=\"Kako zni\u017eati visok holesterol\">Kako zni\u017eati visok holesterol<\/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.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/#Vzorec_nacrta_prehrane_za_znizevanje_holesterola\" title=\"Vzorec na\u010drta prehrane za zni\u017eevanje holesterola\">Vzorec na\u010drta prehrane za zni\u017eevanje holesterola<\/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.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/#Kako_delujejo_zdravila_za_znizevanje_holesterola\" title=\"Kako delujejo zdravila za zni\u017eevanje holesterola?\">Kako delujejo zdravila za zni\u017eevanje holesterola?<\/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.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Holesterol ima sicer slab sloves, ampak ali ste vedeli, da ga na\u0161e telo nujno potrebuje? Ima klju\u010dno vlogo pri \u0161tevilnih pomembnih funkcijah, med drugim pri <strong>proizvodnji testosterona<\/strong> in <strong>vitamina D.<\/strong> Te\u017eave se pojavijo, ko raven holesterola <strong>prese\u017ee zdrave meje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je holesterola preve\u010d, se pogosto kopi\u010di v krvnih \u017eilah, kar je podlaga za <strong>sr\u010dne napade, kapi<\/strong> in druge <strong>bolezni srca<\/strong> in o\u017eilja, ki so vodilni vzroki smrti na svetu. Da bi prepre\u010dili ali celo odpravili to ne\u017eeleno kopi\u010denje, je treba skrbeti za svoje telo. Kako torej lahko nadzorujemo raven holesterola v krvi? Poglejmo si. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_holesterol\"><\/span>Kaj je holesterol?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Holesterol je <strong>poseben lipid,<\/strong> ki je \u017eivljenjskega pomena za na\u0161e telo &#8211; ima klju\u010dno vlogo pri \u0161tevilnih fiziolo\u0161kih procesih. Presenetljivo je, da ve\u010dina holesterola v na\u0161em telesu <strong>ne prihaja iz hrane,<\/strong> temve\u010d ga proizvaja na\u0161e telo. Ker je holesterol tako pomemben, telo <strong>poskrbi za zadovoljitev svojih potreb<\/strong> tako, da ga proizvede pribli\u017eno 70%, le 30% pa ga dobimo s hrano. Vendar pa lahko pride do te\u017eav, \u010de je vnos holesterola s hrano prevelik, kar bomo raziskali v nadaljevanju.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[11]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Holesterol je nepogre\u0161ljiv za pravilno delovanje <strong>celi\u010dnih membran, <\/strong>proizvodnjo<strong> hormonov,<\/strong> kot sta <a style=\"font-size: 1rem\" aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/simptomi-nizke-ravni-testosterona-in-kako-se-s-tem-spopadati\/\" target=\"_blank\" rel=\"noreferrer noopener\">testosteron<\/a> in <strong>estrogen,<\/strong> sintezo <a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamina D<\/strong><\/a> in tvorbo <strong>\u017eol\u010dnih kislin,<\/strong> ki pomagajo pri prebavi <strong><a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\">ma\u0161\u010dob<\/a>.<\/strong> V normalnih okoli\u0161\u010dinah telo samo uravnava proizvodnjo holesterola, da zadovolji svoje potrebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Holesterol sicer nastaja v na\u0161em telesu, vendar ga dobimo tudi s <strong>hrano,<\/strong> zlasti <strong>\u017eivalskega izvora,<\/strong> kot so meso, mle\u010dni izdelki in jajca. <strong>Holesterola ne boste na\u0161li v \u017eivilih rastlinskega izvora,<\/strong> zato mnogi menijo, da je <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegetarijanska prehrana<\/a> bolj zdrava.<\/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=\"Kaj je holesterol?\" class=\"wp-image-668988\" title=\"Kaj je holesterol?\" 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 sta povezana raven holesterola v telesu in prehrana?<\/h3>\n\n\n\n<p>\u010ceprav govorimo o isti snovi, je pomembno razumeti, kako holesterol iz prehrane deluje na holesterol v na\u0161em telesu. Holesterol v telesu v glavnem <strong>proizvajajo jetra,<\/strong> ki ga ustvarijo natanko toliko, kolikor ga telo potrebuje. Ko holesterol zau\u017eijemo s hrano, lahko njegova raven v krvi niha, vendar ne tako drasti\u010dno, kot so verjeli neko\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri zdravih ljudeh <strong>jetra prilagajajo njegovo proizvodnjo<\/strong> glede na vnos s hrano. Ve\u010d holesterola kot ga zau\u017eijemo, tem manj ga jetra proizvajajo. Vendar ima ta regulativni mehanizem svoje <strong>omejitve<\/strong> in \u010de je holesterola v prehrani preve\u010d, telo ne more popolnoma zaustaviti lastne proizvodnje, kar povzro\u010di prese\u017eek v krvnem obtoku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi v celoti razumeli pomen holesterola, moramo predstaviti \u0161e enega klju\u010dnega igralca &#8211; <strong>lipoproteine. Znani so kot HDL (lipoproteini visoke gostote) <\/strong> in <strong>LDL (lipoproteini nizke gostote),<\/strong> ki so sestavljeni iz beljakovin in lipidov (vklju\u010dno s holesterolom). <strong>Delujejo kot transportni sistemi, <\/strong>ki omogo\u010dajo <strong>premikanje holesterola po telesu.<\/strong> Razumevanje njihove vloge je klju\u010dnega pomena za ohranjanje dobrega zdravja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/cz_kamila_pavlickova_082022_01-1124x749.jpeg\" alt=\"Kako sta povezana raven holesterola v telesu in prehrana?\" class=\"wp-image-669022\" title=\"Kako sta povezana raven holesterola v telesu in prehrana?\" 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\">Kaj je LDL in HDL holesterol?<\/h3>\n\n\n\n<p>Verjetno ste \u017ee sli\u0161ali za holesterol <strong>LDL<\/strong> in <strong>HDL.<\/strong> \u010ceprav ti lipoproteini prena\u0161ajo ve\u010d kot le holesterol, jih pogosto imenujemo preprosto \u201eholesterol\u201c, saj so glavni nosilci tega lipida v telesu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lipoproteine si predstavljajte kot vozila na prometni avtocesti. <strong>LDL,<\/strong> ki ga pogosto imenujemo <strong>\u201eslab holesterol\u201c, <\/strong>deluje kot dostavno vozilo, ki preva\u017ea holesterol do tkiv, kjer je potreben. \u010ce pa je LDL-a v krvi preve\u010d, lahko ta vozila povzro\u010dijo prometne zastoje, zaradi \u010desar se holesterol nabira na stenah arterij. <strong>Manj\u0161i in gostej\u0161i <strong>delci <\/strong>LDL<\/strong> so \u0161e posebej problemati\u010dni, saj jih telo te\u017eje odstrani. