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August 19, 2024
Cholesterol is a fat-like substance naturally produced by liver to support normal body functions. However, too much of a good thing is a bad thing. High levels of cholesterol can lead to a multitude of health problems, but let’s break that down even further.
There are two main types of lipoproteins, which are particles made up of proteins and fats, and are responsible for carrying cholesterol in the blood through the body. High-density lipoprotein (HDL) is considered “good” cholesterol because it helps remove bad cholesterol out of the arteries and into the liver to be disposed. Low-density lipoprotein (LDL), or “bad” cholesterol, can create a buildup of plaque in the arteries.
So why is that bad?
Well, this plaque that builds up in the arteries consists of fat that narrows the arteries and blocks blood flow. This in turn can lead to heart attacks, strokes, and high blood pressure.
Now that we know why having too much LDL, or having high cholesterol, is dangerous, what can we do to prevent it from happening?
Among the main causes of high cholesterol are dietary factors. Since the body naturally produces enough cholesterol, we do not need to consume cholesterol in food. Thus, it is important to limit foods high in saturated fats and trans fats, which contribute to high cholesterol and plaque buildup in the arteries. It is recommended to limit and moderately consume:
- cheese
- fatty meats
- other dairy products (fatty milk, ice cream, etc.)
It is recommended that you select foods low in saturated fats and trans fats, such as:
- seafood
- lean meats
- low-fat or fat-free milk
- fruits
- vegetables
- whole grains
It is also recommended that you select foods high in fiber, which can help manage and prevent high levels of LDL cholesterol while also increasing HDL cholesterol levels. These high fibers foods would include:
- oats
- beans
- lentils
- quinoa
- popcorn
- chia seeds
It is also important to maintain a healthy weight. Becoming overweight and obesity raise LDL cholesterol levels since excess body fat slows down LDL cholesterol removal from your blood. So aside from diet, how do we manage weight and cholesterol?
- regular physical activity
- reduced alcohol intake
- reduced smoking
And how do I know if I am at risk?
Aside from poor lifestyle habits, there are other factors that contribute to high cholesterol levels. These include:
- family history
- age
- ethnicity
- medications
- other health conditions
If you’re concerned about your risk for high cholesterol, speak with your doctor to formulate the best treatment plan for your specific health needs.