The Role of Cholesterol in Heart Health – How to Manage Your Levels
Cholesterol is a waxy fat-like substance produced by your body for use in manufacturing hormones and vitamin D production as well as digestive processes, but too much cholesterol may contribute to heart disease.
Your doctor can assist in managing cholesterol through lifestyle modifications or medication. Here’s how:
Diet
Cholesterol is a waxy, fat-like substance found in the blood. There are two types of cholesterol in your body – good (HDL) and bad (LDL), with high levels of LDL increasing your risk for heart disease. You can reduce this by following a diet rich in wholegrains, fibre, fruits and vegetables while restricting unhealthy fats like salt and sugar intake; you should also include protein foods and unsaturated fat sources like avocados, nuts seeds olives plus sunflower safflower or canola oils when cooking your dishes.
Consume fish twice or four times each week to increase your omega-3 fatty acid intake, which has proven heart-protective benefits. Reduce consumption of foods high in saturated and trans fats that raise your cholesterol, as these may do just that – read nutrition facts panels before purchasing food products!
Exercise
Cholesterol is an essential part of blood, yet elevated levels can increase your risk for cardiovascular disease. High levels may cause fatty deposits (plaques) to form within arteries and restrict their flow reducing blood flow to heart muscle areas and leading to heart attacks when ruptured by plaque rupture.
Diet is an effective way to reduce cholesterol and triglycerides. An eating pattern designed to promote heart health consists of fruits, vegetables, whole grains, low-fat dairy, fish, nuts and seeds from nontropical vegetable oils while restricting red meat, processed and sugary food items as well as salt.
Regular exercise can also help lower cholesterol. With your physician’s permission, try getting moderate physical activity such as walking or jogging five or more times every week such as walking or jogging. Exercise can raise HDL (“good” cholesterol levels while simultaneously decreasing LDL (bad cholesterol), triglycerides and weight – thus further decreasing cholesterol levels.
Smoking
Cholesterol is an essential part of body, serving to protect cells and produce vitamins and hormones; however, too much cholesterol may increase your risk for cardiovascular disease.
Your liver produces most of the cholesterol your body requires, with any additional need coming from food you eat. A heart-healthy diet low in saturated and trans fats is key to helping reduce cholesterol. This means selecting dairy products with lower fat levels, whole grains, fruits and vegetables, poultry, fish, nuts and nontropical vegetable oils as part of an anti-cholesterol plan; additionally limiting red/processed meats, salty snacks and sugar-sweetened treats as possible.
Smoking can significantly lower your HDL (the “good”) cholesterol levels and narrow and stiffen arteries, increasing the risk of blood clot formation that could potentially block flow to vital organs such as your heart and cause heart attack or stroke. Furthermore, smoking increases atherosclerosis–whereby the walls of arteries become lined with fatty deposits — further compromising cardiovascular health.
Medication
Cholesterol is an essential lipid needed by our bodies, including producing hormones and vitamin D. However, excess levels can lead to the accumulation of fatty deposits in blood vessels which narrow or block them, increasing your risk for heart disease and stroke.
Your diet can help lower cholesterol by choosing foods lower in saturated and trans fats, such as red meat, full-fat dairy products and certain processed foods. Instead, opt for lean meats like poultry, fish and beans; also increase whole grains, fruits and vegetables while decreasing sodium consumption from processed and restaurant food sources by using herbs and spices to add flavor.
If lifestyle changes don’t suffice in lowering cholesterol, medication may be prescribed by your healthcare provider to bring levels down. Guidelines may differ when it comes to setting your target cholesterol, so speak to them about how best to meet it for yourself. In any event, make sure that regular blood cholesterol tests are taken and take any necessary actions if necessary.
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