Introduction to High Cholesterol
If your cholesterol is high, it means you have too much of a waxy substance called cholesterol in your blood. Cholesterol comes from two sources: your liver and the food you eat. Too much cholesterol in your blood can lead to fat buildup in your artery walls, which can block blood flow and cause a heart attack or stroke.
You may not know you have high cholesterol because there are usually no signs or symptoms. That’s why it’s important to get your cholesterol checked regularly, starting at age 20. The only way to know if your cholesterol is too high is with a blood test.
There are two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is sometimes called ‘bad’ cholesterol because it can build up on the walls of your arteries and form plaque. Plaque is made up of fat, cholesterol, calcium, and other substances found in the blood. HDL is sometimes called ‘good’ cholesterol because it helps remove LDL from the arteries and prevents plaque from forming.
Your total cholesterol level is a number that includes both your LDL and HDL levels. To find out what your numbers mean, ask your doctor or check out this chart from the National Heart, Lung, and Blood Institute.
Causes of High Cholesterol
High cholesterol is often caused by a diet high in saturated and trans fats. These unhealthy fats can increase the levels of low-density lipoprotein (LDL) cholesterol in your blood. LDL cholesterol is known as ‘bad’ cholesterol because it can build up in your artery walls, causing them to narrow and harden. This condition is called atherosclerosis, and it can lead to heart disease, heart attack, and stroke. Other factors that can contribute to high cholesterol include obesity, diabetes, and hereditary factors.
4 Warning Signs for Fat Buildup in Artery Walls
-If you have high cholesterol, you may be at risk for fat buildup in your artery walls.
-One of the first warning signs is a change in your blood pressure. If you notice that your blood pressure is rising, it could be an indication that there is fatty buildup in your arteries.
-Another sign to look out for is changes in your cholesterol levels. If your cholesterol levels are increasing, it may be an indication that you have fatty buildup in your arteries.
-If you notice any changes in your heart health, such as an irregular heartbeat or chest pain, it could be a sign of fatty buildup in your arteries.
-If you experience any shortness of breath or difficulty breathing, it could be a sign that you have blockages in your arteries from fatty buildup.
-Fatty buildup in artery walls can lead to serious health complications, such as heart attack or stroke. If you think you may be at risk for this condition, it is important to see a doctor so they can check for these warning signs and help you get treatment before it’s too late.
How to Reduce Cholesterol Levels
If you have high cholesterol, it’s important to take steps to reduce your levels. High cholesterol can lead to fat buildup in your artery walls, which can narrow the arteries and block blood flow. This can cause a heart attack or stroke.
There are several things you can do to reduce your cholesterol levels:
- Eat a healthy diet. Eating foods that are low in saturated and trans fats can help reduce your cholesterol levels. Choose lean protein sources, such as fish, chicken, and beans. Eat plenty of fruits and vegetables. And choose whole grains over processed grains.
- Get more exercise. Exercise helps increase HDL (good) cholesterol and decrease LDL (bad) cholesterol. Aim for 30 minutes of moderate-intensity aerobic activity most days of the week.
- Quit smoking. Smoking damages the lining of your arteries, which can contribute to plaque buildup and narrowing of the arteries. If you smoke, quitting is one of the best things you can do for your heart health.
- Lose weight if you’re overweight or obese. Being overweight or obese raises your risk for developing high cholesterol and other cardiovascular problems. Losing weight can help reduce your cholesterol levels and improve your overall heart health
Dietary Changes to Help Lower Cholesterol
Making dietary changes is one of the most effective ways to lower your cholesterol and reduce your risk of heart disease. Here are some dietary changes that can help:
- Eat more fibre.soluble fibre can help reduce cholesterol by binding to it in the intestine and preventing its absorption into the bloodstream. Foods high in soluble fibre include oats, barley, legumes, fruits and vegetables.
- Limit saturated and trans fats. Saturated fats raise LDL (bad) cholesterol levels and trans fats can also increase LDL cholesterol levels as well as lower HDL (good) cholesterol levels. Foods high in saturated fat include fatty cuts of meat, full-fat dairy products, coconut oil and palm oil. Trans fats are found in processed foods such as biscuits, cakes, pastries, pies and deep-fried foods.
- Eat more unsaturated fats. Unsaturated fats can help to lower LDL cholesterol levels while maintaining HDL cholesterol levels. Good sources of unsaturated fats include olive oil, canola oil, nuts and seeds.
- Increase your intake of omega-3 fatty acids. Omega-3 fatty acids have numerous heart health benefits, including reducing blood pressure and lowering triglyceride levels as well as improving HDL cholesterol levels. Good sources of omega-3 fatty acids include oily fish such as salmon, mackerel and sardines, flaxseeds and chia seeds.
Regular Exercise and Other Lifestyle Changes
If you have high cholesterol, making lifestyle changes is one of the best things you can do to improve your health. Regular exercise and other healthy lifestyle choices can help lower your cholesterol and reduce your risk of heart disease.
Here are some lifestyle changes that can help lower your cholesterol:
- Exercise for 30 minutes on most days of the week.
- Eat a healthy diet that includes plenty of fruits, vegetables, and whole grains.
- Avoid saturated fats, trans fats, and refined carbohydrates.
- Quit smoking.
Making these lifestyle changes can be tough, but they’re worth it. Not only will they help improve your cholesterol levels, but they’ll also make you feel better and give you more energy. So get started today and make a commitment to living a healthier life!
Conclusion
High cholesterol can be a serious issue if left untreated. It is important to recognize the warning signs that your cholesterol levels may be too high and take actionable steps to reduce them before they lead to any further health complications. Taking preventive measures such as exercising regularly, eating a healthy diet, reducing stress, and managing any existing conditions can help keep your cholesterol at a safe level and protect you from long-term effects of fat build up in artery walls.
