What is Cholesterol? & Is It Bad?
While you probably have heard about how bad it is, cholesterol is important for the proper functioning of the human body and is found in almost each of its cells. Cholesterol is a natural fatty substance in your blood produced in the liver and it can also found in a lot of the foods we consume. While your body needs cholesterol to produce substances vital to the human body, like hormones, vitamin D, and bile that help that help you digest food, having too much cholesterol in your blood can be harmful to your health.
How dangerous is a high blood level of cholesterol?
Also know as hyperlipidemia, high blood cholesterol can be very detrimental to health if it’s not managed in the right way. As long as you have untreated high levels of cholesterol, you’re letting plaque accumulate inside of your blood vessels. This can lead to a heart attack or stroke as your blood has a hard time getting through your blood vessels to got to these organs, depriving them of the nutrients and oxygen they need.
What are the types of cholesterol?
There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is often called “bad” cholesterol because it can build up in the walls of your arteries, making them narrower and harder for blood to flow through them. This can lead to atherosclerosis, a condition where plaque builds up inside your arteries, increasing the risk of heart attacks and strokes.
HDL, on the other hand, is known as “good” cholesterol because it helps remove LDL cholesterol from your bloodstream through the liver and the digestive tract. Think of it as the cleanup crew sweeping out the bad stuff and helping keep your arteries clear.
To maintain a healthy heart and blood vessels, you need to have higher levels of HDL and lower levels of LDL.
How do I know if I have high blood cholesterol?
Here’s the kicker: high cholesterol usually doesn’t cause any obvious symptoms or signs. You could be walking around with high cholesterol levels for years and have no idea until you get your blood tested. That’s why regular health checkups with your family physician or general practitioner are crucial, especially if you’re over 40 or have a family history of heart disease.
However, there are certain warning signs, albeit they appear mostly late in the course of the conditions, that may suggest you’re dealing with high cholesterol-related problems. These are less common, but they can serve as red flags:
1. Chest Pain & Shortness of Breath
if your arteries are narrowed due to high LDL cholesterol, your heart may not get enough oxygen-rich blood. This can cause chest pain (angina) or discomfort. When your heart’s arteries are clogged, it might not pump blood efficiently, leading to shortness of breath or fatigue during physical activity.
2. Skin Changes
In some individuals, high cholesterol can cause yellowish, fatty deposits called xanthomas to form on your skin in different parts of the body. These typically appear around your eyes, elbows, and knees, among other areas. The accumulated fat might cause a bump or even large nodules to appear on the skin.
3. Eye Ring
Known scientifically as Corneal Arcus, it is a gray or white arc that appears around the cornea of the eye and can be a sign of high cholesterol. It’s more common in older adults, but if you’re young and notice it, it could be a concern, and you should consult a doctor as soon as possible.
It’s worth noting again that high blood cholesterol is a silent condition in most cases, and these signs are often associated with more advanced stages of high cholesterol. So, by the time you notice them, the damage might already be done.
Can I lower my cholesterol with dieting alone?
Having a healthy diet can lower blood cholesterol levels by around 5-10%. This means decreasing the amount of fried and fast foods, meat and dairy products you consume since they contain high amounts of saturated fat and trans fats. Opting for foods that are high in polyunsaturated fats, such as walnuts, avocados, sunflower seeds, and salmon, helps prevent blood clots and keeps the heart running strong.
Studies have also shown that Whey protein, which is found in dairy products and in the form of instant powder, lowers both LDL cholesterol and total cholesterol as well as blood pressure.
A diet high in fiber can also help decrease the absorption of cholesterol from the digestive tract. Incorporated fiber-dense foods like oats, lentils, pulses, nuts, beans, fruit and vegetables, garlic, soya and corn more frequently into your diet.
What other ways can I decrease my blood cholesterol besides diet?
While in most cases you may not be able to tell by just looking in the mirror whether your cholesterol is high or not, the good news is that it’s relatively easy to control — especially with lifestyle changes.
Besides watching what types of food you consume, there additional measure you can take to help get your cholesterol levels back to normal, including:
Regular Physical Activity:
Regular physical activity helps raise HDL cholesterol while lowering LDL cholesterol. Aim for at least 30 minutes of moderate exercise at least 5 days a week. But if you’re in crunch for time, you can try squeezing 20 minutes of a more intense exercise sessions in 3 days per week.
Choosing an exercise regimen and sticking to it can be tough. To stay motivated, consider finding an accountability partner or joining an exercise group to help you stay the course.
Quit Smoking and Decrease Drinking
Smoking can lower HDL cholesterol, while quitting helps improve your HDL level dramatically so much so that by the 1 year mark of no smoking your risk of heart disease will half that of a smoker.
Excessive alcohol intake can also raise your cholesterol levels and cause serious health problems, including high blood pressure, heart failure, and strokes. Drinking in moderation can help raise your HDL level ( the good kind) and improve your cholesterol profile.
Consider Getting A Prescription
If you’ve found that lifestyle changes just aren’t enough to lower your cholesterol or you had a hard time sticking to a diet or an exercise regimen, it might be time to enlist the help of a medical professional.
Your doctor may recommend drugs known as statins or other types of lipid-lowering medications that can help reduce LDL levels.
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