Most of us are aware that high cholesterol has become one of the common metabolic syndromes which contributes to health risks such as heart attack and stroke. As we age, cholesterol levels might increase with the triggers from environmental factors such as food, stress, and a sedentary lifestyle. A routine blood test and adjustment of lifestyle help to reverse the illness. Unfortunately most of the time it is not been taken seriously because high cholesterol does not manifest symptoms.
What is Cholesterol?
Cholesterol is a soft fatty substance mainly produced in the
liver and also found in animal-derived food. Not all types of cholesterol are
bad for your health. Cholesterol in the blood is carried by a protein
transporter called a lipoprotein. High-density lipoprotein (HDL) is known as
“good” cholesterol which supports heart health while Low-density lipoprotein
(LDL) is known as “bad” cholesterol which deteriorates our health.
Functions of
cholesterol and side effects of high LDL cholesterol.
Cholesterol assists in the production of vital substances
such as hormones, bile acids, and vitamin D in our body. It is also a building
block for human tissues which helps to maintain the integrity and fluidity of
the cell membranes. Hence, it is important for the body to produce cholesterol
for optimum cell functioning. The problem starts when over-production of
cholesterol or overconsumption of fatty food leads to high LDL cholesterol in
the blood.
Excess LDL cholesterol joins with fats and other materials
to build up in the inner wall of blood vessels creating plaque. The plaque
causes narrowing of the blood vessel and blocks blood from flowing normally.
The risk of heart attack and stroke occurs when the plagues break loose and
block the flow of blood and oxygen to the heart and brain tissues respectively.
To avoid such incidents to happen, it is recommended to keep the LDL and HDL
cholesterol levels in the normal range. Unlike LDL cholesterol, HDL cholesterol
promotes cardiovascular health by removing the “bad” cholesterol from the blood
vessel and eliminate it through the liver.
Possible triggers and prevention of Hypercholesterolemia.
1) Genetics
High cholesterol can be inherited but it depends on the
lifestyle which makes it to be treatable.
2) Diet
A poor diet with a high intake of processed food, fast food,
fried food, and an excessive amount of animal products may increase the
cholesterol level.
Food high in cholesterol includes internal organs, egg yolk,
fish roe, squid, and cuttlefish. Limit
intake of dairy products, meat, and poultry as it is a moderately high
cholesterol food. Choose food with less or no cholesterol such as vegetables,
fruits, beans, and fish. Consume food high in healthy fats such as olives,
avocado, salmon, tuna, chia seed, flaxseed, nuts, and sacha inchi oil to
increase good cholesterol HDL.
Watch out of the food labels with “cholesterol-free” because
most of the time this processed food may not contain cholesterol but rich in
Trans fat and saturated fat which may trigger the liver to produce cholesterol
in the body. Check on the nutritional labelling and ingredient list for a
better understanding of the fat intake.
3) Lack of exercise
Inactiveness causes an increase in LDL cholesterol therefore
recommended to do 30 minutes of cardio exercises 5 days a week. Active
lifestyle promotes the production of HDL cholesterol. Being overweight or obese
also impacts your cholesterol levels.
4) Smoking and alcohol drinking
Cigarette smoking and alcohol contribute to inflammation and
triggers cholesterol deposits in the blood vessels. Smoking also reduces the
“good” cholesterol HDL in the blood and on the other hand, drinking alcohol may
increase triglyceride production. Therefore quit smoking and limit alcohol
intake may help to reverse and prevent hypercholesterolemia.
5) Stress and sleep
High-stress level spikes the cortisol hormone production
which eventually causes the body to demand to make more cholesterol. Hence,
relieve stress through activities such as exercise, meditation and also catch
up with your sleep. Sleeping early and a minimum of 7 hours of sleep may
stimulate the body’s healing and recovery process.
In conclusion, high cholesterol condition matters and it is
a reversible condition with a healthy lifestyle practice. Therefore when it
comes to cholesterol, follow 3C key points which are CHECK, CHANGE, and
CONTROL.
By Nutritionist
Moga
Anna Hoo Clinic
REFERENCES
Zampelas.A* and Magriplis.E. New Insights into Cholesterol
Functions: A Friend or an Enemy? Nutrients.
2019 Jul; 11(7): 1645.
American Heart Association. 2020. Understanding &
Managing Cholesterol. https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides
