{"id":520,"date":"2016-05-01T13:34:44","date_gmt":"2016-05-01T11:34:44","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=520"},"modified":"2016-05-20T12:43:58","modified_gmt":"2016-05-20T10:43:58","slug":"pri-znizevanju-holesterola-je-potreben-celostni-pristop","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html","title":{"rendered":"Pri zni\u017eevanju holesterola je potreben celostni pristop"},"content":{"rendered":"

\"\"Kaj je holesterol in kako vpliva na va\u0161e zdravje?<\/strong>
\nHolesterol je ma\u0161\u010dobi podobna snov, ki jo telo potrebuje za proizvajanje nekaterih hormonov, vitamina D in drugih za telo pomembnih snovi.<\/p>\n

 <\/p>\n

\u010ce je holesterol prekomerno prisoten v krvi je to \u0161kodljivo za zdravje, saj se lahko postopoma nakopi\u010di v obloge na stenah \u017eil, ki se zato zo\u017eijo in otrdijo, to pa lahko povzro\u010da resne bolezni srca in o\u017eilja.<\/p>\n

Najpogostej\u0161i vzrok za povi\u0161ano raven holesterola je neprimeren na\u010din \u017eivljenja. Sodobno \u017eivljenje je pogosto stresno in obremenjeno zaradi \u010desar nam zmanjkuje \u010dasa za redno telesno dejavnost in uravnote\u017een in zdrav na\u010din prehranjevanja.<\/p>\n

Za zdravje je predvsem pomembno, da raven slabega ali LDL holesterola ni previsoka<\/strong>, prav tako pa tudi razmerje med LDL in HDL holesterolom, ki ga imenujemo tudi dobri holesterol<\/strong><\/p>\n

\"holesterol<\/p>\n

Kako do ni\u017eje ravni holesterola?<\/strong>
\nPred samo uporabo zdravil zdravniki pogosto spodbujajo ljudi, naj v svoj vsakdan vklju\u010dijo preproste in u\u010dinkovite, a celostne spremembe na\u010dina \u017eivljenja.<\/p>\n

1. Gibanje <\/strong>
\nTelesna aktivnost je pomemben dejavnik pri naravnem uravnavanju ravni holesterola. Hoja, plavanje, kolesarjenje so primeri aktivnosti, ki se jih lahko loti vsakdo. Ugotovite, katera med njimi vas veseli in jo redno izvajajte. Priporo\u010deno je 30 minut telesne aktivnosti na dan. \u0160e en nasvet: za\u010dnite po\u010dasi in aktivnost postopoma pove\u010dujte. Tako vam bo gibanje la\u017eje pre\u0161lo v navado.
\n
\n2. Uravnote\u017eena prehrana<\/strong>
\nU\u017eivajte dovolj polnozrnatih \u017eitaric, stro\u010dnic, zelenjave in sadja, ki vsebujejo veliko vlaknin. Posegajte po hrani z ve\u010dnenasi\u010denimi ma\u0161\u010dobnimi kislinami (ribe, semena, olivno olje \u2026), previdni pa bodite pri hrani z nasi\u010denimi ma\u0161\u010dobnimi kislinami (meso, jajca, izdelki iz polnomastnega mleka, sladice \u2026).<\/p>\n

Namesto ocvrte hrane raje posezite po po\u0161iranih, du\u0161enih jedeh ali jedeh z \u017eara. U\u017eivajte tudi hrano, obogateno z rastlinskimi steroli, ki aktivno zni\u017eujejo raven va\u0161ega holesterola v krvi.<\/p>\n

<\/p>\n

3.\u00a0\u00a0 \u00a0Zni\u017eanje telesnih ma\u0161\u010dob<\/strong>
\nDebelost ogro\u017ea na\u0161e zdravje ter pove\u010duje tveganje za sr\u010dno-\u017eilne bolezni, saj v krvi vi\u0161a prisotnost visokih trigliceridov, nizkega HDL in visokega LDL holelsterola.<\/p>\n