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[22]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po drugi strani pa HDL, <strong>\u201edobri holesterol\u201c,<\/strong> deluje kot \u010distilna ekipa. Ta vozila zbirajo odve\u010dni holesterol iz arterij in ga vra\u010dajo v <strong>jetra,<\/strong> kjer ga<strong> predelajo<\/strong> in <strong>odstranijo.<\/strong> \u010ce je v obtoku dovolj HDL, arterije ostanejo \u010diste in promet poteka nemoteno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prometnem kaosu pa so \u0161e drugi udele\u017eenci &#8211; <strong>VLDL<\/strong> (lipoproteini zelo nizke gostote) in <strong>triacilgliceroli (TAG)<\/strong>. VLDL si lahko predstavljamo kot tankerje, polne energije, katerih glavna naloga je prena\u0161anje holesterola in triacilglicerolov (ma\u0161\u010dob), ki jih telo uporablja kot vir energije ali jih shranjuje kot zaloge. Ko je ta tovor raztovorjen, se VLDL <strong>spremenijo v LDL,<\/strong> kar lahko prispeva k povi\u0161ani ravni LDL. Podobno kot pri holesterolu moramo biti previdni tudi pri <strong>visokih ravneh triacilglicerolov.<\/strong> Kadar so te ravni previsoke, spodbujajo nastajanje delcev LDL, kar vodi v njihovo kopi\u010denje v arterijah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kaj lahko zaklju\u010dimo iz tega?<\/strong> Holesterol sam po sebi ni sovra\u017enik. Klju\u010dno je ohranjati zdravo ravnovesje med LDL, HDL in VLDL, da bo \u201epromet\u201c na va\u0161ih notranjih avtocestah potekal nemoteno.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,46912,53731,78046,105688,110665\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_holesterol_povzroca_toliksno_razburjanje\"><\/span>Zakaj holesterol povzro\u010da tolik\u0161no razburjanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, holesterol ni zlobni zlo\u010dinec, za kakr\u0161nega ga pogosto predstavljajo; problemati\u010den postane \u0161ele takrat, ko njegova raven <strong>prese\u017ee<\/strong> zdrave meje, zlasti v primeru holesterola LDL. Prav ta \u201eslab\u201c holesterol lahko spro\u017ei verigo dogodkov, ki vodijo do te\u017eav s srcem in o\u017eiljem. Visoka raven holesterola je za\u010detna faza bolezni, kot so <strong>sr\u010dni infarkt, mo\u017eganska kap <\/strong>ali <strong>ishemi\u010dne bolezni<\/strong> <strong>nog<\/strong> ali <strong>srca <\/strong>(zaradi nezadostne prekrvavitve teh mi\u0161ic).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako se to zgodi? Prese\u017eek holesterola LDL se za\u010dne kopi\u010diti v stenah arterij, kar povzro\u010di stanje, imenovano <strong>ateroskleroza.<\/strong> To je kroni\u010dna vnetna bolezen, pri kateri se lipidi in drugi elementi kopi\u010dijo v stenah krvnih \u017eil in ustvarjajo tako imenovane <strong>ateroskleroti\u010dne plo\u0161\u010de.<\/strong> Ko se holesterol LDL usede v notranjo oblogo krvne \u017eile (endotelij), pride do <strong>oksidacije <\/strong>in spro\u017ei <strong>vnetje.<\/strong> Imunske celice, imenovane makrofagi, prisko\u010dijo na pomo\u010d, da bi po\u010distile nered, vendar se pri tem spremenijo v <strong>penaste celice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te penaste celice tvorijo obloge na stenah krvnih \u017eil &#8211; pravzaprav <strong>blokade,<\/strong> ki postopoma zo\u017eujejo arterije in omejujejo pretok krvi. Ko je pretok krvi preve\u010d omejen, lahko pride do resnih zapletov, kot je mo\u017eganska kap. Pri mo\u017eganski kapi mo\u017egani ne prejmejo dovolj krvi, zato so prikraj\u0161ani za kisik in glukozo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ateroskleroza je nevarna zato, ker se pogosto razvija tiho.<\/strong> Tipi\u010dni simptomi, kot je pritisk v prsih, se obi\u010dajno pojavijo \u0161ele, ko je pretok krvi oviran za 75%. Sr\u010dni infarkt ali mo\u017eganska kap sta lahko za mnoge ljudi popolno presene\u010denje. Zato je v primeru akutne te\u017eave klju\u010dnega pomena, da takoj pokli\u010dete zdravni\u0161ko pomo\u010d. V bolni\u0161nici bodo zdravniki posku\u0161ali ponovno odpreti blokirane arterije, da bi prepre\u010dili trajne po\u0161kodbe mo\u017eganov ali srca. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,20]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-1963092000-1124x749.jpg\" alt=\"Kaj povzro\u010da visok holesterol?\" class=\"wp-image-669038\" title=\"Kaj povzro\u010da visok holesterol?\" 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_dolociti_zdravo_raven_holesterola_in_kaj_se_steje_za_visoko\"><\/span>Kako dolo\u010diti zdravo raven holesterola in kaj se \u0161teje za visoko?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redno preverjanje holesterola je bistvenega pomena za ohranjanje zdravega srca in krvnega obtoka. S <strong>krvnimi testi,<\/strong> ki jih je najbolje opraviti med rednimi pregledi pri osebnem zdravniku, lahko ugotovite raven <strong>skupnega holesterola, LDL, HDL<\/strong> in <strong>trigliceridov.<\/strong> Na podlagi teh \u0161tirih vrednosti bo zdravnik ocenil, ali je va\u0161 lipidni profil v zdravem razponu ali potrebuje pozornost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomembno je poznati vse te vrednosti. Na primer, visok skupni holesterol vas lahko vznemiri, vendar \u010de je vrednost LDL v mejah normale in HDL visoka, je to lahko povsem v redu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dr\u017eave v Evropski uniji pri ocenjevanju holesterola upo\u0161tevajo smernice Evropskega zdru\u017eenja za kardiologijo (ESC) in Evropskega zdru\u017eenja za aterosklerozo (EAS).