CHOLESTEROL
Aug 04, 2023
Cholesterol is commonly known as something that is unhealthy, thus, should be avoided. When someone is fat, cholesterol is to blame. When someone has just had a heart attack, cholesterol is the prime suspect. But although it can be the case, is cholesterol really always that bad?
The answer is NO. The truth of the matter is cholesterol is also essential for us. It helps our bodies function properly.
Cholesterol is vital.
Cholesterol is a waxy, fat-like substance that helps build up our cells, vitamins, hormones, and digestive acids. Our liver produces around 75-80 % of all the cholesterol that circulates in the blood, while the rest comes from the food that we eat.
It is transported to and from cells by protein molecules called lipoproteins. There are two main types: the low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is called “bad” cholesterol because it accumulates as plaque inside the blood vessels. On the contrary, HDL is considered as the “good” cholesterol because it carries the extra cholesterol back to the liver to be flushed out of the body.
Although cholesterol is important, having too much of it in the bloodstream can lead to heart problems. The excess cholesterol builds up as fatty deposits or plaques in the arteries. If left unmanaged, they cause the hardening and narrowing of the arteries, a condition known as atherosclerosis. The hardened plaque can totally impede the blood flow to the heart or brain which then can result in heart attack and stroke.
There are a variety of reasons why cholesterol levels elevate. Most of the time, it is because of lifestyle factors such as bad eating habits, lack of physical activity, stress, smoking, and heavy alcohol consumption. These factors tend to lower the production of good cholesterol, while increasing the bad cholesterol levels.
Similarly, some medical conditions (e.g., liver disease, diabetes, thyroid disease, and kidney issues) and medications (e.g., birth control pills, corticosteroids, diuretics, and some forms of beta-blockers) can also increase the risk of having high cholesterol.
Lastly, the problem can be hereditary. Some people inherit genes that cause them to have too much cholesterol. An example of this is the genetic disorder called familial hypercholesterolemia.
This is what makes cholesterol worrisome. Be it a vegan, an athlete, or a young child, one may have high cholesterol but not know it until it causes other problems in the body. Some even experience life-threatening situations like stroke first before they realize that their cholesterol levels are on the roof.
So how can it be detected? Simply by doing a lipid profile- a fasting blood test which checks total, LDL, HDL, and triglycerides in the body.
Healthy diet. Limit foods high in saturated and trans fats, examples: red meat, dairy products, baked goods, and tropical oils (e.g., palm and coconut oils). Go with a plant-based diet or soluble fiber rich foods like oats, barley, kidney beans instead as they are much healthier options. Researching the internet about low-cholesterol diet and checking the nutrition labels can surely help too.
Weight management. Being overweight or obese negatively influences how the body manages cholesterol levels. Therefore, losing extra pounds can go a long way towards lowering cholesterol. Some useful ways to successful weight loss are by adopting a low-calorie but well-balanced diet, exercising regularly, and avoiding smoking. You can also get advice or support from your doctor or dietitian.
Be physically active. Regular exercise raises HDL and lowers the LDL and triglyceride levels. Good exercises to try including brisk walking, jogging, biking, dancing, or playing sports. Aim for at least 30 minutes of moderate-intensity exercise daily or a total of 150 minutes weekly.
Quit smoking. Not only that smoking damages the blood vessels, but it also makes the LDL cholesterol “stickier”, making it easier for them to attach in the artery walls. This then accelerates the formation of plaques and narrowing of the blood vessels. Hence, cigarette smoking is a big NO. If you need help in smoking cessation, ask guidance from your doctor.
Drink alcohol in moderation. While light to moderate alcohol intake isn’t usually harmful, heavy alcohol drinking, on the other hand, could cause serious health concerns. Like other factors, alcohol increases bad cholesterol and triglyceride levels in the blood. So, avoid binge-drinking and aim for several drink-free days.
Medications. If lifestyle changes don’t work, cholesterol-lowering drugs such as the statins might already be needed. Ask your doctor about the medications that can help. It is still important to remember that meds alone can’t do all the work. Living a healthy lifestyle still needs to be continued.
Regular checkups and bloodwork. See the doctor on a regular basis and get the cholesterol levels tested as recommended. Most healthy adults should have their cholesterol checked every 4 to 6 years. Some people, such as those who have heart disease, diabetes, or a family history of high cholesterol, need to get their cholesterol checked more often. Children and adolescents should have their cholesterol checked at least once between ages 9 and 11 and again between ages 17 and 21. Children who have obesity or diabetes may need to be screened for high cholesterol more often.
In summary, making sure that the cholesterol levels are within normal limits does not only lower the risk of developing heart diseases, but it can also prevent a domino effect of problems on overall health. So, living healthy is the right way to go. Create an action plan with your healthcare provider. Be committed to doing the right thing for your health now, rather than be sorry and regretful in the future.