How to lower cholesterol levels?

Cholesterol is a type of fat that is used to build and repair cells to make hormones. Our liver makes this cholesterol in different types. Two important types of cholesterol are LDL and HDL. Low-density lipoprotein cholesterol (LDL) is known as the bad cholesterol. High-density lipoprotein cholesterol (HDL) is known as good cholesterol.

Cholesterol can be detected through a blood cholesterol test called a lipid profile. This measures the LDL, HDL, and Triglycerides. Triglycerides are another type of fat in the blood that can contribute to the risk of heart disease.

High cholesterol

High cholesterol is when our LDL is high. This can lead to narrowing and hardening of the arteries, which can increase the risk of a heart attack and stroke.

Increased levels of LDL in the blood can increase the risk of heart and blood vessel disease. The excess further leads to fatty deposits called plaque in the artery walls. Thus putting you at higher risk of angina, heart attack, stroke, or peripheral vascular disease.

However, high levels of HDL are beneficial as they help remove other forms of cholesterol from the blood, taking it back to the liver to be removed as waste.

High cholesterol levels are a significant risk factor for serious health conditions. There are lifestyle changes and dietary adjustments you can make to lower your cholesterol.

Maintain healthy weight and physical activity

Being overweight or gaining weight can increase cholesterol levels. Ensuring to focus on portion sizes and avoid big servings, especially of high-fat foods. Also, engaging in regular physical activity can improve cholesterol levels. The aim is to do 150 minutes of moderate intensity exercise per week.

Smoking and alcohol

Smoking can damage blood vessels and can lead to the accumulation of plaque in arteries, increasing cholesterol levels. It can improve the levels and reduce the risk of heart disease.

Alcohol can raise triglyceride levels and contribute to high cholesterol. Limiting alcohol consumption can have other heart health benefits, too.

Stress and cholesterol

Chronic stress can lead to unhealthy lifestyle habits that affect cholesterol levels, such as overeating or poor sleep. Individuals should try meditation, deep breathing exercises, and hobbies they truly enjoy.

A healthy diet full of fruits, vegetables, whole grains, and legumes should be adopted. Sources of protein like poultry, fish, and incorporating healthy fats like olive oil, avocados, and nuts. There are many cholesterol-rich foods that are highly nutritious and beneficial.

Reduce saturated and trans fat

Adjusting to a healthy diet that is low in saturated fats and trans fats. High levels of these raise LDL levels in the blood and decrease HDL levels of cholesterol. Saturated fats are found in meats and dairy, but also in certain oils and full cream milk. Opting for low-fat dairy products can provide nutrients without the saturated fats. Trans-fats are found in store goods, snack foods, and deep-fried foods.

Some other foods contain cholesterol, like liver, pate, kidneys, prawns, and egg yolks. These foods, when consumed in normal quantities, are okay. It's beneficial to replace butter or cream with olive oil, nut butters, or avocado. Seeds, oily fish, and oil from plants are healthy saturated fats.

Fibre to lower cholesterol

Consuming sufficient fibre can help reduce the absorption of cholesterol into the blood, and it makes you feel fuller for longer. The foods high in fibre are oats, barley, lentils, fruits, and vegetables.

Certain foods are high in cholesterol but are deemed healthy, whilst others can be harmful. Foods which are fried, such as deep-fried meats and cheese sticks, are high in trans fats and calories, thus high in cholesterol. Consuming fast food frequently is linked to higher cholesterol, more belly fat, higher levels of inflammation, and higher blood pressure.

Deserts such as cookies, cakes, and cream are high in cholesterol and provide added calories and unhealthy sugar intake. Research has linked high intake of LDL foods to obesity, diabetes, heart disease, and certain cancers.

Even after lifestyle changes, some people need to take cholesterol-lowering medicines. The medicine will reduce the risk of heart and blood vessel disease. The doctor can assess the blood test and consider all the risk factors before suggesting a medication. Statins are a common group of anti-cholesterol medicines and work by slowly reducing cholesterol made in the liver. This lowers the level of LDL cholesterol in the blood. Statins can lower the risk of having another stroke.

Individuals with concerns about their cholesterol levels or if they have a family history of cholesterol should speak to their doctor.