<\/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\">Tabela: Optimalna raven holesterola v krvi<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-left\" data-align=\"left\"><\/th><th class=\"has-text-align-left\" data-align=\"left\">Kriteriji<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Skupni holesterol<\/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>Holesterol LDL<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Zelo visoko tveganje* &lt; 1,4 mmol\/l <br>Veliko tveganje* &lt; 1,8 mmol\/l <br>Zmerno tveganje* &lt; 2,6 mmol\/l <br>Nizko tveganje (zdravi posamezniki)* &lt; 3 mmol\/l<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Holesterol HDL <\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">> 1,0 mmol\/l za mo\u0161ke<br>> 1,2 mmol\/l za \u017eenske<\/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 style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">8<\/mark>]<\/sup> <\/figcaption><\/figure>\n\n\n\n<p>*\u010cim huj\u0161e so sr\u010dno-\u017eilne te\u017eave, tem stro\u017eji je ciljni holesterol LDL. Zdrav posameznik si lahko privo\u0161\u010di vi\u0161jo raven, medtem ko bo oseba, ki okreva po sr\u010dnem infarktu, morala slediti stro\u017ejim smernicam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda se spra\u0161ujete, ali se raven holesterola razlikuje glede na <strong>starost <\/strong>ali <strong>spol.<\/strong> Odgovor je, da nimamo ciljnih vrednosti holesterola, prilagojenih glede na starost ali spol. Vendar pa je za starej\u0161e ljudi zna\u010dilno, da imajo vi\u0161jo raven holesterola LDL, <strong>mo\u0161ki pa imajo na splo\u0161no vi\u0161jo raven holesterola kot \u017eenske.<\/strong> Po <strong>menopavzi <\/strong>se raven holesterola pri \u017eenskah obi\u010dajno zvi\u0161a zaradi zmanj\u0161anja ravni estrogena. Zato morajo biti te osebe \u0161e posebej previdne ter skrbeti za svoje zdravje in krvne \u017eile. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_povzroca_visok_holesterol\"><\/span>Kaj povzro\u010da visok holesterol?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno ste \u017ee naleteli na nasvete, da lahko s spremembo prehrane odpravite visoko raven holesterola. \u010ceprav ima prehrana klju\u010dno vlogo, na <strong>raven holesterola <\/strong>vpliva tudi <strong>ve\u010d drugih dejavnikov.<\/strong> Poglejmo si podrobneje, kaj lahko prispeva k visoki ravni holesterola v 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. Neustrezna prehrana<\/h3>\n\n\n\n<p>To, kar imate na kro\u017eniku, pomembno vpliva na raven holesterola v krvi. Glavni krivec za to je prekomerno u\u017eivanje <strong>nasi\u010denih<\/strong> ma\u0161\u010dobnih kislin in <strong>transma\u0161\u010dob.<\/strong> Te so pogosto v<strong> mastnem mesu, predelanem mesu<\/strong> (kot sta salama in slanina) in drugih <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-o-tem-kako-zmanjsati-kolicino-visoko-predelanih-zivil-v-prehrani-in-se-prehranjevati-bolj-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>visoko predelanih \u017eivilih<\/strong><\/a><strong>.<\/strong> Slednja so prav tako bogata s transma\u0161\u010dobami, ki lahko zvi\u0161ujejo holesterol LDL. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sladkarije so \u0161e eden od kriti\u010dnih dejavnikov. Prekomerno u\u017eivanje <strong>enostavnih sladkorjev <\/strong>in <strong>rafiniranih ogljikovih<\/strong> hidratov, ki jih vsebujejo sladke pija\u010de in sladkarije, lahko spodbudi jetra, da proizvajajo ve\u010d <strong>trigliceridov.<\/strong> Kot smo \u017ee omenili, ti trigliceridi vplivajo na lipoproteine in prispevajo k <strong>vi\u0161ji ravni LDL <\/strong>(\u201eslabega holesterola\u201c) in <strong>ni\u017eji ravni HDL <\/strong>(\u201edobrega holesterola\u201c). <strong> <\/strong><sup>[15]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega lahko prehrana, ki <strong>ne vsebuje dovolj vlaknin <\/strong>ali <strong>vsebuje preve\u010d kalorij,<\/strong> prav tako vodi v povi\u0161an holesterol. Za dolgoro\u010dno re\u0161itev je bistvenega pomena, da <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">k prehrani pristopite celostno<\/a> in postopoma prevzamete bolj zdrave prehranjevalne navade ter tako u\u010dinkovito uravnavate raven holesterola. <\/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=\"Nezdravo prehranjevanje prispeva k povi\u0161ani ravni holesterola\" class=\"wp-image-669054\" title=\"Nezdravo prehranjevanje prispeva k povi\u0161ani ravni holesterola\" 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. Pomanjkanje telesne dejavnosti<\/h3>\n\n\n\n<p>Sede\u010di na\u010din \u017eivljenja lahko primerjamo z zanemarjanjem vzdr\u017eevanja stroja. Telesna dejavnost je bistvena za ohranjanje zdravja telesa, brez nje pa se lahko stvari za\u010dnejo zapletati. Nezadostna telesna dejavnost <strong>zmanj\u0161a sposobnost jeter,<\/strong> da odstranjujejo holesterol LDL, zaradi \u010desar se ta <strong>kopi\u010di v krvnih \u017eilah.<\/strong> Hkrati se <strong>zmanj\u0161a raven holesterola HDL.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega mi\u0161ice brez rednega gibanja ne morejo u\u010dinkovito porabljati trigliceridov iz krvi za energijo. Raziskovalci tudi menijo, da lahko neaktivnost zmanj\u0161a aktivnost nekaterih encimov, kot je <strong>lipoproteinska lipaza, <\/strong>ki pomaga razgraditi prevelike koli\u010dine lipidov v krvi. Ta kombinacija <strong>upo\u010dasnjuje presnovo ma\u0161\u010dob,<\/strong> spodbuja nalaganje ma\u0161\u010dob v arterijah in pove\u010duje tveganje za aterosklerozo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10,13,14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite ostati zdravi in fit, bi morala biti vklju\u010ditev \u0161porta in vsakodnevne telesne dejavnosti v va\u0161o rutino najpomembnej\u0161a prednostna naloga.<\/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. Prekomerna telesna te\u017ea in debelost<\/h3>\n\n\n\n<p>Odve\u010dna <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\">telesna ma\u0161\u010doba<\/a><\/strong> lahko mo\u010dno zmoti presnovo holesterola. Jetra si predstavljajte kot tovarno, ki predeluje ma\u0161\u010dobe in holesterol ter ju pakira v delce VLDL, ki se nato razporedijo po telesu. Ko je telo preobremenjeno s prekomerno koli\u010dino ma\u0161\u010dobe, ki <strong>se spro\u0161\u010da iz ma\u0161\u010dobnega tkiva,<\/strong> jetra pove\u010dajo proizvodnjo. Posledica tega je preve\u010d delcev VLDL, ki se s\u010dasoma spremenijo v <strong>holesterol LDL.