We’ve all heard about cholesterol, but it’s not always clear what it really means for our health. While cholesterol is something our bodies need to function- helping with everything from building cells to producing hormones- too much of the wrong kind can cause serious health issues. If you're wondering how to keep your cholesterol in check and what it means for your heart, you're in the right place! In this blog, we'll break down the basics of cholesterol, why it’s important, and some simple ways to keep things in balance for a healthier you.
So, what exactly is cholesterol? Cholesterol is a waxy, fat-like substance that's found in every cell of your body. It's essential for producing hormones, vitamin D, and substances that help digest food. While your body needs cholesterol to function properly, having too much can increase your risk of heart disease and stroke. Cholesterol travels through your bloodstream in two main types: LDL (low-density lipoprotein), often called ‘bad’ cholesterol, and HDL (high-density lipoprotein), known as ‘good’ cholesterol.
Keeping your cholesterol levels in check is crucial for staying healthy. When your cholesterol is too high, it can cause plaque to build up in your arteries, making them narrower and stiffer. This condition, called atherosclerosis, can lead to blood clots, making it harder for your heart to pump blood and increasing the risk of heart disease or stroke.
The tricky part is that high cholesterol doesn’t usually show any symptoms, which is why regular check-ups are so important. A simple blood test, called a lipid panel, can help you understand your cholesterol levels and give you a better idea of how your heart is doing.
Risk factors of high cholesterol:
Certain factors can contribute to high cholesterol, including:
Diet: Eating foods high in saturated fats, trans fats, and cholesterol can raise your cholesterol levels. Processed foods, red meat, and full-fat dairy products are some common culprits.
Lack of Physical Activity: This can lead to weight gain and lower levels of HDL cholesterol, increasing the risk of heart disease.
Obesity: Being overweight or obese is associated with higher levels of LDL cholesterol.
Age and Gender: Cholesterol levels tend to rise as we age. Women also experience changes in cholesterol levels after menopause, which can increase their risk.
Genetics: Some people inherit genes that cause high cholesterol, making it harder for their bodies to clear LDL cholesterol from the bloodstream.
Medical Conditions: Conditions like high blood pressure, diabetes, and hypothyroidism can contribute to high cholesterol.
How to Keep Your Cholesterol in Check:
The good news is that cholesterol levels can be managed through lifestyle changes and, in some cases, medication. Here are some tips to help keep your cholesterol levels healthy:
Eat a Heart-Healthy Diet: Focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Limit your intake of saturated fats (found in fatty cuts of meat, butter, and full-fat dairy) and trans fats (found in many processed foods).
Increase Fibre Intake: Foods like oats, beans, and vegetables are high in soluble fibre, which helps reduce LDL cholesterol. Adding more fibre to your diet can also improve digestion and help manage weight.
Exercise Regularly: Aim for at least 150 minutes of moderate aerobic exercise per week. Regular physical activity can raise HDL cholesterol and lower LDL cholesterol.
Maintain a Healthy Weight: Losing even a small amount of weight can improve cholesterol levels and reduce the risk of heart disease.
Quit Smoking and Limit Alcohol: Smoking lowers HDL cholesterol and damages blood vessels, while excessive alcohol can raise triglyceride levels. Quitting smoking and drinking alcohol in moderation can benefit your overall health. Visit the link here to find your local stop smoking services.
Take Medications if Necessary: In some cases, lifestyle changes alone may not be enough to manage cholesterol levels. Doctors may prescribe statins or other medications to help lower LDL cholesterol.
Support:
If you are looking for further support and information, please do not hesitate to visit the links below.
British Heart Foundation- find your local support group.
Coda Pharmacy is here to support you every step of the way, through helping you lower your cholesterol, to offering expert advice and delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.