Cholesterol is a type of fat found in our blood. Our body needs to build healthy cells, but excessive cholesterol can lead to serious health problems, such as heart disease. One must, therefore, monitor cholesterol levels closely to control them and reduce the risk of developing heart disease.
There are two major types of cholesterol: good cholesterol (HDL), which helps remove harmful cholesterol from the blood, and bad cholesterol (LDL), which can build up and contribute to the formation of plaques in our arteries, leading to health issues.
The risk factors for high cholesterol include poor diet and obesity, physical inactivity, smoking, diabetes, and genetic predisposition. These factors can lead to the buildup of bad cholesterol in the arteries, increasing the risk of serious health problems such as heart disease, stroke, and peripheral artery disease.
Here are a few heart diseases which can occur due to high cholesterol:
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Artery disease: This occurs when cholesterol causes the arteries in your limbs to narrow, reducing blood flow. This can cause pain, infections, or even limb loss if left untreated. A person with PAD might experience leg pain when walking because the narrowed arteries reduce blood flow to their legs.
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High blood pressure: Cholesterol and high blood pressure often co-occur. Together, they put extra pressure on the arteries and increase the risk of heart disease, stroke, and damage to organs. A person with both high blood pressure and high cholesterol might be at an increased risk of developing heart disease.
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Cardiovascular disease: High cholesterol levels can lead to the buildup of fatty deposits in the blood vessels, making it difficult for blood to flow. Over time, this can cause heart attacks or strokes, often without any warning signs. A person with high cholesterol might experience a heart attack if the blood flow to the heart is blocked by plaque.
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Stroke: When cholesterol blocks blood flow to the brain, it can cause a stroke. Strokes can happen suddenly and can result in long-term disabilities or even death. A person may suddenly experience weakness or numbness on one side of their body, a common sign of a stroke caused by blocked arteries.
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Diabetes: Diabetes can make cholesterol levels worse. It lowers the good cholesterol (HDL) and raises the bad cholesterol (LDL), which increases the risk of heart disease and other health problems. A person with diabetes might struggle to control their cholesterol levels, putting them at a higher risk of heart attack or stroke.
Preventive Tips to Control Cholesterol:
One must take control of one’s health by lowering cholesterol and reducing the risk of heart disease with ease by adopting steps.
Good Balanced Diet: A balanced diet rich in whole grains, fruits, and vegetables helps to manage your cholesterol levels. Stay active with regular exercise to boost good cholesterol (HDL) and reduce bad cholesterol (LDL). One must avoid smoking and limit alcohol, as both can worsen cholesterol levels.
Dietary fiber: One of the most effective ways to reduce bad cholesterol (LDL) in your body is by increasing your dietary fiber intake. Soluble fiber in foods like oats, beans, and fruits can help lower LDL levels. It works by binding to cholesterol particles in your digestive system and eliminating them before they can be absorbed into your bloodstream. One must aim for at least 25-30 gm of fiber daily for optimal results.
Garlic: Garlic isn’t just a flavorful addition to your dishes — it is also a potent cholesterol fighter. Allicin, a compound found in garlic, has been shown to reduce cholesterol levels and improve heart health. You can either consume raw garlic or add it to your meals for a delicious and heart-healthy boost.
In addition to dietary changes, incorporating regular physical activity into your routine can also help control bad cholesterol levels. Here are some exercises you can try:
Aerobic exercises: Activities like brisk walking, jogging, swimming, and cycling can help increase your HDL (good cholesterol) levels and improve overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Yoga: Yoga helps reduce stress and improve lipid profiles. Regular yoga can help lower cholesterol levels and promote heart health.
Strength training: Building muscle through strength training exercises like weightlifting or bodyweight exercises can help boost your metabolism and improve your cholesterol profile. One must aim for at least two days of strength training per week.
Additionally, regular check-ups with a doctor can help you monitor and manage your cholesterol levels. So, those with an underlying cholesterol condition do not miss regular check-ups.
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