<\/strong> Kot smo \u017ee omenili, se lahko prevelike koli\u010dine LDL kopi\u010dijo v arterijah in so podlaga za nastanek ateroskleroze.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [7]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-1387838599-1124x750.jpg\" alt=\"Prekomerna telesna te\u017ea in debelost prispevata k visokemu holesterolu\" class=\"wp-image-669086\" title=\"Prekomerna telesna te\u017ea in debelost prispevata k visokemu holesterolu\" 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. Kajenje<\/h3>\n\n\n\n<p>\u0160kodljivi u\u010dinki kajenja segajo dlje od plju\u010d. Kajenje vpliva tudi na krvne \u017eile, saj <strong>pove\u010duje raven holesterola LDL<\/strong> in <strong>trigliceridov,<\/strong> hkrati pa <strong>zmanj\u0161uje raven holesterola HDL.<\/strong> Prav tako po\u0161koduje stene krvnih \u017eil, saj spro\u017ei <strong>vnetje,<\/strong> kar vodi v <strong>hitrej\u0161e propadanje.<\/strong> Kajenje \u0161e dodatno <strong>zmanj\u0161uje antioksidativno sposobnost telesa,<\/strong> spodbuja oksidativni stres in nastajanje prostih radikalov. Holesterol LDL je \u0161e posebej <strong>ob\u010dutljiv na oksidacijo<\/strong> in ko oksidira, se nalaga v krvnih \u017eilah, kar povzro\u010da nadaljnjo \u0161kodo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra novica? \u010ce ste kadilec, to \u0161e ne pomeni, da boste imeli vedno veliko tveganje za sr\u010dno-\u017eilne te\u017eave. Tveganje za sr\u010dno-\u017eilne te\u017eave se za\u010dne zmanj\u0161evati v trenutku, ko prenehate kaditi. Pozitivne u\u010dinke lahko opazite \u017ee <strong>dva meseca po prenehanju kajenja.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Prekomerno u\u017eivanje alkohola<\/h3>\n\n\n\n<p>Tudi alkohol ni nedol\u017een. Pitje alkohola pove\u010duje raven<strong> trigliceridov<\/strong> v krvi, kar spodbuja nastajanje delcev VLDL in njihovo kasnej\u0161o pretvorbo v holesterol LDL. <\/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\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-alkohol-vpliva-na-telo-in-ali-obstaja-kaj-takega-kot-zdrava-doza\/\" target=\"_blank\" rel=\"noreferrer noopener\">Alkohol <\/a>prav tako <strong>poslab\u0161a delovanje jeter,<\/strong> ki so klju\u010dnega pomena za <strong>presnovo ma\u0161\u010dob.<\/strong> Po\u0161kodbe jeter lahko povzro\u010dijo kopi\u010denje lipidov v krvi, kar \u0161e dodatno poru\u0161i ravnovesje lipidnega profila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zmanj\u0161anje u\u017eivanja alkohola ali \u0161e bolje, popolno izogibanje alkoholu, je odli\u010den na\u010din za ohranjanje zdrave ravni holesterola in zmanj\u0161anje tveganja za bolezni srca. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-2022334187-1124x749.jpg\" alt=\"Alkohol prispeva k povi\u0161ani ravni holesterola\" class=\"wp-image-669102\" title=\"Alkohol prispeva k povi\u0161ani ravni holesterola\" 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 nevidni sovra\u017enik, ki tiho in postopoma jemlje davek telesu, med drugim zvi\u0161uje raven holesterola v krvi. Dolgotrajen stres povzro\u010da ve\u010djo proizvodnjo <strong>kortizola<\/strong> in <strong>adrenalina<\/strong> &#8211; stresnih hormonov, ki lahko spodbudijo jetra, da proizvajajo ve\u010d holesterola. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega stres pogosto spro\u017ei <strong>nezdrave navade,<\/strong> kot so prenajedanje, \u017eelja po mastni ali sladki hrani in u\u017eivanje ve\u010d alkohola, kar \u0161e dodatno zvi\u0161uje raven holesterola LDL in trigliceridov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[24]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klju\u010dnega pomena ni le spremljanje ravni holesterola, temve\u010d tudi u\u010dinkovito obvladovanje stresa. <strong>Tehnike spro\u0161\u010danja, telesna aktivnost <\/strong>in <strong>ohranjanje zdravega \u017eivljenjskega sloga<\/strong> so bistvena orodja za boj proti stresu.<\/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\u010duje raven holesterola\" class=\"wp-image-669118\" title=\"Stres pove\u010duje raven holesterola\" 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>Nekateri ljudje lahko visok holesterol gensko podedujejo. Genetika vpliva na delovanje encimov in drugih sestavin, ki sodelujejo pri presnovi holesterola. Pri posameznikih z dolo\u010denimi genetskimi variacijami se lahko <strong>vi\u0161je ravni holesterola pojavijo naravno,<\/strong> tudi pri zdravih posameznikih z odli\u010dnim \u017eivljenjskim slogom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena od genetskih motenj, <strong>dru\u017einska hiperholesterolemija,<\/strong> telesu prepre\u010duje u\u010dinkovito razgradnjo holesterola LDL, zaradi \u010desar se ta <strong>kljub zdravemu \u017eivljenjskemu slogu<\/strong> kopi\u010di v krvi. Po statisti\u010dnih podatkih ima to bolezen pribli\u017eno 1 od 313 ljudi v splo\u0161ni populaciji, tudi \u010de nimajo te\u017eav s srcem in o\u017eiljem. V tak\u0161nih primerih so zdravila za zni\u017eevanje holesterola klju\u010dnega pomena. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12,26]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav imajo lahko genetski dejavniki pomembno vlogo, je visok holesterol najpogosteje posledica nezdravega \u017eivljenjskega sloga. Na sre\u010do lahko s pozitivnimi spremembami \u017eivljenjskega sloga v ve\u010dini primerov nadzorujemo raven holesterola. <\/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_znizati_visok_holesterol\"><\/span>Kako zni\u017eati visok holesterol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Visok holesterol lahko postopoma ogrozi va\u0161e zdravje. Na sre\u010do obstajajo <strong>preizku\u0161eni na\u010dini,<\/strong> kako ga nadzorovati in hkrati pove\u010dati raven holesterola HDL. Vendar tu ne gre za \u010dude\u017eno re\u0161itev, kot je doma\u010de sredstvo za \u201e\u010di\u0161\u010denje arterij\u201c, \u010darobna hrana, ki poje holesterol, ali poseben \u010daj za zni\u017eevanje holesterola. Namesto tega gre za izvajanje <strong>resni\u010dnih sprememb \u017eivljenjskega sloga.