Cholesterol
Cholesterol is a type of lipid (fat) that is found in every cell of the body. It plays a vital role in producing hormones, vitamin D, and substances that help digest food. Cholesterol is produced by the liver and is also found in certain foods like meat, dairy products, and processed foods. While cholesterol is essential for the body, having an imbalance of cholesterol levels can lead to serious health issues.
Types of cholesterol
There are two main types of cholesterol:
- Low-Density Lipoprotein (LDL): Often referred to as “bad cholesterol,” LDL carries cholesterol from the liver to the cells. If there is too much LDL cholesterol in the blood, it can build up in the walls of arteries, forming plaques. This can lead to a condition known as atherosclerosis, which narrows and hardens the arteries and can increase the risk of heart disease and stroke.
- High-Density Lipoprotein (HDL): Known as “good cholesterol,” HDL helps remove excess cholesterol from the bloodstream and transports it to the liver, where it is processed and removed. High levels of HDL are associated with a lower risk of heart disease because it helps protect the arteries from plaque buildup.
Functions of cholesterol
Cholesterol performs several important functions in the body, including:
- Cell membrane structure: Cholesterol is a crucial component of cell membranes, helping them maintain their structure and fluidity.
- Hormone production: It is used to produce vital hormones such as estrogen, testosterone, and cortisol.
- Vitamin D production: Cholesterol is needed for the synthesis of vitamin D, which helps in calcium absorption and bone health.
- Bile production: Cholesterol is a component of bile, which aids in the digestion of fats.
Risk factors for high cholesterol
- Age: Cholesterol levels increase with age but can also affect children and teens.
- Sex: Men have higher cholesterol risk between 20–39 years, while women’s risk rises after menopause.
- Family history: A genetic predisposition can increase cholesterol levels.
- Health conditions: Diabetes, kidney disease, lupus, and HIV raise cholesterol risk.
- Medications: Steroids, chemotherapy, organ transplant and heart medications may affect cholesterol.
- Race and ethnicity: Asian Americans have higher LDL cholesterol, and non-Hispanic Whites often have high total cholesterol.
- Weight: Obesity and being overweight elevate cholesterol and impact heart health.
Risks of high cholesterol
High cholesterol
When cholesterol levels are too high, particularly high LDL and low HDL levels, the risk of developing cardiovascular diseases (CVD) increases. Some risks of high cholesterol include:
- Atherosclerosis: Plaque buildup in the arteries can obstruct blood flow and increase the risk of heart attacks, strokes, and peripheral artery disease.
- Heart disease: High LDL cholesterol is a major risk factor for heart disease as it can lead to coronary artery disease and increase the likelihood of blood clots.
- Hypertension: High cholesterol can also contribute to high blood pressure by reducing the space for blood to flow in narrowed arteries.
Diagnosis of high cholesterol
High cholesterol is diagnosed through a blood test called a lipid profile or lipid panel, which measures:
- Total cholesterol: Overall cholesterol in blood.
- Low-Density Lipoprotein (LDL): Often called “bad” cholesterol, high levels increase risk of heart disease.
- High-Density Lipoprotein (HDL): Known as “good” cholesterol, higher levels are better for heart health.
- Triglycerides: A type of fat in your blood; high levels can also increase heart disease risk.
Cholesterol level categories
Total cholesterol:
- Desirable: Less than 200 mg/dL
- Borderline: 200–239 mg/dL
- High: 240 mg/dL and above
LDL cholesterol:
- Optimal: Less than 100 mg/dL
- Near Optimal: 100–129 mg/dL
- Borderline High: 130–159 mg/dL
- High: 160–189 mg/dL
- Very High: 190 mg/dL and above
HDL cholesterol:
- Low (Risk Factor): Less than 40 mg/dL (men) or 50 mg/dL (women)
- High (Protective): 60 mg/dL and above
Ways to lower cholesterol
Maintaining healthy cholesterol levels is essential for reducing the risk of heart disease and other complications. Here are some effective ways to lower cholesterol:
- Limit intake of saturated fats while incorporating healthier unsaturated fats into your diet.
- Foods to eat more often include oily fish like salmon, olive oil, and spreads made from these oils, as well as wholegrains such as brown rice, whole-wheat bread. Additionally, add more nuts, seeds, fruits, and vegetables to in diet.
- Foods to limit: Reduce your intake of fatty meats, sausages, and meat pies, as well as butter, lard, and ghee. Minimize consumption of cream and hard cheeses like cheddar, along with cakes, biscuits, and foods made with coconut or palm oil. Checking food labels can help you identify and avoid unhealthy fats in your meals.
- Exercise regularly: Aim for at least 150 minutes of moderate exercise each week to help lower your cholesterol and improve heart health. Activities such as brisk walking, swimming, and cycling are great options. Choose exercises you enjoy to stay motivated and maintain consistency in your routine.
- Quit smoking: Smoking not only raises cholesterol levels but also significantly increases the risk of heart attacks, strokes, and other severe health issues. To quit, seek support from your doctor, health professionals, or local smoking cessation programs, which can provide guidance and resources to help you succeed.
- Limit alcohol consumption: To reduce cholesterol-related risks, keep alcohol intake below 14 units per week, include alcohol-free days in your routine, and avoid binge drinking by spreading alcohol consumption over several days. Making these lifestyle changes can effectively lower your cholesterol and promote better overall health.
For more information click below:
https://www.nhs.uk/conditions/high-cholesterol/how-to-lower-your-cholesterol
https://www.heartfoundation.org.nz/wellbeing/managing-risk/managing-high-cholesterol
