Not all cholesterol is bad. Cholesterol is a fatty, waxy substance that is essential for building healthy cells and some important hormones to ensure the proper function of the body. It is produced by the liver and is necessary for the formation of cell membranes, the production of hormones, and the absorption of fat-soluble vitamins. Cholesterol can also be acquired from the foods we eat.
Your bloodstream may contain two types of cholesterol: HDL (high-density lipoproteins) is considered the good one, and LDL (low-density lipoprotein) is considered bad, if not dangerous. Generally, high cholesterol refers to LDL or bad cholesterol.
If you have high cholesterol, it may build up and form fatty deposits in the inner walls of your blood vessels. This build-up, also known as plaque, may cause your arteries to thicken and harden, restricting blood supply and depriving your heart and brain of much needed oxygen that your blood also carries.
Constant high levels of cholesterol increase your risk of cardiovascular diseases such as coronary artery disease, heart attack and stroke.
Signs and Symptoms
According to medical education and research, blood cholesterol levels in healthy people should be between 70 and 100 milligrams per deciliter. People who are at risk of heart disease or any type of cardiovascular disease should work to lower their LDL cholesterol levels below 70 mg/dl.
There are no signs or symptoms of high cholesterol at the onset. Most people are unaware that they have excess cholesterol, while others only learn of it after they suffer from a stroke or heart attack. Often, high cholesterol is detected during regular physical examinations when a blood test is performed or when one seeks consultation for other diseases and a high cholesterol level is incidentally discovered. The only way for you to check and determine your actual cholesterol level is through a blood test.
High cholesterol can cause abdominal pain, dizziness, nausea, chest pain, stomach pain and numbness in people who have heart health problems.
Causes of High Cholesterol
Bad LDL cholesterol levels are usually a result of factors that are within your control, such as lack of exercise, an unhealthy diet packed with high-cholesterol foods and obesity or excess weight. Other factors, such as your genes, smoking, high blood pressure and diabetes, may increase your chances of having high cholesterol.
Familial hypercholesterolaemia is a genetic condition that causes cholesterol levels to rise to 300 mg/dl or higher. Patients with this condition must be seen by an internal medicine doctor as well as a cardiovascular health specialist.
Certain medical conditions, such as diabetes, hypothyroidism and liver disease, can also increase your LDL levels. In some cases, it can be a side effect of the medications you're taking. Whatever the cause, it's important to get your LDL levels checked and take action to lower them if needed. High levels of LDL increase the risk of heart attack and other health problems.
Prevention Tips for LDL Cholesterol
While your genes or family history may predispose you to having high cholesterol, changes in your diet and lifestyle may prevent or reduce the accumulation of bad cholesterol in your blood stream. Here are some easy ways to keep your cholesterol in check and ultimately lower your risk of heart disease and other medical conditions:
Eat a nutritious diet
Maintaining a healthy diet low in cholesterol-rich foods, such as red meat and full-fat dairy products, and high in fibre, is essential for avoiding an increase in bad LDL cholesterol levels. Eat more fresh fruits, vegetables, black beans, kidney beans, whole grains and nuts. Get your protein from lean meat, fish or soy foods. Stay away from junk food, fatty meats, processed and deep-fried foods that usually contain high amounts of saturated fat and trans fat. Also, avoid egg yolks or limit yourself to two to three eggs if you can't.
When shopping for groceries, make it a habit to check the food label of each product you want to buy before checking out. Grocery items are required to display their trans fat and saturated fat content so that consumers like you may make informed decisions about the food they eat.
Maintain a healthy weight
Excess weight gain and obesity increase your chances of having high cholesterol. Weight loss is essential, or perhaps maintaining your current weight if you are within the range of your ideal weight. A combination of a low-fat diet and a moderate exercise program may result in lower cholesterol levels.
Be physically active
Regular physical activity keeps cholesterol at healthy levels. Engaging in aerobic exercise three times a week will not only lower your risk of heart disease but will also increase your energy levels. You can also try brisk walking, swimming, biking, taking up sports or working out in a gym at least 30 minutes a day. Doing any regular exercise is better than doing none at all.
Quit your vices
Stop smoking and avoid drinking alcohol. Smoking damages the walls of your arteries and lowers the level of good cholesterol, while excessive alcohol intake may cause other health conditions that are risk factors for high cholesterol such as diabetes.
Get enough omega-3 fatty acid
Taking fish oil supplements will provide you with an abundance of omega-3 fatty acids, a type of polyunsaturated fat that has been shown to lower cholesterol levels and the risk for heart disease. This is because omega-3 fatty acids help to increase the levels of HDL cholesterol in the body. Omega-3 fatty acids can be found in oily fish such as salmon, trout, herring and mackerel, as well as walnuts, flaxseeds and chia seeds. Adding these foods to your diet can help to improve your lipid profile.
Source: Online Visual Paradigm
Aside from eating fatty fish and taking fish oil supplements, there are a number of other natural supplements that can help to improve your lipid profile, such as niacin, green tea extract, flaxseeds, garlic and ginger.
If you are struggling to lower your cholesterol levels through diet and lifestyle changes alone, speak to your healthcare provider about taking one of these supplements as part of your dietary cholesterol. It is important to always consult with a dietitian before starting any new supplement, as they may not be safe for everyone.
Originally published on Jul 02, 2013