<\/strong> Vsak korak k zni\u017eanju holesterola \u0161teje, zato si podrobneje oglejmo, kaj lahko storite za svoje zdravje.<\/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. Spremenite svojo prehrano<\/h3>\n\n\n\n<p>Glavni vzrok za povi\u0161an holesterol je pogosto prehrana, zato najprej ponovno ocenite svoje prehranjevalne navade. Holesterolu prijazna prehrana mora vklju\u010devati \u017eivila, ki podpirajo zdravo raven holesterola in omejiti \u017eivila, ki jo pove\u010dujejo.<\/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\">Katera so klju\u010dna na\u010dela diete za zni\u017eevanje holesterola?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omejite nasi\u010dene ma\u0161\u010dobe (SFA):<\/strong> Izogibajte se <strong>mastnemu mesu, predelanemu mesu, tropskim ma\u0161\u010dobam, kot sta kokosovo ali palmovo olje<\/strong> in <strong>pribolj\u0161kom<\/strong> z visoko vsebnostjo ma\u0161\u010dob, kot sta \u010dokolada ali kremni sladoled.<\/li>\n\n\n\n<li><strong>Izogibajte se transma\u0161\u010dobam:<\/strong> Te se nahajajo v <strong>delno hidrogeniranih oljih,<\/strong> ki se pogosto uporabljajo v sla\u0161\u010dicah s \u010dokoladnimi premazi, pecivu z nadevi ali glazurami in nekaterih predelanih sojinih izdelkih.<\/li>\n\n\n\n<li><strong>Nasi\u010dene ma\u0161\u010dobe zamenjajte z mononenasi\u010denimi ma\u0161\u010dobami (MUFA):<\/strong> Zamenjava \u017ee 1 % nasi\u010denih ma\u0161\u010dobnih kislin z mononenasi\u010denimi ma\u0161\u010dobnimi kislinami lahko zmanj\u0161a raven holesterola LDL. Dobri viri so <strong>rastlinska olja, ore\u0161\u010dki<\/strong>, <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>masla iz ore\u0161\u010dkov<\/strong><\/a>, <strong>semena<\/strong> in <strong>avokado.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Pove\u010dajte koli\u010dino polinenasi\u010denih ma\u0161\u010dob, vklju\u010dno z ma\u0161\u010dobami omega-3:<\/strong> Zato bi morala va\u0161a prehrana vklju\u010devati mastne <a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\">ribe<\/a> ter prej omenjena <a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rastlinska olja<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>semena <\/strong>in <strong>ore\u0161\u010dke<\/strong><\/a>. Med rastlinskimi viri so <a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">orehi<\/a>, <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">chia semena <\/a>in <strong>laneno olje<\/strong> \u0161e posebej bogati z omega-3. <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>\u017delite bolje razumeti razlike med razli\u010dnimi vrstami ma\u0161\u010dob in njihovo delovanje v telesu? Ve\u010d informacij najdete v \u010dlanku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zdrave in nezdrave ma\u0161\u010dobe: katera \u017eivila jesti in katerim se izogibati?<\/a><\/strong> <\/li>\n\n\n\n<li><strong>Obrokom dodajte <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" rel=\"noreferrer noopener\">vlaknine<\/a>:<\/strong> Topne vlaknine v \u010drevesju tvorijo gel, ki se ve\u017ee na \u017eol\u010dne kisline, ki so bistvene za prebavo ma\u0161\u010dob. Te \u017eol\u010dne kisline se nato <strong>ne morejo ponovno absorbirati v krvni obtok,<\/strong> zato jetra uporabijo holesterol iz krvi za proizvodnjo novih \u017eol\u010dnih kislin. Odli\u010dni viri vlaknin so sadje, zelenjava, <strong>polnozrnata \u017eita, <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\">stro\u010dnice<\/a>, ore\u0161\u010dki <\/strong>in <strong>semena.<\/strong> <a href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" rel=\"noreferrer noopener\">Dopolnila<\/a> z vlakninami so prav tako dobra izbira. Najbolje bi bilo zau\u017eiti <strong>25-30 gramov <\/strong>vlaknin dnevno.<\/li>\n\n\n\n<li>Omejite vnos<strong> enostavnih sladkorjev in rafiniranih ogljikovih hidratov. <\/strong>Enostavnih sladkorjev je veliko v sladkarijah, sladkih pija\u010dah, sokovih in drugih sladkih dobrotah. Rafinirani ogljikovi hidrati so pogosto v izdelkih iz bele moke, kot so pecivo (npr. roglji\u010dki) in sla\u0161\u010dice.<\/li>\n\n\n\n<li><strong>Zmanj\u0161ajte u\u017eivanje alkohola: <\/strong>V idealnem primeru se alkoholu izogibajte <strong>v celoti,<\/strong> da bi ohranili zdravo raven holesterola.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite ve\u010d priporo\u010dil, si oglejte na\u0161 \u010dlanek <strong><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kaj je zdrava prehrana in kako se lahko nau\u010dite zdravo prehranjevati?<\/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\/IMG_6903-1-1124x749.jpeg\" alt=\"Holesterolna dieta\" class=\"wp-image-669134\" title=\"Holesterolna dieta\" 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\">Ali obstajajo posebna \u017eivila, ki zni\u017eujejo holesterol?<\/h4>\n\n\n\n<p>Pri uravnavanju holesterola so spremembe v prehrani najbolj\u0161e, \u010de se kombinirajo in ustvarijo sinergijski u\u010dinek. Vendar pa nekatera \u017eivila izstopajo zaradi svoje edinstvene sestave in imajo \u0161e mo\u010dnej\u0161i vpliv na zni\u017eevanje ravni holesterola. Katera \u017eivila so torej \u0161e posebej u\u010dinkovita pri zni\u017eevanju holesterola?  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017divila, bogata s fitosteroli:<\/strong> Fitosteroli so strukturno podobni holesterolu in <strong>prepre\u010dujejo njegovo absorpcijo v \u010drevesju.<\/strong> Najdemo jih v <strong>stro\u010dnicah, <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mandljih<\/a>, polnozrnatih \u017eitih in rastlinskih oljih <\/strong>(kot sta sojino ali olivno olje). <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>Fermentiran rde\u010di kvasni ri\u017e:<\/strong> Znan je po <strong>monakolinu K,<\/strong> spojini, ki deluje podobno kot lovastatin \u2013 zdravilo za zni\u017eevanje holesterola \u2013 saj zavira encim, odgovoren za proizvodnjo holesterola v jetrih.