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High cholesterol, or hypercholesterolemia, is a significant health concern affecting millions worldwide. Understanding cholesterol, its implications, and the causes of high cholesterol is essential for managing your heart health.
First, it is important to distinguish between “good” and “bad” cholesterol:
- LDL Cholesterol (Low-Density Lipoprotein): Often called “bad” cholesterol, high levels of LDL can lead to plaque buildup in the arteries, increasing the risk of cardiovascular disease.
- HDL Cholesterol (High-Density Lipoprotein): Known as “good” cholesterol, high levels of HDL can help reduce the risk of heart disease by transporting cholesterol away from the arteries.
Additionally, high levels of triglycerides can contribute to cholesterol buildup in the body.
To manage cholesterol effectively, it is important to know what constitutes “normal” or desirable cholesterol levels. Although values can vary based on age, sex, and overall health, typical benchmarks are:
- Desirable HDL Cholesterol Level: Above 1.55 mmol/L or 60 mg/dL
- Desirable LDL Cholesterol Level: Less than 2.59 mmol/L or 100 mg/dL
- Desirable Total Cholesterol Level: Less than 5.17 mmol/L or 200 mg/dL
Read more: Understanding “Good” and “Bad” Cholesterol
Symptoms of high cholesterol
High cholesterol often does not present any obvious symptoms and is commonly known as a “silent” condition. Despite its lack of visible signs, it can significantly increase the risk of serious health issues such as high blood pressure and stroke.
The only effective way to identify high cholesterol is through blood tests. Consequently, regular cholesterol screenings are essential for early detection and prevention.
Causes of high cholesterol
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Family history or genetics |
Heredity significantly influences cholesterol levels. If your parents or grandparents had high cholesterol, you might be genetically predisposed to the condition known as familial hypercholesterolemia, which can result in exceptionally high LDL cholesterol levels. |
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Dietary choices |
Our food choices directly affect cholesterol levels. Diets high in saturated and trans fats, often found in fast food, fried items, and processed snacks, can increase LDL cholesterol. Foods that may contribute to high cholesterol include:
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Health conditions |
Certain health conditions, such as type2 diabetes, obesity, and familial hypercholesterolemia, can contribute to high cholesterol levels. |
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Lifestyle factors |
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Tips to lower cholesterol
Now that we have discussed the causes and risk factors of high cholesterol, it is essential to focus on strategies to lower it. Implementing the following practices can help manage and improve your cholesterol levels:
- Adopt a heart-healthy diet: Emphasise consuming more fruits, vegetables, whole grains, and lean proteins. These foods are rich in nutrients and low in unhealthy fats, which support better cholesterol levels and overall cardiovascular health.
- Reduce saturated and trans fats: Minimise your intake of red meat, full-fat dairy products, and processed foods, which are high in saturated and trans fats. These fats can raise LDL cholesterol levels, contributing to plaque buildup in the arteries.
- Increase fibre consumption: Incorporate foods high in soluble fibre, such as oats, beans, and lentils. Soluble fibre can help reduce LDL cholesterol by binding to cholesterol and removing it from the body.
- Exercise regularly: Aim for at least 150 minutes of moderate-intensity exercise each week. Regular physical activity helps increase HDL (good) cholesterol, lower LDL (bad) cholesterol, and improve overall cardiovascular health.
- Quit smoking: Smoking cessation can lead to significant improvements in cholesterol levels and reduce the risk of heart disease. It also helps improve blood circulation and overall lung health.
- Limit alcohol intake: If you consume alcohol, do so in moderation. Excessive alcohol consumption can lead to elevated cholesterol levels and other health issues, while moderate drinking may have some cardiovascular benefits.
- Manage stress: Chronic stress can negatively impact cholesterol levels and overall health. Practice stress-reduction techniques such as meditation, yoga, or deep-breathing exercises to manage stress effectively.
- Medication: In some cases, lifestyle changes alone may not be sufficient to manage high cholesterol. Your healthcare provider may prescribe medications such as statins to help control cholesterol levels and reduce cardiovascular risk.
By integrating these strategies into your daily routine, you can effectively manage your cholesterol levels and support long-term heart health.
Make an appointment at Gleneagles Hospitals
For health screening appointments, please contact the Health Screening Centre at your nearest Gleneagles Hospitals. We offer a wide range of screening programmes and packages that are specifically designed and can be customised based on every individual’s needs.
You may also get in touch with us to book an appointment today for a consultation or find out more about our Cardiology Services at your nearest Gleneagles Hospital.
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