Cholesterol is a fatty, waxy substance that is essential to almost every cell in the body. In fact, without it, we would die. Most of our cholesterol is made by the body and is used to make hormones like estrogen and testosterone and to produce vitamin D. We also need cholesterol to make acids that help us absorb fats from our diet.
However, too much of a certain type of cholesterol increases the risk of atherosclerosis, commonly known as hardening of the arteries, and this can put us at higher risk of heart attacks and strokes.
What are the signs and symptoms of high cholesterol?
High cholesterol is largely asymptomatic, but if left undiagnosed, it can lead to heart attacks and strokes. However, there are certain signs that may indicate you are at risk, including lifestyle factors such as being overweight or obese, being sedentary, smoking, drinking too much alcohol, poor sleep, and high stress levels. Other indicators of high cholesterol include a diet high in saturated fat, ultra-processed foods, refined carbohydrates, and processed meats.
Your family history may also suggest a genetic predisposition to heart disease, including a condition called familial hypercholesterolemia. Over time, as this condition progresses, you may develop physical symptoms that indicate high cholesterol.
Five signs that you may have high cholesterol:
- Cholesterol deposits or lumps on the skin or eyelids
- Yellow lumps or patches on the skin
- Semicircular deposits on the cornea of the eye (cornea)
- Swollen tendons (tendon xanthomata) or lumps around joints, such as knuckles
- Erectile dysfunction
Dangers of high cholesterol in older adults
High cholesterol silently damages your arteries and internal organs long before any symptoms appear. Over time, excess LDL cholesterol builds up in plaque inside artery walls, leading to:
- Narrowing of arteries
- Reduced oxygen supply to organs
- Increased risk of blood clots
- Sudden blockage of the heart
Here’s how high cholesterol increases the risk of life-threatening conditions in older adults:
- Plaque buildup restricts blood flow to the heart, potentially leading to angina and other heart problems.
- If plaques rupture, they can cause blood clots to travel to the brain, leading to a stroke.
- When bad cholesterol restricts blood flow, it can cause pain, numbness, or even tissue damage, all of which are symptoms of peripheral artery disease.
- The kidneys rely on healthy blood vessels to filter waste. Blockages can lead to chronic kidney failure over time.
Tips for Lowering Cholesterol in Older Adults
The Portfolio Diet is a plant-based way of eating designed to lower LDL cholesterol by incorporating specific foods that support heart health. It focuses on four key components of the diet, with studies showing that LDL cholesterol levels improve by up to 30% within a few months.
The diet includes:
- Soy protein
- Nuts
- Viscous fiber (like oats, barley, and psyllium)
- Plant stanols and sterols (found naturally in avocados and legumes, as well as in fortified foods like spreads and yogurt).
In addition, older adults should incorporate a healthy lifestyle as early as possible, which is very important to reduce the risk of high cholesterol.
- Avoid alcohol and smoking as these are often the cause of stress, high blood pressure and a major risk to your cardiovascular health.
- Adopt a diet low in saturated fat but high in fiber.
- Maintain a healthy weight. Eating junk food, fried foods, processed foods and foods high in sugar are the main causes of obesity. The more belly fat a person has, the more likely they are to have bad cholesterol.
- Exercise daily. Try any form of activity, be it HIIT, cardio, aerobics, dancing or strength training. Stay active as a sedentary lifestyle is harmful to your health.
