What is Cholestrol?
Cholesterol is a waxy, fat-like molecule found in your cells and bloodstream. It helps to construct cell membranes, produce hormones (such as oestrogen and testosterone), and aid in digestion. While your body requires some cholesterol to function properly, excessive cholesterol can be dangerous.
Lipoproteins carry cholesterol throughout the bloodstream. There are two major types of lipoproteins:
Low-density lipoprotein (LDL): Also known as "bad" cholesterol, LDL cholesterol can accumulate on the walls of your arteries, producing plaque and raising your risk of heart disease and stroke.
High-density lipoprotein (HDL): Also known as "good" cholesterol, HDL helps eliminate LDL cholesterol from the bloodstream, lowering the risk of plaque accumulation in the arteries.
Low-density lipoprotein (LDL): Also known as "bad" cholesterol, LDL cholesterol can accumulate on the walls of your arteries, producing plaque and raising your risk of heart disease and stroke.
High-density lipoprotein (HDL): Also known as "good" cholesterol, HDL helps eliminate LDL cholesterol from the bloodstream, lowering the risk of plaque accumulation in the arteries.
What causes Cholestrol in blood?
Cholesterol in the blood can originate from two basic sources:
Dietary intake:
Dietary intake:
Consuming foods heavy in saturated and trans fats, such as red meat, full-fat dairy products, fried foods, and baked goods, might increase blood cholesterol levels. When you eat these foods, your body absorbs the cholesterol they contain, which adds to the total cholesterol in your system.
Liver production:
Even if you don't eat cholesterol, your liver naturally creates it. When you eat a high-fat diet, the liver creates more cholesterol, or when your body requires extra cholesterol for other activities such as hormone manufacturing or cell repair.
What is normal level of cholestrol?
Cholesterol levels are commonly tested with a blood test called a lipid panel, which offers information about the different forms of cholesterol in your blood. Here are some common standards for cholesterol levels:
- Desirable: less than 200 mg/dL.
- Borderline high: 200–239 mg/dL
- High: 240 mg/dL or higher.
Signs of High Cholestrol:
High cholesterol rarely causes apparent symptoms on its own, which is why it is commonly referred to as a "silent" ailment. However, it can cause major health problems in the long run, such as heart disease and stroke. A lipid panel is the most effective blood test for detecting excessive cholesterol.
However, there are other indications and symptoms that can indirectly indicate high cholesterol or related conditions:
However, there are other indications and symptoms that can indirectly indicate high cholesterol or related conditions:
- Yellowish patches on skin:
Yellow patches on the skin might occur around the eyes and are known as xanthelasma. These are cholesterol deposits under the skin.
- Grayish-white rings around the cornea:
Also called as arcus senilis, these rings can suggest elevated cholesterol levels, particularly in young people.
- Chest pain or angina:
High cholesterol can promote plaque buildup in the arteries, reducing blood flow to the heart and causing chest pain or discomfort.
- Peripheral artery disease (PAD):
Develops when plaque buildup narrows the arteries in the legs, resulting in symptoms such as leg pain or cramping during exercising.
- Stroke symptoms:
High cholesterol can promote the production of blood clots, which can lead to a stroke. Symptoms include sudden weakness or numbness in the face, arm, or leg, often on one side of the body; disorientation; difficulty speaking or understanding speech; trouble seeing in one or both eyes; difficulty walking; dizziness; or loss of balance or coordination.
- Gallstones:
High cholesterol levels can cause gallstones to develop, resulting in acute upper abdominal pain.
- Fatty deposits on the tendons and skin:
These microscopic fatty deposits, known as xanthomas, can grow beneath the skin or on the tendons.
How to reduce Cholestrol Level:
Lowering cholesterol levels frequently requires lifestyle changes and, in some situations, medication prescribed by a healthcare provider. Here are some helpful techniques for lowering cholesterol levels:
1. Eat a heart-healthy Diet
Maintain a heart-healthy diet by avoiding saturated and trans fats, as well as dietary cholesterol.
Eat plenty of fruits, veggies, healthy grains, and lean proteins.
Choose healthy fats like olive oil, avocados, almonds, and seeds, which include monounsaturated and polyunsaturated fats.
Consume less red meat, full-fat dairy products, fried foods, and processed foods.
Increase your fibre intake.
Choose healthy fats like olive oil, avocados, almonds, and seeds, which include monounsaturated and polyunsaturated fats.
Consume less red meat, full-fat dairy products, fried foods, and processed foods.
Increase your fibre intake.
2. Increase Fiber Intake:
Fiber-rich meals, such as oats, barley, beans, lentils, fruits, and vegetables, can help reduce LDL cholesterol.Aim for 150 minutes of moderate or 75 minutes of vigorous aerobic activity every week.
3. Exercise Regularly
Exercise can help raise HDL cholesterol (the "good" cholesterol) while lowering LDL cholesterol.4. Maintain a healthy weight:
Losing excess weight, particularly around the waistline, helps improve cholesterol readings.
5. Quit smoking:
Smoking reduces HDL cholesterol and destroys blood arteries, increasing the risk of heart disease.
6. Limit alcohol consumption
Limit alcohol consumption, as it might increase triglyceride levels and lead to high cholesterol.
7. Medication:
If lifestyle changes aren't enough to reduce cholesterol, a healthcare professional may recommend drugs like statins, ezetimibe, PCSK9 inhibitors, or bile acid sequestrants.8. Manage stress:
Chronic stress might indirectly impact cholesterol levels through lifestyle behaviours like overeating or bad eating habits. Finding healthy ways to manage stress, such as through exercise, meditation, or relaxation techniques, may be beneficial.
9. Regularly Monitor cholestrol level
Regular blood tests can monitor cholesterol levels and evaluate the impact of lifestyle modifications or drugs.
Food that can help in reducing cholestrol level:
The following foods can help decrease cholesterol levels:
Muesli and whole grains
both high in soluble fibre, can help lower LDL ("bad") cholesterol.
Nuts
Almonds, walnuts, and other nuts include polyunsaturated fats that can help decrease LDL cholesterol.
Fatty fish
including salmon, mackerel, trout, and sardines contain omega-3 fatty acids, which can help decrease triglycerides and raise HDL ("good") cholesterol.
Fruits and vegetables
Fruits and vegetables are high in fibre and antioxidants, which can help decrease cholesterol. Berries, apples, citrus fruits, and leafy greens are very nutritious.
Legumes
Beans, lentils, and peas are high in soluble fibre and can help reduce LDL cholesterol.
Soy Products
Foods like tofu, tempeh, and soy milk contain plant components called isoflavones, which can help reducing cholestrol.
Plant sterols and stanols
Plant sterols and stanols which are found in fortified foods such as margarine, yoghurt, and orange juice, can help decrease LDL cholesterol levels.
Olive oil
Olive oil, which contains monounsaturated fats, can help decrease LDL cholesterol when used in place of saturated fats.Garlic
Some studies suggest eating garlic can help lower cholesterol levels, but further research is needed.
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