Cholesterol is produced in our body as a byproduct of fat. Cholesterol is not harmful until it becomes excessive. The condition of excessive cholesterol is known as hyperlipidemia.
This condition needs to be corrected if detected because the cholesterol may begin to form what is known as plaque in the arteries, causing them to harden—a condition known as atherosclerosis.
Over time, this plaque can grow and clog the blood vessels, leading to even more severe cardiovascular and circulatory issues or diseases, such as coronary artery disease, hypertension, peripheral artery disease, angina, etc.
This is why people are advised to reduce the amount of cholesterol in their bodies.
So, for someone who has gone to the hospital and, after having a blood test, discovers that they have high cholesterol, what can they do to reduce this cholesterol? What habits can they adopt to ensure their cholesterol levels decrease and they stay healthy?
1. Work on in your diet
Avoid saturated fat: Saturated fats, triglycerides, and trans fats are known as "bad fats." These types of fats lead to the production of low-density lipoprotein (LDL), which in turn increases the amount of cholesterol in the blood.
Saturated fats are typically solid at room temperature and usually come from animal sources, though some plant-based sources exist as well.
Examples of foods high in saturated fats include fatty cuts of meat (e.g., beef, lamb, pork), processed meats (e.g., sausages, bacon, hot dogs), full-fat dairy products (e.g., milk, cheese, butter, cream), lard, tallow, coconut oil, palm oil, palm kernel oil, and cocoa butter (found in chocolate).
Unsaturated fats, which are liquid at room temperature and generally considered beneficial for heart health, are found in plant-based foods like oils, nuts, and seeds.
People are advised to avoid trans and saturated fats and instead consume unsaturated fats, which produce high-density lipoprotein (HDL). HDL helps reduce the amount of cholesterol in the blood by transporting it to the liver, where it is processed.
2. Watch your weight:
Excess fat in the body can lead to the production of more cholesterol, which is why it’s advisable to maintain a healthy weight. You want to avoid accumulating fat in your body to the point where it affects your heart and circulatory system. One way to estimate your body fat is by calculating your Body Mass Index (BMI).
With BMI, you can determine whether you are underweight, of normal weight, overweight, or obese.
For overweight and obese individuals, it's important to take measures to regulate your body fat, such as increasing physical activity, reducing unhealthy diets, and avoiding a sedentary lifestyle.
https://www.cdc.gov/bmi/adult-calculator/index.html. click this link to learn more about BMI
3. Avoid smoking:
Smoking has been shown to increase the amount of low-density lipoprotein (LDL) and reduce the amount of high-density lipoprotein (HDL), leading to an increase in cholesterol levels. Since HDL removes excess cholesterol from the body through the liver, smoking interferes with this process.
4. Avoid alcohol:
Excessive alcohol consumption increases the amount of triglycerides and LDL in the body. Triglycerides are closely associated with heart disease. Excessive alcohol intake also damages the liver, which plays a key role in breaking down cholesterol.
5. Exercise:
Physical activity is essential if you want to regulate cholesterol in your blood. Exercise helps reduce excessive body fat, which prevents obesity—a major contributor to high cholesterol. Additionally, physical activity has been shown to increase the amount of HDL and reduce LDL and triglycerides, which are major causes of heart disease.
6. Regular check-ups:
How would you even know the level of cholesterol in your blood if you don’t go for regular check-ups? Especially as we grow older, hospital check-ups become increasingly important. For example, a lipid panel or lipid profile blood test will help you determine the level of cholesterol in your body. The results of these tests will guide the physician in providing the right education on ways to improve your health. If necessary, the doctor may recommend medications or other therapies as needed.
Conclusion:
In conclusion, excessive cholesterol is not good for the body. It’s important to adopt lifestyle changes that will help reduce the amount of cholesterol in your blood. Managing your weight and engaging in regular physical activity can make a big difference. For example, instead of taking the elevator, try walking up the stairs.
Your cholesterol levels may not decrease immediately after you start making these lifestyle changes. It may take some time to see results, but that's okay. Consistency is key. Don't give up, don't panic, and don't be afraid. By focusing on healthy habits, you’ll not only improve your cholesterol levels but also your overall health—eating healthily, sleeping well, managing stress, and drinking enough water will transform your life.
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