What exactly is cholesterol?
Cholesterol is a form of lipid that your body requires to grow and repair cells as well as to produce hormones. Certain meals include cholesterol, which is produced by your liver.
There are various forms of cholesterol, each called after the various proteins that transport cholesterol in the blood. The most important are:
- LDL cholesterol (low-density lipoprotein cholesterol) is commonly referred to as "bad" cholesterol.
- HDL cholesterol (high-density lipoprotein cholesterol) is commonly referred to as "good" cholesterol.
Implementing lifestyle modifications, as well as taking medications, can help lower a person's cholesterol levels.
How is cholesterol determined?
A lipid profile is a blood test that measures cholesterol. This test measures total cholesterol, HDL cholesterol, LDL cholesterol, and triglycerides, which are another type of fat in the blood. Before the test, you will usually be requested to fast (not eat anything) and only drink water for around 10 hours.
What are the dangers of having high cholesterol?
A high level of LDL (bad) cholesterol in the blood can raise your chances of developing heart and blood vessel disease (cardiovascular disease).
Excess LDL cholesterol causes fatty deposits known as plaque to accumulate in the arterial walls. Plaque promotes artery constriction and hardening over time (known as atherosclerosis).
This can result in:
- Angina occurs when plaque accumulates in the major arteries that supply your heart, known as the coronary arteries, causing them to narrow and partially obstruct, limiting blood flow and oxygen supply to the heart. This could result in shortness of breath and chest pain.
- A heart attack occurs when a plaque in a coronary artery breaks (ruptures), causing a clot to form and obstruct the supply of blood to the heart, depriving it of oxygen.
- Stroke occurs when the blood arteries that supply the brain narrow or become clogged by plaque, leading blood supply to the brain to be severely decreased or cut off, resulting in a stroke. Strokes can also occur when a clot from another part of the body travels through the blood and becomes lodged in a cerebral artery.
- Peripheral vascular disease – This typically affects the arteries that supply the legs and feet, producing leg pain while walking (known as intermittent claudication) and even pain while resting, when circulation is more severely compromised.
A high amount of HDL cholesterol is beneficial because it aids in the removal of other types of cholesterol from the circulation, transporting them back to the liver, where they are removed from the blood and passed out of the body.
How can I lower my cholesterol by changing my lifestyle?
You can lower your cholesterol levels by changing your lifestyle and taking medications if your doctor recommends it. Some people will merely need to change their food and lifestyle to lower their cholesterol. Others may also need to use cholesterol-lowering medications.
Limit your consumption of saturated and trans fats.
Adopt and stick to a nutritious diet low in saturated and trans fats. A diet high in these fats can boost LDL cholesterol levels in the blood.
At room temperature, saturated fat is normally solid. It can be found in animal goods including meat and dairy, as well as palm oil, coconut oil, and full-cream milk.
Saturated fats should be replaced with healthy fats.
Replacing foods high in saturated fat with those high in unsaturated fats, such as polyunsaturated and monounsaturated fats, will help lower your cholesterol.
In place of butter and cream, for example, use olive oil, nut butters, or avocado in cooking.
Boost your physical activity levels.
Physical exercise raises HDL cholesterol levels, which are the "good" cholesterol that eliminates LDL cholesterol from the blood. Resistance training (with weights, resistance bands, or your own body weight) and muscle-toning activities can boost HDL cholesterol levels. Try to do this at least twice a week.
Saturated fats should be replaced with healthy fats.
Replacing foods high in saturated fat with those high in unsaturated fats, such as polyunsaturated and monounsaturated fats, will help lower your cholesterol.
In place of butter and cream, for example, use olive oil, nut butters, or avocado in cooking.
Boost your physical activity levels.
Physical exercise raises HDL cholesterol levels, which are the "good" cholesterol that eliminates LDL cholesterol from the blood. Resistance training (with weights, resistance bands, or your own body weight) and muscle-toning activities can boost HDL cholesterol levels. Try to do this at least twice a week.
Stop smoking
Smoking lowers HDL cholesterol and accelerates the formation of fatty plaques in the artery walls. It also increases the likelihood of your blood clotting. These factors raise your chances of having a heart attack or having a stroke. One of the most effective strategies to improve your heart and blood vessel health is to quit smoking.
Some lifestyle adjustments, such as maintaining a healthy weight, eating a balanced diet, increasing physical exercise, and quitting smoking, can help lower cholesterol levels.
Wearing shoes that are both comfy and supportive can be beneficial. Experts recommend wearing Dr Luigi medical shoes. This allows you to engage in activities like walking, jogging, or running, which can help lower your cholesterol. Before beginning any new workout regimen, consult with a healthcare practitioner, especially if you have any pre-existing health concerns.