How Lifestyle Changes & Medication Can Affect High Cholesterol Levels

What is cholesterol?

Cholesterol is a wax resembling substance found in the blood. It performs some crucial functions like assisting in bile production in the liver and acting as a building block of sorts for human tissues. Produced in the liver, cholesterol travels through your bloodstream in the form of spherical particles called lipoproteins, a substance made out of fat and proteins. The circulating cholesterol is of two types, namely high-density lipoprotein (or HDL) and low-density lipoprotein (or LDL)

What are LDL and HDL?

LDL or low-density lipoprotein, which makes up a major chunk of the cholesterol produced by your body is referred to as bad cholesterol as it is responsible for the buildup (called plaque) within the narrower blood vessels arteries, sometimes even clotting which can all lead to bigger, more life-threatening issues like chest pain, heart attack, stroke, and peripheral artery disease. If your total cholesterol is high due to a high LDL count then you are more prone to having high cholesterol, resulting in a higher possibility of contracting heart diseases or a stroke.

HDL or high-density lipoprotein, often referred to as good cholesterol in simpler terms, takes the excess cholesterol from your body back to your liver where it is broken down and flushed out of your body. It carries the LDL or bad cholesterol away from your arteries, saving them from clogging, which could have otherwise led to a heart attack or a stroke. While HDL is responsible for doing this good deed, it does not get rid of all of the LDL, but only one-third or one-fourth of it which is why it is important to have a high HDL count in your system.

While high cholesterol has no symptoms and can only be diagnosed through a blood test, there are a few warning signs that you must keep an eye out for:

• High blood pressure

• Numbness or coldness in extremities

• Nausea or slurred speech

• Extreme fatigue or shortness of breath

Having the right cholesterol levels will also help maintain the right levels of vitamin D and hormones in the body, and maintain and support digestion. Getting your cholesterol levels checked regularly is integral to staying healthy. Having knowledge of your cholesterol status will let you know how much you need to take care of your health depending on its severity. It will genuinely help with your cholesterol management.

 

What makes you prone to high blood cholesterol?

Your lifestyle, certain health conditions, and family history can raise your risk for high cholesterol but if you have the following risk factors, your doctor might suggest having your cholesterol checked more often than usual:

• A history of heart disease or high cholesterol in your family- You are at risk of having high cholesterol if someone in your family has it. Genetics might be responsible for this but it may also be because families share the same or at least similar unhealthy lifestyle habits. 

• Diabetes- Type 2 diabetes brings a spike in “bad” cholesterol and lowers the  “good,” cholesterol, increasing the possibility of heart disease and stroke.

• Age factor- As you age, your body cannot get rid of cholesterol as effectively as it used to, leading to high cholesterol.

• Being a male- Men generally have higher LDL and lower HDL levels in comparison to women. But after menopause, usually, around the age of 55, the LDL cholesterol levels in women also increase.

• Obesity or being overweight- Excess weight, lack of physical activity, and a diet with poor nutritional value can all lead to high cholesterol.

• Having a history of high cholesterol- If you previously had high cholesterol, your doctor might prefer you to keep a closer watch on your cholesterol levels.

While your liver produces all the cholesterol that is needed by your body, the external source for cholesterol is the food that you eat.

1. Whole grains

Whole grains are known to be among the best foods that lower cholesterol like oats and barley help lower the risk of heart disease with the help of soluble fiber that they provide.

2. Nuts

Nuts like almonds, walnuts, peanuts, etc have proven to be good for the heart, helping reduce the LDL levels by a little if consumed daily. They also contain other nutritional benefits that help protect the heart in other ways.

3. Certain fruits

A soluble fiber called pectin is present in fruits like grapes, strawberries, apples and citrus fruits which helps lower LDL.

4. Beans

They are prominently rich in soluble fiber and also take a while to get digested, making you feel full for a longer time which is also why it is useful for those trying to lose weight. 

5. Soy 

Consuming soybeans and its byproducts, like tofu and soy milk is a powerful way to lower your cholesterol.

6. Vegetable oil

Using vegetable oils, such as sunflower, canola, safflower, etc instead of butter makes them another food that helps lower LDL.

Having and maintaining a diet plan for cholesterol is one of the best forms of self-care that someone with cholesterol can do, apart from:

Tips for managing cholesterol levels

Good or bad, cholesterol ratios, can be maintained or changed. If a person has a ratio with high levels of LDL cholesterol, there are ways to lower it, some of those ways are:

• Diet: Foods with saturated fat content along with trans fat, and carbs raise cholesterol levels, so eating less of these foods will help manage and reduce it. These infamously include bakery products and fried fast food.

• Weight: Being overweight or obese has a lot of additional health issues, including high cholesterol levels. Maintaining a healthy weight helps improve your health quality in general as well as reduce the risk of heart disease.

• Exercise: Being active for a minimum of 30 minutes on a daily basis improves your heart rate, helps maintain a healthy weight and also reduces your LDL cholesterol levels while increasing HDL cholesterol levels just the way they should.

• Drink alcohol but in moderation

While drinking in moderation has been associated with higher levels of HDL cholesterol its benefits aren't enough to recommend alcohol to someone who doesn't already drink. If you drink alcohol, you don’t need to stop but make sure to do so in moderation. 

Sometimes healthy lifestyle and dietary changes aren't enough to lower cholesterol levels so if your doctor recommends medication, make sure to take it as prescribed while continuing your lifestyle changes. Lifestyle changes might not help completely eradicate this issue, although they can reduce your cholesterol levels up to 20%, they can surely help you keep your medication dose low.