<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><a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\">Oves <\/a>in je\u010dmen:<\/strong> vsebujejo <a href=\"https:\/\/gymbeam.si\/beta-glukani-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>beta-glukane<\/strong><\/a><strong>,<\/strong> vrsto topnih vlaknin, ki zmanj\u0161ujejo absorpcijo holesterola iz hrane.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>\u010crni \u010desen:<\/strong> Ta sestavina je v \u0161tudijah pokazala obetavne koristi za srce in o\u017eilje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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\">Katera \u017eivila so primerna ali neprimerna za holesterol?<\/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\">Priporo\u010dena \u017eivila<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u017divila, ki jih je treba u\u017eivati zmerno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Neustrezna \u017eivila<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Polnozrnata \u017eita (r\u017e, je\u010dmen, oves, proso, ri\u017e itd.), psevdo\u017eita (<a href=\"https:\/\/gymbeam.si\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\">kvinoja<\/a>, <a href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" rel=\"noreferrer noopener\">ajda<\/a>, amarant), polnozrnati izdelki (polnozrnate testenine, kruh, oves itd.), zelenjava, <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\">stro\u010dnice,<\/a> sadje, <a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\">ribe,<\/a> <a href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">perutnina,<\/a> mle\u010dni izdelki z nizko in srednjo vsebnostjo ma\u0161\u010dob<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izdelki iz bele moke (beli kruh itd.) su\u0161eno sadje, pusto rde\u010de meso, jajca, olja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sla\u0161\u010di\u010darske torte, pecivo, pija\u010de, sladkane s sladkorjem, siri z visoko vsebnostjo ma\u0161\u010dob, predelano meso, mastno meso, margarine, kokosove ali palmove ma\u0161\u010dobe<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bodite fizi\u010dno aktivni<\/h3>\n\n\n\n<p>Vadba je eden najbolj\u0161ih zaveznikov za ohranjanje zdravja. <strong>Svetovna zdravstvena organizacija (SZO)<\/strong> priporo\u010da redno telesno dejavnost, saj dokazano <strong>zmanj\u0161uje umrljivost zaradi bolezni srca in o\u017eilja.<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po podatkih Svetovne zdravstvene organizacije naj bi se zdrav \u010dlovek tedensko vsaj <strong>150-300 minut ukvarjal z zmerno intenzivnimi dejavnostmi.<\/strong> To pomeni 2,5-5 ur vzdr\u017eljivostne vadbe v umirjenem tempu, kot so hoja, tek, kolesarjenje, plavanje itd.<\/li>\n\n\n\n<li>Lahko pa jo nadomestite z vsaj 75-150 minutami <strong>visokointenzivnih aerobnih dejavnosti,<\/strong> pri katerih se znojite in zadihate (hitrej\u0161i tek, kolesarjenje, intervalni trening itd.). Dejavnosti z razli\u010dno intenzivnostjo lahko seveda kombinirate. <\/li>\n\n\n\n<li>Odraslim priporo\u010damo tudi, da v svojo rutino vklju\u010dijo <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vadbo za mo\u010d<\/strong>.<\/a><strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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>\u0160tudije ka\u017eejo, da so za zni\u017eevanje holesterola najbolj\u0161e <strong>vzdr\u017eljivostne dejavnosti <\/strong>in <strong>intenzivnej\u0161a vadba.<\/strong> V na\u010drt vadbe je koristno vklju\u010diti dejavnosti, kot so <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\">tek,<\/a> <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" target=\"_blank\" rel=\"noreferrer noopener\">plavanje<\/a> vi\u0161je intenzivnosti, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noreferrer noopener\">kolesarjenje<\/a>, HIIT (npr. <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/\" target=\"_blank\" rel=\"noreferrer noopener\">TABATA<\/a>), kro\u017eni trening in druge intenzivne \u0161porte. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za optimalne rezultate kombinirajte <strong>vzdr\u017eljivostne \u0161porte, vadbo za mo\u010d<\/strong> in <strong>visoko intenzivne vaje.<\/strong> Te podpirajo zdravje srca, trdnost kosti in splo\u0161no telesno pripravljenost. Smernice Svetovne zdravstvene organizacije sicer dolo\u010dajo minimum, vendar lahko preseganje te meje prinese \u0161e bolj\u0161e rezultate. Poleg tega vklju\u010dite <strong>naravno vsakodnevno gibanje, <\/strong>kot je <strong>hoja<\/strong> in zmanj\u0161ajte sedenje, kadar koli je to mogo\u010de.<\/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=\"Vadba pomaga pri zni\u017eevanju holesterola\" class=\"wp-image-669150\" title=\"Vadba pomaga pri zni\u017eevanju holesterola\" 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 se obvladovati stres<\/h3>\n\n\n\n<p>\u010ce se nau\u010dite obvladovati stres, lahko to koristi ne le va\u0161emu srcu in arterijam, temve\u010d tudi va\u0161emu splo\u0161nemu zdravju. Obstajajo \u0161tevilne tehnike za zmanj\u0161anje stresa &#8211; izberite tisto, ki najbolj ustreza va\u0161emu \u017eivljenjskemu slogu. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Redno se gibajte<\/strong> in <strong>ukvarjajte s<\/strong> <strong>\u0161portom,<\/strong> saj sta to u\u010dinkoviti orodji za laj\u0161anje stresa.<\/li>\n\n\n\n<li>Posvetite se svojim <strong>konji\u010dkom,<\/strong> na primer slikanju, branju, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/\" target=\"_blank\" rel=\"noreferrer noopener\">jogi<\/a>, plesu ali drugim dejavnostim, ki vas veselijo.<\/li>\n\n\n\n<li>Pre\u017eivite kakovosten \u010das z bli\u017enjimi.<\/li>\n\n\n\n<li>Pi\u0161ite <strong>dnevnik.