Izguba odve\u010dnih telesnih ma\u0161\u010dob je sicer dolgotrajen proces, ki ne pozna hitrih re\u0161itev, vendar pa lahko \u017ee majhno zni\u017eanje odve\u010dnih telesnih ma\u0161\u010dob pomaga za\u0161\u010dititi na\u0161e zdravje.<\/p>\n

Bodite pozorni da ne zau\u017eijete preve\u010d kalorij. Na dan pojejte pet manj\u0161ih rednih obrokov, jejte zelenjavo in sadje, rahlo zni\u017eajte vnos ogljikovih hidratov in pove\u010dajte vnos beljakovin in dobrih ma\u0161\u010dob, jejte po\u010dasi, ne preskakujte obrokov, ne poslu\u017eujte se prigrizkov in pijte veliko vode.<\/p>\n

\"kajenje<\/p>\n

4.\u00a0\u00a0 \u00a0Opustite \u0161kodljivi razvadi: kajenje in alkohol.<\/strong>
\n\u010ceprav ima u\u017eivanje omejenih koli\u010din alkohola lahko celo manj\u0161i za\u0161\u010ditni u\u010dinek pred sr\u010dno-\u017eilnimi dogodki, pa prekomerno pitje alkohola lahko po\u0161koduje srce in jetra ter povi\u0161a tako krvni tlak in nivo trigliceridov v krvi. Tudi kajenje ima podobne \u0161kodljive u\u010dinke saj vi\u0161a krvni tlak, pospe\u0161uje aterosklerozo ter tvorbo strdkov v \u017eilah.<\/p>\n

\u010ceprav je obe razvadi te\u017eko opustiti, bo to resno pripomoglo k izbolj\u0161anju na\u0161ega zdravja saj velja, da so kadilci 2x bolj izpostavljeni tveganju za nastanek bolezni srca in o\u017eilja, kot nekadilci.<\/p>\n

5.\u00a0\u00a0 \u00a0\u017divite manj stresno<\/strong>
\nStres vpliva na pove\u010dano izlo\u010danje nekaterih hormonov, ki vi\u0161ajo sr\u010dni utrip in krvni tlak ter vplivajo na povi\u0161anje ravni lipidov in sladkorja v krvi, kar posredno vpliva na razvoj ateroskleroze. Stresa iz \u017eivljenje ne moremo odstraniti, lahko pa se ga nau\u010dimo obvladovati in tako zmanj\u0161amo njegov \u0161kodljivi vpliv na telo.<\/p>\n

Nau\u010dite se re\u010di ne, dru\u017eite se z ljudmi ob katerih se po\u010dutite dobro, izra\u017eajte svoje \u010dustva, imejte aktiven odnos do \u017eivljenja, k problemom pristopite analiti\u010dno, svojo energijo usmerjate v dejavnosti, ki imajo na vas pozitiven u\u010dinek, vzemite si \u010das za sprostitev in zdravo u\u017eivanje.<\/p>\n

