The Truth Behind Cholesterol
Cholesterol has been consistently demonized by the media, fashion magazines, and even some scientific journals. The truth is that cholesterol is not inherently evil.
Cholesterol is naturally made by the liver and is essential for making hormones, digesting fatty foods, formation of cell membranes, and much more.
However, too much cholesterol (or specifically, too much LDL cholesterol) can cause serious health complications like heart attacks and strokes.
In this article, let’s dive deeper into our understanding of cholesterol, how it affects us, and how we can effectively manage our cholesterol levels.
The Science Of Cholesterol
There are two sources of cholesterol. You produce all the necessary cholesterol in your liver. The remaining cholesterol in your body comes from eating foods that contain animal products. For instance, dietary cholesterol is present in dairy products, pork, and fowl.
They are high in trans and saturated fats. These fats cause your liver to create more cholesterol than it normally would. Some people see a change in their cholesterol level from healthy to unhealthy as a result of increased production.
The blood contains this cholesterol in circulation. As the level of cholesterol in your blood rises, so does the risk to your health. On the inside of the arteries, cholesterol can combine with other chemicals to produce a hard, thick deposit. This can cause the arteries to constrict and become less flexible, resulting in atherosclerosis. The development of a blood clot that plugs one of these constricted arteries can cause a heart attack or stroke.
Since cholesterol does not dissolve in water, it cannot independently move through your blood. To help transport cholesterol, your liver produces lipoproteins.
Triglycerides and cholesterol are transported through the bloodstream via lipoproteins. The two primary forms of lipoprotein are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
What Are Triglycerides, LDL, And HDL?
LDL cholesterol: Commonly referred to as the "bad" cholesterol causes a buildup of cholesterol in your arteries.
Your blood arteries may eventually become narrower as a result of plaque buildup. The difficulty of getting blood to your heart and other organs increases with the narrowness of your blood vessels. It is recommended that your LDL cholesterol level should not exceed 100mg/dL.
HDL Cholesterol: HDL stands for high-density lipoproteins. It is commonly referred to as the "good" cholesterol because it transports cholesterol from other parts of your body back to your liver. The cholesterol is then eliminated from your body by your liver.
HDL cholesterol does not contribute to plaque buildup in your arteries and maintains a healthy functioning of your body. It is recommended that your HDL cholesterol level should not drop below 40mg/dL.
Triglycerides: Triglycerides are a type of fat, called lipids, that circulate in your blood. They are the most common type of fat in your body.
Triglycerides come from extra calories your body does not need right away. Triglycerides are the form that leftover calories take up in fat cells. The triglycerides are released when your body requires energy. Your triglyceride level shouldn't be higher than 150 mg/dL, according to recommendations.
You can use this simple infographic to remember how these lipoproteins affect your health.
Who Is At Risk Of High Cholesterol?
Numerous variables affect your overall chance of having high cholesterol. Your risk for high cholesterol might be increased by certain medical disorders, your way of life, and your family history.
Health conditions like Diabetes, Obesity, and familial hypercholesterolemia can cause high LDL cholesterol levels and thus, increase your risk of high cholesterol.
Your behaviours and lifestyle choices can also increase your risk for high cholesterol.
High cholesterol and associated illnesses, such as heart disease, may be brought on by eating a diet rich in saturated and trans fats.
Lack of physical exercise can cause weight gain, which can result in elevated cholesterol.
Your blood vessels are harmed by smoking, which increases the likelihood of fatty deposits forming there. Smoking may cause a decline in high-density lipoprotein (HDL, or "good") cholesterol levels.
Signs And Symptoms Of High Cholesterol
High cholesterol is typically a "silent" disease. There are normally no symptoms associated with it. Before experiencing major side effects like a heart attack or stroke, many people don't even realize they have high cholesterol.
Strategies For Managing Cholesterol Levels
Cholesterol travels through your blood silently. And it turns into plaque silently. You might not see or notice its presence for a long time. You may have no symptoms until you have a heart attack or stroke.
Here are a few strategies to manage and lower high cholesterol levels and live a healthier lifestyle.
Check your cholesterol regularly
Between 2015 and 2018, almost 17% of persons aged 20 and older had levels of high-density lipoprotein (HDL, or "good") cholesterol below 40 mg/dL, while roughly 12% had total cholesterol levels exceeding 240 mg/dL.
The American Heart Association advises having your cholesterol levels checked at least once every four to six years if you are 20 years of age or older. If you have a history of high cholesterol or other risk factors for cardiovascular disease, your doctor may encourage you to get your cholesterol levels tested more often.
Checking your cholesterol involves a simple blood test called Lipid Profile. A comprehensive blood test called a lipid profile evaluates the levels of fat and cholesterol in your blood. Most lipid profiles cover 4 different types of lipids: Total Cholesterol, Triglycerides, LDL, and HDL Cholesterol. This should give you a good idea of your health and your risk of complications involving high cholesterol.
Change your diet and Lifestyle
Diet - Your cholesterol can be reduced and the amount of lipids floating through your system can be improved by changing the foods you eat. The best strategy to attain a low-cholesterol diet is to include foods that reduce LDL, the dangerous cholesterol-carrying particle that contributes to artery-clogging atherosclerosis.
Add these foods to lower LDL cholesterol:
Oats: Having a bowl of oatmeal or a cold oat-based cereal like Cheerios for breakfast is a simple first step to decreasing your cholesterol.
Barley and other whole grains: Barley and other whole grains, similar to oats and oat bran, can reduce the risk of heart disease, primarily because of the soluble fiber they provide.
Beans: Beans are especially rich in soluble fiber. Additionally, they take a while for the body to digest, prolonging the time that you feel full after eating.
Apples, grapes, strawberries, and citrus fruits: These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
It should be more effective to include a variety of foods to lower cholesterol than to concentrate on just one or two. The key dietary components are plenty of fruits and vegetables, whole grains, and protein mostly from plants.
Beyond decreasing cholesterol, a diet high in fruits, vegetables, legumes, and nuts is beneficial to health. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It's good for bones and digestive health, vision, and mental health.
Lifestyle: We realize that in the modern world changing your lifestyle completely is not a realistic option. However, it is always better to make some positive changes rather than none at all. Here are a few choices you can make to live a healthier life:
Regular Exercise
Avoid smoking and excessive alcohol consumption
Consume a varied, balanced diet
Work with your healthcare professional
Find stress-relief mechanisms
Control your cholesterol
In severe cases, medical intervention might be needed. The most frequently given drugs for elevated cholesterol are statins. They block your liver from producing more cholesterol and hence, keep your cholesterol in check.
Another popular medication is Niacin. A B vitamin called niacin can raise all lipoprotein levels. High-density lipoprotein (HDL) cholesterol levels are increased by nicotinic acid, whereas total, LDL, and triglyceride levels are decreased.
It is important to note that simply taking medication without an emphasis on diet and lifestyle will not be fruitful. While following a strict diet and lifestyle takes more attention and effort than taking one pill a day, it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Parting Thoughts
High cholesterol typically has no symptoms. However, untreated elevated cholesterol may cause serious medical issues. The good news is that your doctor can frequently assist you in managing this condition and avoiding negative effects.
Ask your doctor to check your cholesterol levels to find out if you have high cholesterol, especially if you're 20 years old or older. Ask them about your treatment choices if they identify elevated cholesterol in you.
You may be able to obtain and maintain good cholesterol levels by eating a balanced diet, exercising frequently, and abstaining from tobacco products. To lower your risk of complications caused by high cholesterol, adhere to your doctor's recommended treatment regimen and lead a healthy lifestyle.
