Cholesterol is essential for the normal functioning of the human body and is found in almost every cell in the body. Cholesterol is a natural fat in your blood that is produced in the liver and can also be found in many of the foods we eat. While your body needs cholesterol to produce essential substances for the human body, such as hormones, vitamin D, and bile that helps you digest food, having too much cholesterol in your blood can be harmful to your health.
There are two main types of cholesterol:
- LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is often referred to as “bad” cholesterol because it can build up in the walls of arteries, making them narrower and making it harder for blood to flow through. This can lead to atherosclerosis, a condition in which plaque builds up inside the arteries, increasing the risk of heart attack and stroke.
- HDL, on the other hand, is called “good” cholesterol because it helps remove LDL cholesterol from your blood through your liver and digestive tract. Think of it as the cleaning crew that sweeps away the bad stuff and helps keep your arteries clean.
To maintain heart and blood vessel health, you need higher levels of HDL and lower levels of LDL.
High blood cholesterol (also known as hyperlipidemia) can be very harmful to your health if not properly controlled. As long as you don’t treat your high cholesterol, you’re allowing plaque to build up inside your blood vessels. This can lead to a heart attack or stroke because your blood has a hard time getting through your blood vessels to these organs, depriving them of the nutrients and oxygen they need.
What are the signs of high cholesterol that are often overlooked?
Here are 3 signs you might be missing:
1. Chest pain and shortness of breath
If your arteries are narrowed due to high LDL cholesterol, your heart may not get enough oxygen-rich blood. This can cause chest pain (angina) or discomfort. When the arteries to the heart are blocked, the heart may not be able to pump blood effectively, leading to shortness of breath or fatigue during physical activity.
2. Skin Changes
In some individuals, high cholesterol can cause yellowish fatty deposits called xanthomas to form on the skin in various parts of the body. These often appear around the eyes, elbows, and knees, among other areas. The buildup of fat can cause bumps or even large nodules to appear on the skin.
3. Eye Rings
Scientifically known as Corneal Arcus, this is a gray or white arc that appears around the cornea of the eye and can be a sign of high cholesterol. This condition is more common in older people, but if you are young and notice this, it can be a cause for concern and you should consult your doctor as soon as possible.
Since high cholesterol is a silent condition in most cases and these signs are often associated with more advanced stages of high cholesterol, by the time you notice them, the damage may already be done.
Strategies to Control High Cholesterol Effectively
Maintaining a healthy lifestyle is a common strategy used to effectively control high cholesterol, specifically as follows:
1. Eat a healthy diet
One of the most effective changes starts with the foods you choose. Limiting saturated fats is essential (often found in red meat, butter, animal fats, fried foods). Instead, prioritize beneficial unsaturated fats from salmon, avocados, nuts, or olive oil.
2. Increase soluble fiber
Soluble fiber can help reduce LDL cholesterol in the blood (found in oats, lentils, green vegetables, apples or bananas). Foods rich in phytosterols (plant-based substances) can also help reduce the absorption of cholesterol from the intestines. The way you cook is also important: steaming, boiling, baking instead of frying or stir-frying will reduce the amount of excess fat you consume each day.
3. Maintain regular physical activity
Your body needs to be active to support the process of metabolizing fat and regulating cholesterol levels. You don’t need to run a marathon or do high-intensity training, just walk briskly for 30 minutes a day, or combine gentle forms of exercise such as cycling, swimming or yoga.
Regular exercise not only helps increase good cholesterol (HDL), but also helps reduce excess fat, improve circulation and reduce the risk of plaque formation in the arteries. The most important thing is to maintain this habit as a natural part of life, not a temporary effort.
4. Maintain a reasonable weight
Being overweight, especially fat around the abdomen, is closely related to high cholesterol. Losing 5–10% of your body weight can make a significant improvement in your lipid profile.
Losing weight doesn’t mean going on a strict diet, but rather establishing a balanced diet and combining it with regular physical activity. Small changes like cutting out late-night snacking, cutting back on sweets, and controlling your portion sizes can have a huge impact if you stick with it long enough.