<\/strong><\/li>\n\n\n\n<li>Poskusite z <strong><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/meditacija-nacin-za-iskanje-notranjega-miru-izboljsanje-koncentracije-in-spanja-ali-zmanjsanje-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\">meditacijo<\/a><\/strong> ali <strong>\u010duje\u010dnostjo.<\/strong><\/li>\n\n\n\n<li>Razmislite o<strong> adaptogenih<\/strong> &#8211; dopolnilih, ki pomagajo obvladovati stres.<\/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 ve\u010d informacij o vplivu stresa na zdravje in nasvete za njegovo obvladovanje preberite \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/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. \u010ce imate prekomerno telesno te\u017eo ali ste debeli, izgubite te\u017eo<\/h3>\n\n\n\n<p>\u010ce sta visoka raven holesterola in prekomerna telesna te\u017ea zaskrbljujo\u010da, lahko zmanj\u0161anje telesne te\u017ee bistveno spremeni stanje. Raziskave ka\u017eejo, da lahko z izgubo samo <strong>5-10% telesne te\u017ee <\/strong>zmanj\u0161amo holesterol LDL in trigliceride ter pove\u010damo holesterol HDL. \u010ce, na primer, tehtate 90 kg, lahko z izgubo od 4,5 do 9 kg dose\u017eete opazno izbolj\u0161anje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce si prizadevate za zni\u017eanje holesterola, lahko to pogosto poteka vzporedno z <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zmanj\u0161anjem telesne te\u017ee,<\/a> \u010de ustvarite ustrezen <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalori\u010dni primanjkljaj.<\/strong><\/a> Pri tem si lahko pomagate z na\u0161im <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>spletnim kalkulatorjem za izra\u010dun energijskega vnosa in makrohranil<\/strong><\/a>, da dolo\u010dite optimalno razmerje beljakovin, ogljikovih hidratov in ma\u0161\u010dob za svoje potrebe. Poleg tega vam bo na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">iz\u010drpen vodnik za oblikovanje osebnega na\u010drta obrokov<\/a> pomagal strukturirati obroke na podlagi teh izra\u010dunov. Izgubo telesne te\u017ee je mogo\u010de dose\u010di samo s pravilno prehrano, ne da bi bilo treba pose\u010di po zdravilih, kot so Ozempic, Wegovy ali <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/ozempic-wegovy-in-druga-zdravila-za-hujsanje-kako-delujejo-in-za-koga-so-primerna\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podobna zdravila za huj\u0161anje.<\/a>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uspe\u0161no huj\u0161anje ne pomeni le u\u017eivanja manj\u0161ih obrokov. \u010ce vas zanimajo vsi vidiki, ki jih morate upo\u0161tevati pri shuj\u0161evalni dieti, ne spreglejte na\u0161ega \u010dlanka <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 nasvetov za huj\u0161anje, za\u010detek vadbe in bolj zdravo prehrano.<\/strong><\/a> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/iStock-506933769-1124x749.jpg\" alt=\"Vpliv huj\u0161anja na holesterol\" class=\"wp-image-669166\" title=\"Vpliv huj\u0161anja na holesterol\" 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. Preizkusite dopolnila<\/h3>\n\n\n\n<p>Temelj vsakega prizadevanja za bolj zdravo raven holesterola mora biti<strong> sprememba \u017eivljenjskega sloga.<\/strong> Za \u0161e bolj\u0161e rezultate lahko uporabite tudi <strong>prehranska dopolnila.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/beta-glukani-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beta-glukani: <\/strong><\/a>Zmanj\u0161ujejo absorpcijo holesterola iz prebavnega sistema in pomagajo vzdr\u017eevati normalno raven holesterola.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Glukomanan: <\/a><\/strong>V odmerkih 4 g na dan pomaga uravnavati holesterol.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/hitozan-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Hitozan<\/a>:<\/strong> \u0161e ena vlaknina s podobnimi u\u010dinki kot glukomanan.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/izvlecek-rdecega-rizevega-kvasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Izvle\u010dek fermentiranega rde\u010dega kvasnega ri\u017ea<\/strong><\/a><strong>:<\/strong> vsebuje <strong>monakolin K,<\/strong> spojino, ki deluje kot zdravilo za zni\u017eevanje holesterola.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ma\u0161\u010dobne kisline omega-3<\/strong><\/a><strong>:<\/strong> splo\u0161no priznane zaradi svojih koristi za srce in o\u017eilje. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Rastlinski steroli<\/strong> in <strong>stanoli,<\/strong> ki jih skupaj imenujemo fitosteroli, so naravne spojine, ki pri absorpciji v \u010drevesju tekmujejo s holesterolom. Ta proces <strong>zmanj\u0161uje absorpcijo holesterola<\/strong> in vodi do zmanj\u0161anja ravni holesterola LDL. <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>Obstajajo tudi naravna sredstva za uravnavanje holesterola, ki zdru\u017eujejo ve\u010d aktivnih sestavin in izvle\u010dkov. Tak primer je 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=\"Dodatki za zni\u017eevanje holesterola\" class=\"wp-image-669182\" title=\"Vpliv huj\u0161anja na holesterol\" 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=\"Vzorec_nacrta_prehrane_za_znizevanje_holesterola\"><\/span>Vzorec na\u010drta prehrane za zni\u017eevanje holesterola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tukaj je vzorec enodnevnega jedilnika za <strong>30-letno \u017eensko, <\/strong>ki \u017eeli <strong>zni\u017eati holesterol <\/strong>in <strong>shuj\u0161ati.<\/strong> Dvakrat na teden telovadi z vadbo za mo\u010d in enkrat na teden te\u010de. Njen dnevni vnos kalorij je 1 800 kcal, razdeljenih na makrohranila: 128 g beljakovin, 206 g ogljikovih hidratov in 49 g ma\u0161\u010dob.