High cholesterol - Symptoms, causes & treatment

High cholesterol is when you have too much of a fatty substance called cholesterol in your blood. It's mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. It can also run in families. You can lower your cholesterol by eating healthily and getting more exercise.




High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you'd rather first make lifestyle changes to improve your cholesterol.

LDL – or “bad cholesterol” – can make plaque in your arteries, putting you at risk for hardened arteries (atherosclerosis), heart disease, vascular issues and more. On the other hand, HDL – “good cholesterol” – actually helps remove that bad cholesterol from your bloodstream.

If you have high cholesterol levels, it usually means you have too much LDL and not enough HDL. High cholesterol levels affect around one in every three Americans. But there are changes you can make today to help lower your LDL and increase your HDL.

 

1.     Improve your diet:

Diet can play an important role in lowering your cholesterol. Here are some foods to improve your cholesterol and protect your heart.

Oatmeal, oat bran and high-fiber foods

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears



Fish and omega-3 fatty acids

Fatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides — a type of fat found in blood — as well as reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death. The highest levels of omega-3 fatty acids are in: Mackerel,Herring,Tuna fish,Salmon and Trout.


Almonds and other nuts

Almonds and other tree nuts can improve blood cholesterol. so a handful added to a salad or eaten as a snack will do.



Avocados

Avocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that adding an avocado a day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese.


Olive oil

Try using olive oil in place of other fats in your diet. You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing




Whey protein

Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure. You can find whey protein powders in health food stores and some grocery stores.




2.     Get regular physical activity: Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.

Cholesterol is one of the fatty substances we have circulating in our blood. If we have too much, it can stick to the inside walls of our arteries, narrowing them and increasing risk of cardiovascular disease.

Exercise helps increase levels of HDL good cholesterol. Researchers reported on this in Lipids in Health and Disease. Physically active women had significantly higher levels of HDL cholesterol than sedentary women. Another study published in Arteriosclerosis, Thrombosis, and Vascular Biology found similar results. In men with belly fat, regular endurance exercise increased HDL good cholesterol levels.



3.     Maintain a healthy weight: Losing just 10% of your body weight will help lower your cholesterol and triglyceride levels, your blood pressure, your risk of diabetes and your risk of some types of cancer. It also takes the stress off your joints, making it easier to move about.

High cholesterol can affect anyone, regardless of their weight. However, having excess body weight can lead to increased cholesterol levels. Obesity and high cholesterol are both risk factors for cardiovascular health issues.


Research indicates that a weight loss of 5–10%Trusted Source of body weight may significantly reduce LDL cholesterol levels in people at higher risk of cardiovascular issues. Another study suggests that a weight reduction of just 1–3% may improve HDL cholesterol levels.




4.    Quit tobacco: Stopping smoking is one of the best things you can do for your cholesterol, your heart and your health. Within days your health will begin to improve and within a year your risk of heart disease will be halved.

One of the major risk factors for heart disease, particularly among younger people, is being a smoker.One-third of all deaths from cardiovascular disease are caused by smoking.

Another chief factor is having high cholesterol, particularly when it’s coupled with other issues like high blood pressure, diabetes, and, yes, smoking. Having more than one risk factor acts like a “double whammy” on your body.

5.    Take your medications: Your doctor may prescribe medicines to help lower your cholesterol. Take them as directed. Questions? Ask your doctor or pharmacist.














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