Darrick Robles Cholesterol itself is not that unhealthy. Our body needs it to build and repair cells, produce bile acid, sex hormones and vitamin D. Cholesterol packed in fat only becomes unhealthy when too much of it circulates in the blood. Then the fat droplets can clog the blood vessels and lead to cardiovascular diseases, heart attacks and strokes.
3 facts about cholesterol
- Your diet and lifestyle play an important role in maintaining healthy cholesterol levels.
- Oats contain fiber and beta-glucans – these can lower high cholesterol levels.
- Regular aerobic exercise can also help.
Cardiovascular diseases are a widespread health problem that is still not talked about enough. Around 17.9 million people die from it every year. One of the biggest risk factors for cardiovascular disease is high cholesterol. The good news is that high cholesterol can be lowered naturally.
dr Rhianna McClymont, MD at Med-Healths, explains what cholesterol is, why it’s so important, and what you can do to keep your cholesterol levels healthy.
What is cholesterol and why is it so unhealthy?
Cholesterol is a blood fat that is produced in the liver. Cholesterol is also found in some foods such as eggs, butter and meat. Current research shows that cholesterol in eggs has a much smaller impact on total cholesterol and harmful LDL cholesterol than other foods in most healthy people. Saturated fats found in butter and fatty meats have more harmful effects.
Cholesterol in itself is not unhealthy and every cell in your body needs it. However, when too much cholesterol is circulating in your blood, it can clog and damage blood vessels. Experts agree that lowering cholesterol levels can be a crucial step in reducing the risk of cardiovascular disease.
Who is at risk?
“Statistically, young men are more likely to have problems with high cholesterol than young women ,” explains Dr. McClymont. ” However, after menopause , when women lose the protective effect of the hormone estrogen, which decreases at this time, this reverses . ” Women are then more likely to have an elevated cholesterol level – this applies in particular to LDL cholesterol.”
Should I have my cholesterol level checked?
When someone has high cholesterol, there are no outward signs . So a test is usually the only way to know if you’re at risk.
There are also home cholesterol tests (Lykon affiliate link) that you can use to find out how high your cholesterol levels are. Use code KRLY01T to get 15% off your order.
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When is cholesterol too high?
“You should aim for a total cholesterol level below 200 mg/dl,” recommends Dr. McClymont. But cholesterol is not just cholesterol. HDL cholesterol is often referred to as “good cholesterol” and is said to protect against heart disease, while “bad” LDL cholesterol increases the risk. A good mnemonic is: “Good” cholesterol – HDL: “Love you” “Bad” cholesterol – LDL: “Let that go”
An important aspect is the ratio of LDL to HDL. Ideally, the LDL-HDL ratio should not be higher than 3.5. The lower this ratio, the lower your risk of heart disease.
How can I lower my cholesterol level?
These 6 simple diet and lifestyle changes are proven to help lower cholesterol.
1. Reduce saturated fat
When your diet is high in saturated fat, your risk of high cholesterol increases. These fats are found in meat, cheese, and other animal foods, as well as some vegetable oils like palm and coconut oil.
An analysis of 15 studies with more than 56,000 participants showed that a lower intake of saturated fat reduces the risk of cardiovascular disease by 17%.
Omega-3 fatty acids (found in oily fish like salmon and herring) can prevent cholesterol from building up on artery walls. Therefore, it can be helpful to include one serving per week in your diet. Note, however, that other recommendations apply to pregnant and breastfeeding women, as well as children and babies.
If you switch to unsaturated fatty acids such as canola, sunflower and olive oil and use fewer fats and oils overall, you can help reduce your risk of disease by up to 30%. Eat as little meat as possible, and if you do, lean red meat is best. Switch to low-fat dairy products. Grill, steam, boil, or bake your food instead of frying it in plenty of fat.
2. Eat more fiber
Studies show that eating 3g of soluble fiber per day — the amount found in 3 apples or 3 bowls of oatmeal (28g servings) — can help lower cholesterol.
You can increase your fiber intake by eating more fruits, vegetables, whole grains, beans, and other legumes, and by choosing whole grains for pasta, bread, and other foods. Here’s how to cook healthier meals with 6 simple everyday hacks .
Oats are particularly useful because, in addition to fiber, they also contain natural sugars: the so-called beta-glucans have been shown to help lower cholesterol levels.
3. Move more
Studies show that 120 minutes of aerobic exercise per week can help raise protective levels of HDL cholesterol and reduce the risk of heart disease by 5.1% in men and 7.6% in women. Aerobic exercise is any type of exercise that increases your heart rate and causes you to get out of breath—for example, jogging, walking, biking, swimming, climbing stairs, or dancing. You can also break up the workout into smaller chunks throughout the day.
4. Quit smoking
Aside from all the other health risks like the increased risk of cancer , studies show that smokers have lower levels of healthy HDL cholesterol than non-smokers. However, HDL cholesterol can increase within less than 3 weeks from the day you quit smoking.
There are many free smoking cessation resources out there . Nicotine replacement products such as B. Band-Aids or chewing gum can help suppress the craving for a cigarette, and there are other options such as support groups or one-on-one counseling. Our doctors will be happy to advise you on the available support services.
5. Homemade instead of ready meals
Processed foods often contain high levels of saturated fat, refined grains, added sugars and salt. These can cause high cholesterol levels and increase the risk of obesity .
Cook with fresh foods whenever possible and check the ingredient list. In general, the longer the list of ingredients and the less well-known food names it contains, the higher the degree of processing of the product.
6. Eat like the Mediterranean
A more plant-based, Mediterranean-style diet has been shown to lower blood cholesterol levels by 13-15% . With a Mediterranean diet, you should make sure that colorful fruit and vegetables and whole grain products are on your menu, as well as fish and healthy fats such as e.g. B. Olive oil.
Lower cholesterol with medication
If diet and lifestyle changes aren’t helping to lower your cholesterol, your doctor may prescribe a statin. “These drugs block the production of LDL cholesterol and are offered to patients who have pre-existing cardiovascular conditions or for whom lifestyle changes are insufficient,” said Dr. McClymont.
Some patients experience side effects such as muscle pain. dr However, McClymont advises: “Many patients who react to a certain statin with side effects tolerate other drugs slightly better.” So talk to your doctor if you have side effects.