<\/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 meni<strong> <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">\u017divila<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zajtrk<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ovseni kosmi\u010di s chia semeni <\/strong><br>Ovseni kosmi\u010di (50 g) <br><a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\">Sirotkine beljakovine<\/a> (20 g)<br>Jabolko (70 g) <br>Maline (50 g) <br>Semena chia (10 g) <br>Cimet<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prvi prigrizek<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Navadni jogurt s sadjem<\/strong><br>Navadni jogurt z nizko vsebnostjo ma\u0161\u010dob (150 g) <br>Borovnice (50 g) <br>Ajdovi kosmi\u010di (30 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kosilo<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pe\u010den losos s kvinojo in du\u0161eno zelenjavo<\/strong> <br>Pe\u010den losos (100 g) <br><a href=\"https:\/\/gymbeam.si\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\">Kvinoja<\/a> (60 g) <br>Brokoli, koren\u010dek, bu\u010dke (200 g) <br>Olivno olje (1 \u017eli\u010dka)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Popoldanski prigrizek<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Polnozrnati kruh s skutnim namazom in avokadom<\/strong> <br>Polnozrnati kruh (50 g) <br>Pasirana skuta (40 g) <br>Avokado (30 g)<br>\u010ce\u0161njev paradi\u017enik (50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010derja<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Solata iz \u010di\u010derke in tofuja<\/strong><br><a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010ci\u010derka (<\/a>80 g, kuhana) <br>Zelenjava &#8211; kumare, paprika itd. (150 g) <br>Me\u0161anica solate (100 g) <br><a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Tofu (<\/a>70 g) <br>Limonin sok in olj\u010dno olje za preliv (1 \u017eli\u010dka)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Seveda je ta dan le <strong>primer,<\/strong> kako bi lahko izgledal na\u010drt prehrane. Navsezadnje je odvisno od <strong>\u017eelja vsakega posameznika<\/strong>, od tega, katera \u017eivila vklju\u010di v svojo prehrano in koliko obrokov bo imel vsak dan. Poleg tega se bo struktura na\u010drta spreminjala glede na to, kako povi\u0161ane so va\u0161e ravni holesterola. <strong>Vi\u0161ja kot je raven, stro\u017eja mora biti dieta.<\/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_delujejo_zdravila_za_znizevanje_holesterola\"><\/span>Kako delujejo zdravila za zni\u017eevanje holesterola?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Visok holesterol je resen zdravstveni problem. \u010ce spremembe v prehrani, pove\u010dana telesna dejavnost in dopolnila ne pomagajo u\u010dinkovito uravnavati ravni holesterola, lahko zdravnik predpi\u0161e zdravila. Obstaja ve\u010d vrst <strong>zdravil za zni\u017eevanje holesterola,<\/strong> od katerih ima vsako svoj mehanizem delovanja, namenjen u\u010dinkovitemu odpravljanju tega stanja.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Statini: <\/strong>zmanj\u0161ajo proizvodnjo holesterola v jetrih, kar jih prisili, da iz krvi \u010drpajo ve\u010d holesterola. Primeri so atorvastatin, simvastatin in rosuvastatin. <\/li>\n\n\n\n<li><strong>Zaviralci absorpcije holesterola: Ezetimib,<\/strong> na primer, zmanj\u0161uje absorpcijo holesterola iz \u010drevesja.<\/li>\n\n\n\n<li><strong>Fibrati:<\/strong> Zni\u017eujejo raven trigliceridov.<\/li>\n\n\n\n<li><strong>Sekvestranti \u017eol\u010dnih kislin:<\/strong> zmanj\u0161ujejo reabsorpcijo \u017eol\u010dnih kislin iz \u010drevesja v krvni obtok. Ker je za proizvodnjo \u017eol\u010dnih kislin potreben holesterol, je telo za ustvarjanje novih \u017eol\u010dnih kislin prisiljeno pose\u010di v svoje zaloge holesterola in tako zni\u017eati raven holesterola v krvi.<\/li>\n\n\n\n<li><strong>Zaviralci PCSK9:<\/strong> Pove\u010dajo aktivnost LDL receptorjev v jetrnih celicah, kar pospe\u0161uje izlo\u010danje LDL holesterola. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Holesterol ni va\u0161 sovra\u017enik, temve\u010d je pomemben akter v biokemi\u010dnih procesih na\u0161ega telesa. Vendar pa lahko, ko njegova raven prese\u017ee zdravo mejo, povzro\u010di precej\u0161nje te\u017eave. Da bi <strong>zmanj\u0161ali tveganje za aterosklerozo, sr\u010dni infarkt, mo\u017egansko kap<\/strong> in druge zaplete, ga moramo nadzorovati. Klju\u010d do vzdr\u017eevanja zdrave ravni holesterola je v <strong>uravnote\u017eeni prehrani, gibanju, obvladovanju stresa<\/strong> in splo\u0161nemu zdravemu \u017eivljenjskem slogu. S hranljivimi obroki, redno telesno dejavnostjo, obvladovanjem stresa in zdravimi navadami lahko <strong>zni\u017eate holesterol LDL, zvi\u0161ate holesterol HDL <\/strong>in poskrbite, da bodo va\u0161e \u017eile v dobri kondiciji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite, da je prepre\u010devanje vedno la\u017eje kot kasnej\u0161e re\u0161evanje te\u017eav. Redno spremljajte raven holesterola, tesno sodelujte s svojim zdravnikom in v svoj vsakdanjik vnesite majhne spremembe. Va\u0161e srce vam bo hvale\u017eno, vi pa se boste po\u010dutili bolje, bolj zdravo in polni energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali vas je ta \u010dlanek spodbudil k bolj\u0161i skrbi za svoje telo? Delite ga s prijatelji in dru\u017eino ter tako raz\u0161irite 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.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVlaknine\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\tZdrave ma\u0161\u010dobe\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Se spopadate z visokim holesterolom ali ga \u017eelite prepre\u010diti? V tem \u010dlanku boste izvedeli, kako prilagoditi prehrano, zmanj\u0161ati raven holesterola brez zdravil in si odgovorili na najbolj pere\u010da vpra\u0161anja. <\/p>\n","protected":false},"author":156,"featured_media":668940,"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":[122],"tags":[6483,6375,7497,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-673605","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-dieeta","9":"tag-hujsanje","10":"tag-mascoba","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","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>Kaj povzro\u010da visok holesterol in kako ga lahko zni\u017eate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Visok holesterol lahko povzro\u010di aterosklerozo in zama\u0161itev arterij. 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