Cholesterol is made by the liver as a waxy substance that is essential to the body. It is contained in every cell and is responsible for hormone production, food digestion, and vitamin D production. At safe levels, cholesterol poses no health problems.
Since your body makes all the cholesterol you need, health experts recommend eating as little cholesterol as possible to avoid creating potential health concerns. While there is a genetic component to having high cholesterol, lifestyle contributes significantly to your levels. The good news is that we can manage our cholesterol through diet, exercise, lifestyle choices, and medication.
High cholesterol doesn't have to be a problem for anyone willing to monitor and manage their blood health. With no obvious symptoms, it is impossible to know when your cholesterol is too high. A simple blood test is required to evaluate your blood health and cholesterol levels.
Causes of High Cholesterol
It is important to make a distinction between two types of cholesterol. Low-density lipoprotein (LDL) is often referred to as bad cholesterol. The reason LDL numbers are so important is because this is the cholesterol that builds up blockages in your arteries creating a condition known as atherosclerosis.
The other type of cholesterol is high-density lipoprotein (HDL). The reason you want high HDL numbers is that this protein picks up excess cholesterol and transports it back to the liver.
High-fat foods, processed foods, smoking, inactivity, drinking, and excess weight can all cause LDL levels to skyrocket, putting an individual at risk for serious heart health issues. Additionally, certain health conditions can also create unhealthy cholesterol levels. Diabetes, pregnancy, liver disease, kidney disease, underactive thyroid gland, and polycystic ovary syndrome may also contribute to dangerous cholesterol levels.
While diet is often the first culprit people associate with high cholesterol, there are other lifestyle options that come into play. Smoking and drinking in excess can cause cholesterol problems. It makes sense to quit smoking entirely and to limit women to one drink per day and men to two drinks per day at most.
Certain drugs are also known to contribute to less than desirable cholesterol levels. Corticosteroids, and progestins can increase LDL while decreasing HDL levels which is the opposite of what makes for a healthy blood profile. People taking any of these drugs must weigh the benefits and costs derived if they notice their cholesterol levels indicate potential health risks.
Lowering Cholesterol Safely
A healthy, low-fat diet offers the first line of defense against the risk of dangerously high cholesterol levels. It is important to note that all fats aren't created equal. Specifically, saturated fats pose the biggest threat. Foods in this category that should be avoided are fatty meats, cheese, and dairy desserts.
High-fiber foods are recommended for a heart-healthy dietary approach. Beans and oatmeal are excellent sources of fiber. Unsaturated fat options touted for their ability to manage LDL levels are nuts, olive oil, and avocado. As an added bonus, these "good" fats also increase HDL levels.
When evaluating dietary choices, it is also important to remember to limit salt and sugar. That restriction rules out most processed foods since they typically have added salt and sugar. Even foods that don't necessarily taste sweet often have added sugar which elevates cholesterol levels.
A few favorable food staples to build a heart-healthy diet that takes cholesterol into consideration are lean meats, low-fat milk and cheese, seafood, fruits, whole-grains, and vegetables. Yogurt and nuts are also recommended favorites.
Weight management is another way people can lower their risk of high cholesterol. The reason this poses a problem is that excess fat impedes the body's natural ability to eliminate the dangerous LDL from the blood.
Limit or stop drinking and smoking. Both of these habits contribute to high cholesterol. Exercise is a no-brainer for improving your blood health. A recommended 2 hours and 30 minutes of exercise per week is crucial for lowering blood pressure and cholesterol levels. Finally, when all else fails, medication is available that can help manage high cholesterol.