High cholesterol is a common health problem affecting millions worldwide. It is dangerous because it increases the risk of many serious diseases, primarily related to the heart and blood vessels. When cholesterol levels in the blood are too high, it can combine with other substances to form plaque, which sticks to the walls of arteries. This plaque buildup restricts normal blood flow, leading to chronic and potentially life-threatening conditions. Recognizing high cholesterol and knowing what actions to take is crucial to preventing serious health complications.
Understanding cholesterol and its types
Cholesterol is a waxy, fat-like substance found in all cells of the body. It is vital for producing hormones, vitamin D, and substances that help digest foods. However, not all cholesterol is the same.
There are different types of cholesterol:
- Low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol: When your LDL cholesterol level is too high, your arteries can become too narrow and clogged. This can cause strokes and heart problems.
- High-density lipoprotein (HDL) cholesterol or “good” cholesterol: Low levels of HDL cholesterol can cause heart disease and other problems, especially if your LDL cholesterol and triglyceride levels are high.
- Triglycerides: These are fats from the foods you eat that circulate in your body, possibly stored in fat cells. Triglycerides are not actually a type of cholesterol, but their levels are measured along with HDL and LDL to see if you are at risk for atherosclerosis.
Why high cholesterol is dangerous?
1. Atherosclerosis
High cholesterol increases the risk of developing a condition called atherosclerosis. Your arteries get rigid and hard because they fill with plaque. Atherosclerosis, also known as hardening of the arteries, can lead to other conditions that could cause pain, a heart attack, or a stroke.
2. Heart Disease
There’s a link between high cholesterol and several diseases that affect your heart and its system of blood vessels. High cholesterol is a major risk factor for coronary artery disease. That’s the main cause of death for adults in the United States. If plaque builds up in an artery that carries blood to the heart, you could have a heart attack. If only part of the artery is blocked, you may develop chest pain known as angina. A narrowed artery can become completely blocked by a blood clot.
3. Stroke
High cholesterol increases your chances of having a stroke because it can lead to atherosclerosis. Brain cells will die if plaque blocks blood flow to the brain. That’s a stroke. The result could be weakness in an arm or leg or trouble talking. This could be permanent.
4. High Blood Pressure
When high cholesterol causes atherosclerosis, the heart has to work much harder to push blood through stiff arteries. This raises your blood pressure. Smoking greatly increases the effect of high cholesterol on blood pressure.
5. Type 2 Diabetes
People with type 2 diabetes are more likely than others to develop high cholesterol. Diabetes raises the levels of cholesterol and fats in the blood. That’s true even if your diabetes is well controlled. Diabetes can raise the levels of low-density lipoprotein. That’s the “bad” type of cholesterol. It also can lower the levels of high-density lipoprotein, the “good” type of cholesterol.
6. Peripheral Artery Disease
Cholesterol can build up in the blood vessels away from your heart. This happens most often in the legs. The buildup affects the circulation of blood to these areas. This can cause a condition called peripheral artery disease (PAD). People with PAD may develop pain with walking. Because of poor blood flow, even simple cuts and scrapes don’t heal well and have an increased risk of infection. In some cases, that can lead to gangrene and possibly limb amputation if the condition isn’t treated. PAD can also affect arteries in your arms and abdomen.
People with PAD need to be careful and check their limbs for cuts and scrapes and signs of infection.
7. Obesity
Obesity is a disease, and it’s one that’s linked to high cholesterol. Obesity means being extremely overweight. It’s a body mass index (BMI) of 30 or higher. People who are obese are much more likely to develop high cholesterol. They’re also more likely to develop other risk factors for heart disease that are connected to high cholesterol. Diabetes and high blood pressure are two examples.
What to do if your cholesterol is too high?
1. Adopt a Heart-Healthy Diet
- Reduce Saturated and Trans Fats: Foods such as fatty cuts of meat, full-fat dairy products, butter, fried foods, and baked goods often contain unhealthy fats that raise LDL cholesterol.
- Increase Soluble Fiber Intake: Soluble fiber helps lower LDL cholesterol by binding cholesterol in the digestive system and removing it from the body. Foods rich in soluble fiber include oats, barley, beans, lentils, fruits like apples and oranges, and vegetables.
- Include Healthy Fats: Monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and fatty fish (like salmon, mackerel, and sardines) can help raise HDL cholesterol and lower LDL.
- Limit Dietary Cholesterol: Although not as impactful as fats, reducing cholesterol-rich foods such as organ meats, shellfish, and egg yolks may help some people manage their levels.
- Increase Plant Sterols and Stanols: These natural substances found in fortified foods can help block the absorption of cholesterol.
2. Exercise Regularly
- Aim for at least 150 minutes of moderate aerobic exercise per week, such as brisk walking, cycling, or swimming.
- Exercise helps raise HDL cholesterol and lower LDL cholesterol and triglycerides.
- Regular physical activity also promotes weight loss and reduces blood pressure, further reducing heart disease risk.
3. Maintain a Healthy Weight
Being overweight or obese significantly increases LDL cholesterol and triglycerides while lowering HDL cholesterol. Losing weight, even a modest 5-10% of your body weight, can improve cholesterol levels and overall heart health.
4. Quit Smoking
Smoking negatively affects cholesterol by lowering HDL and damaging blood vessels, making it easier for plaque to build up. Quitting smoking can improve HDL cholesterol levels and reduce your risk of heart disease.
5. Limit Alcohol Intake
Moderate alcohol consumption may have some heart benefits, but excessive drinking raises triglyceride levels and can increase blood pressure. Guidelines recommend no more than one drink per day for women and two for men.
7. Regular Monitoring and Follow-Up
Monitoring your cholesterol levels regularly helps track your progress and adjust your treatment plan. Your healthcare provider will likely recommend cholesterol tests every 4-6 months after starting treatment, then annually once levels stabilize.
