Smoking damages blood vessels and lowers HDL cholesterol while increasing LDL cholesterol and triglycerides. Quitting smoking not only improves cholesterol levels but also reduces your risk of heart disease and other smoking related health problems and is very harmful to your health.
Here are some of the harmful effects of smoking you should know:
- Smoking directly affects lipid metabolism, contributing to adverse changes in cholesterol and ultimately affecting heart health.
- Smoking causes oxidative stress, a harmful process that oxidizes LDL cholesterol, making it even more harmful. Oxidized LDL is more likely to stick to artery walls, accelerating the growth of plaque and increasing the risk of heart disease.
- Triglycerides, on the other hand, are another type of fat in the blood that contributes to heart disease when present in high levels. Smoking has been shown to increase triglyceride levels by impairing the breakdown of fat. High triglycerides, combined with high LDL and low HDL, create a perfect storm for heart problems.
- Smoking introduces a cocktail of more than 7,000 harmful chemicals into the body, many of which cause oxidative stress and inflammation. These processes damage the cells lining the arteries, called the endothelium, and promote the buildup of cholesterol-rich plaque. Chronic inflammation also disrupts normal lipid metabolism, further upsetting cholesterol balance.
How to Control High Cholesterol When Smoking?
Here are some helpful methods:
- A heart-healthy diet is one of the first lines of defense against high cholesterol. Focus on eating foods that naturally lower cholesterol and promote heart health. Soluble fiber found in foods like oats, lentils, fruits, and vegetables plays a key role in lowering LDL cholesterol by binding to it in the digestive tract.
- Additionally, replacing saturated fats with healthier alternatives, such as olive oil, avocados, and nuts, can help change your cholesterol levels in a positive direction. Cutting back on processed and fried foods is also important, as they often contain trans fats that can worsen cholesterol problems.
- Physical activity is another essential part of cholesterol management. Regular exercise has been shown to increase HDL cholesterol while lowering LDL and triglyceride levels. Whether it’s brisk walking, cycling, swimming or even weight training, incorporating at least 30 minutes of exercise into your daily routine can make a big difference.
- For smokers, exercise can also help curb cravings, providing an extra incentive to stay active.
- Medication may be necessary for people whose cholesterol levels remain high despite lifestyle changes. For example, statins are widely prescribed to lower LDL cholesterol, while other drugs like ezetimibe can reduce the absorption of cholesterol from food.
- Stress is a common trigger for smoking and can also increase cholesterol levels by increasing triglycerides. Finding healthier ways to manage stress can make a difference in controlling your cholesterol and reducing your dependence on cigarettes.
- Exercises such as yoga, meditation or deep breathing can help calm the mind while supporting heart health. Therapy or a support group can also be valuable, especially if stress is a major factor in your smoking.
- Alcohol consumption should also be done in moderation. While moderate amounts of alcohol can sometimes improve HDL cholesterol, drinking too much alcohol increases triglycerides and adds to the stress on the heart that smoking already puts on it. If you smoke and drink alcohol regularly, cutting down or eliminating alcohol can help ease the burden on your heart.
How will quitting smoking improve your cholesterol?
Quitting smoking is one of the best decisions you can make for your overall health, and the benefits begin immediately. When it comes to cholesterol and heart health, positive changes can be seen over time.
Here’s a breakdown of what you can expect after quitting smoking, focusing on how it affects your cholesterol and heart health:
- Within 24 Hours: Just one day after quitting, your body begins to remove carbon monoxide from your blood. Carbon monoxide from cigarette smoke impairs oxygen transport, which can damage artery walls and make cholesterol stick more easily. As oxygen levels return to normal, your arteries begin to function better, reducing your risk of plaque buildup.
- Within 1 to 3 months: During this time, your blood circulation improves significantly. The harmful effects of smoking on HDL (good) cholesterol begin to reverse, and you will begin to see an increase in your HDL levels. This is important because HDL cholesterol plays a key role in removing excess LDL (bad) cholesterol from your blood, preventing it from building up in your arteries.In addition, inflammation associated with smoking in the body begins to decrease. Inflammation contributes to the oxidation of LDL cholesterol, which is particularly harmful to artery walls. As inflammation decreases, your body becomes better equipped to manage cholesterol levels more effectively.
- Within 6 months: By the six-month mark, your HDL cholesterol levels have likely improved significantly, and the overall balance of your lipid profile has begun to stabilize. Many people who have quit smoking also report that their weight stabilizes and their energy levels increase, allowing them to maintain a healthier lifestyle. Regular exercise and a balanced diet during this time can further amplify the cholesterol-improving effects of quitting smoking.
Your triglyceride levels, another important marker of heart health, will also begin to fall. Elevated triglycerides are common in smokers due to the effects of nicotine and other chemicals on fat metabolism. Quitting allows your body to process and regulate fat more efficiently.
- Within 1 Year: The benefits become more pronounced after quitting. Your risk of heart disease is cut in half compared to when you smoked. The cholesterol and lipid imbalances caused by smoking usually return to normal, as long as you have adopted other heart-healthy habits.
Your HDL levels may be significantly higher than when you smoked, and your overall cholesterol quality (less oxidized, better functioning) improves. Your arteries also continue to heal from the damage caused by smoking, reducing your risk of plaque buildup and blockages.
- Within 5 years: By this time, your cholesterol levels have stabilized completely and your risk of heart damage related to smoking continues to decrease. Your LDL cholesterol levels are likely to be lower than when you smoked, and your risk of developing atherosclerosis is significantly reduced. Your body’s ability to remove excess cholesterol and repair artery walls is near optimal.
- Within 10 years: A decade after quitting, your risk of death from heart disease related to smoking (including complications related to high cholesterol) is similar to that of someone who has never smoked. Your body has had time to fully recover from the harmful effects of smoking, and your cholesterol levels can be healthy, with a balanced diet and an active lifestyle.