Vsekakor se odzovite na preventivni pregled pri va\u0161i referen\u010dni medicinski sestri oz. prosite osebnega zdravnika, da Vas napoti v laboratorij za vrednosti holesterolov.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kaj je holesterol in kako vpliva na va\u0161e zdravje? Holesterol je ma\u0161\u010dobi podobna snov, ki jo telo potrebuje za proizvajanje nekaterih hormonov, vitamina D in drugih za telo pomembnih snovi.   \u010ce je holesterol prekomerno prisoten v krvi je to \u0161kodljivo za zdravje, saj se lahko postopoma nakopi\u010di v obloge na stenah \u017eil, ki se […]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52,101],"tags":[372,40,373,371,370,374,369],"class_list":["post-520","post","type-post","status-publish","format-standard","hentry","category-izobrazevanje","category-preventiva","tag-hdl","tag-holesterol","tag-izobrazevanje-holesterol","tag-ldl","tag-nizji-holesterol","tag-sponzorirani-clanki-2","tag-znizevanje-holesterola"],"yoast_head":"\nPri zni\u017eevanju holesterola je potreben celostni pristop - Nasveti za zdravo \u017eivljenje!<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pri zni\u017eevanju holesterola je potreben celostni pristop - Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"og:description\" content=\"Kaj je holesterol in kako vpliva na va\u0161e zdravje? Holesterol je ma\u0161\u010dobi podobna snov, ki jo telo potrebuje za proizvajanje nekaterih hormonov, vitamina D in drugih za telo pomembnih snovi.   \u010ce je holesterol prekomerno prisoten v krvi je to \u0161kodljivo za zdravje, saj se lahko postopoma nakopi\u010di v obloge na stenah \u017eil, ki se […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html\" \/>\n<meta property=\"og:site_name\" content=\"Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Zdravstvena.info\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-05-01T11:34:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-05-20T10:43:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/09\/holesterol-178x150.gif\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/#\\\/schema\\\/person\\\/c45a4cf849f166a770b7f807da7819c7\"},\"headline\":\"Pri zni\u017eevanju holesterola je potreben celostni pristop\",\"datePublished\":\"2016-05-01T11:34:44+00:00\",\"dateModified\":\"2016-05-20T10:43:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html\"},\"wordCount\":681,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html#primaryimage\"},\"thumbnailUrl\":\"http:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/wp-content\\\/uploads\\\/2010\\\/09\\\/holesterol-178x150.gif\",\"keywords\":[\"hdl\",\"holesterol\",\"izobra\u017eevanje holesterol\",\"ldl\",\"ni\u017eji holesterol\",\"sponzorirani \u010dlanki\",\"zni\u017eevanje holesterola\"],\"articleSection\":[\"Izobra\u017eevanje\",\"Preventiva\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html\",\"url\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html\",\"name\":\"Pri zni\u017eevanju holesterola je potreben celostni pristop - 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Holesterol je ma\u0161\u010dobi podobna snov, ki jo telo potrebuje za proizvajanje nekaterih hormonov, vitamina D in drugih za telo pomembnih snovi.   \u010ce je holesterol prekomerno prisoten v krvi je to \u0161kodljivo za zdravje, saj se lahko postopoma nakopi\u010di v obloge na stenah \u017eil, ki se […]","og_url":"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html","og_site_name":"Nasveti za zdravo \u017eivljenje!","article_publisher":"https:\/\/www.facebook.com\/Zdravstvena.info\/","article_published_time":"2016-05-01T11:34:44+00:00","article_modified_time":"2016-05-20T10:43:58+00:00","og_image":[{"url":"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/09\/holesterol-178x150.gif","type":"","width":"","height":""}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html#article","isPartOf":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html"},"author":{"name":"admin","@id":"https:\/\/www.zdravstvena.info\/preventiva\/#\/schema\/person\/c45a4cf849f166a770b7f807da7819c7"},"headline":"Pri zni\u017eevanju holesterola je potreben celostni pristop","datePublished":"2016-05-01T11:34:44+00:00","dateModified":"2016-05-20T10:43:58+00:00","mainEntityOfPage":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html"},"wordCount":681,"commentCount":0,"publisher":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/#organization"},"image":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html#primaryimage"},"thumbnailUrl":"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/09\/holesterol-178x150.gif","keywords":["hdl","holesterol","izobra\u017eevanje holesterol","ldl","ni\u017eji holesterol","sponzorirani \u010dlanki","zni\u017eevanje holesterola"],"articleSection":["Izobra\u017eevanje","Preventiva"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html","url":"https:\/\/www.zdravstvena.info\/preventiva\/pri-znizevanju-holesterola-je-potreben-celostni-pristop.html","name":"Pri zni\u017eevanju holesterola je potreben celostni pristop - 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