Cholesterol is a fat-like substance produced by your liver. It is important for building cell membranes, producing vitamin D, and maintaining important hormones.
There are two main forms of cholesterol in the body:
- Low-density lipoprotein (LDL): Low-density lipoprotein, also known as “bad cholesterol,” can build up in your arteries and lead to serious health problems including heart attack or stroke.
- High-density lipoprotein (HDL): High-density lipoprotein, sometimes called “good cholesterol,” collects LDL cholesterol and carries it back to your liver for elimination.
LDL levels can rise for many reasons. Diet is a major factor. Consuming trans fats, such as fried foods, processed meats, and baked goods, increases your LDL. Being overweight or obese has a similar effect on LDL levels, making it harder for your body to maintain healthy levels. A sedentary lifestyle, consumption of processed and unsaturated fats, type II diabetes, and conditions such as hypothyroidism can cause high LDL levels.
Early signs of high cholesterol
High cholesterol itself does not have any symptoms. However, certain physiological changes can act as early symptoms of cholesterol.
1. Small yellow lumps
These lumps can appear around the eyes or joints, a condition called Xanthelasma palpebrarum. This is a benign condition in which soft, semi-solid, yellow plaques or plaques containing cholesterol appear. These deposits usually appear on the inside of the eye, most commonly along the upper and lower corners of the eyes.
2. Unusual fatigue
Some studies have shown that the buildup can lead to fatigue. High cholesterol levels do not directly cause fatigue, but it is associated with the complications they cause in the body. Plaque in the arteries that softens the blood can also lead to fatigue.
3. Mild chest pain
This is called angina and can lead to shortness of breath during physical activity. This is one of the early signs of this condition that should not be ignored. This makes it harder for blood to circulate effectively. Checking your LDL levels is one of the best ways to understand the cause of angina.
4. Family history
A family history of high cholesterol can also be a sign that you need to be tested, even if you don’t have any early signs of cholesterol. This genetic condition is also known as familial hypercholesterolemia.
How can you prevent high cholesterol in the first place?
There are many ways to control your cholesterol levels. Living a healthy lifestyle is the best way to avoid high LDL.
Here’s what you can do:
1. Stay active
Regular physical activity, such as brisk walking, swimming or yoga, helps raise HDL and lower LDL. Check out these yoga poses to help control LDL. Get 150 minutes of regular physical activity a week in the form of brisk walking, jogging, swimming or cycling.
2. Maintain a healthy weight or Body Mass Index
Even a small loss of body weight can have a positive impact on these levels. Maintaining a BMI of less than 24kg/m2 or losing 5-7 percent of your initial body weight is ideal.
3. Quit smoking and limit alcohol
If you smoke, quitting will improve your HDL levels and overall heart health, while limiting alcohol intake will help lower triglycerides and LDL.
4. Manage stress
Managing stress is equally important, as it can lead to unhealthy habits like overeating or inactivity, both of which can worsen levels.
5. Eat a healthy diet
A heart-healthy diet can help control LDL levels. Include foods rich in soluble fiber like oats, beans, fruits and vegetables to lower LDL levels. Healthy fats like those found in olive oil, avocados and nuts also help improve your cholesterol profile. Reducing saturated fat from red meat and whole milk, as well as avoiding trans fats from fried or processed foods, is important.
Eating more plant-based meals can also be beneficial, as they are naturally low in cholesterol. Limiting sugary foods and drinks is also important, as high sugar intake can increase triglycerides and harm your heart health.
