Preventing High Cholesterol: Tips for a Heart-Healthy Lifestyle

03/23/2024

 

Cholesterol and Triglycerides

Cholesterol is derived from two sources. The liver produces the required cholesterol, and the rest of the cholesterol in our body is obtained from animal-based foods like meat, eggs, and dairy products. High LDL levels could pose a risk of developing heart disease. Your healthcare provider will conduct a lipid profile to check cholesterol and triglyceride levels.

• Bad cholesterol or Low-density lipoprotein (LDL): Increased bad cholesterol, also called LDL, can cause fat build-up in the arteries (clogged arteries) and cause heart blockage or stroke.

• Good Cholesterol or High-density lipoprotein (HDL): A high level of HDL, also known as good cholesterol, minimizes the risk of developing heart disease. It protects the heart by sending excess cholesterol to the liver for removal.

• Triglyceride is a type of fat found in the blood that is used by the body as a source of energy. High levels of triglyceride and LDL are harmful and could cause heart attack and stroke.

• Total Cholesterol is the total fat present in the blood based on HDL, LDL, and triglyceride readings.

Causes of High Cholesterol

Below are a few reasons for developing high cholesterol:

Saturated and Trans Fats:

These fats are also called bad fats, and high intake contributes to increasing LDL and lowering HDL. These fats are found in deep-fried foods, baked products, dairy products, and tropical oils, such as palm and coconut oil.

Obesity or excessive weight:

Being overweight can increase bad cholesterol (LDL), minimize good cholesterol (HDL), and enhance the risk of heart disease.

Sedentary lifestyle:

Being physically inactive or sedentary contributes to lowering good cholesterol. Reduced level of HDL means that there is a scarce amount of good cholesterol to remove the “bad” or LDL.

Smoking:

Tobacco contributes to lowering HDL cholesterol and increasing levels of bad cholesterol. Smoking, in combination with high LDL, increases the risk of developing coronary heart disease.

Excessive Drinking:

Too much alcohol intake can increase triglyceride and cholesterol levels, which increases the risk of developing cardiovascular disease. However, light to moderate drinking can lead to an increase in the level of HDL.

Family History:

Few people are diagnosed with high cholesterol levels at relatively early stages; this could be genetic, and it is called familial hypercholesterolemia.

There could be several other reasons for increased bad cholesterol levels than those listed above.

Symptoms of High Cholesterol

There are no symptoms of high cholesterol, so it’s essential to get your cholesterol measured regularly. Knowing your cholesterol levels is vital so you can manage your health better. However, a few possible signs of high cholesterol are mentioned below:

• Heart Attack or stroke

• Hypertension

• Yellowish deposition of cholesterol around the eyelids (xanthelasmas).

• Lipid deposits are visible as rings on the outer region of the cornea.

Measures To Improve Cholesterol Level

If your doctor recommends improving your cholesterol levels, you must minimize LDL and increase HDL. Lifestyle changes, other than taking medications, can be effective in improving cholesterol numbers. A few changes are listed below.

Regular Exercise:

Exercise keeps you active, helps you lose excess weight, reduces LDL and triglyceride, and increases HDL levels.

Shredding Extra Weight:

Obesity or excess weight can increase the risk of developing bad cholesterol. Weight loss helps enhance the “good” HDL and reduce the “bad” LDL. Speak to a nutritionist to design a weight loss program.

Eat Healthy:

Include plenty of fiber in your diet, such as fruits, legumes, whole grains, nuts, and vegetables. These are good sources of vitamins, minerals, and fiber. They contain sterols or stanols, water-soluble fibers that help reduce cholesterol levels.

Avoid Trans and Saturated Fat:

Avoid trans-fat and saturated fats, as they pose a risk of developing cardiovascular disease, and try replacing them with good unsaturated fats. Unsaturated fats are found in vegetables, fish, nuts, and grains and are considered good for your health.

Quit Smoking:

Giving up on smoking can contribute to increasing HDL and decreasing LDL levels.

Healthy Cooking:

Try switching to a healthier way of preparing food. Instead of deep frying, you could opt for baking, broiling, and roasting.

Alternate Protein Sources:

Animal meat is a good source of protein. However, it contains harmful saturated fat and cholesterol. Try other protein sources without cholesterol, such as nuts, lentils, beans, and fish.

Supplements:

A few supplements, such as fish oil and Psyllium, help improve cholesterol levels and are considered suitable for your heart.

Limit Salt Intake:

You should not consume more than one tablespoon (2300 mg) of salt (sodium) daily. Cutting down on salt intake will not reduce cholesterol levels. However, it can help lower blood pressure and minimize the risk of heart disease.

Cut Down Alcohol Consumption:

Alcohol adds to calorie intake and can cause weight gain. Being obese can raise LDL levels and lower HDL levels. Excessive alcohol increases blood pressure and triglyceride, which may enhance the risk of heart disease.

Conclusion

Since high cholesterol has no symptoms, you may not know until it has caused significant damage to your health. Therefore, you must get your cholesterol measured regularly. Leading an active lifestyle and eating healthy can be simple ways to keep cholesterol levels in check. If these changes don’t bring desired results, your doctor will recommend medication to get the cholesterol under control. You may buy cholesterol lowering medications online after consultation with your doctor. The dosage and the period will be decided based on your health condition, age, family history, and underlying medical factors.