HDL is an abbreviation for high-density lipoprotein. It is sometimes referred to as "good" cholesterol because it transports cholesterol from other parts of the body back to the liver. The cholesterol is then removed from your body by your liver.
LDL is an abbreviation for low-density lipoprotein. It is sometimes referred to as "bad" cholesterol because a high LDL level causes plaque buildup in your arteries.
VLDL is an abbreviation for very low-density lipoprotein. VLDL is also known as "bad" cholesterol because it contributes to the buildup of plaque in your arteries. However, VLDL and LDL are not the same; VLDL primarily transports triglycerides, whereas LDL primarily transports cholesterol.
What is the reason for high cholesterol?
An unhealthy lifestyle is the most common cause of high cholesterol.
Unhealthy eating habits, such as consuming a lot of saturated fat. Saturated fat is found in certain meats, dairy products, chocolate, baked goods, as well as deep-fried and processed foods. Trans fat is another type that can be found in fried and processed foods. Consuming these fats may increase your LDL (bad) cholesterol.
Physical inactivity, with excessive sitting and little exercise. This reduces HDL (good) cholesterol.
Smoking lowers HDL cholesterol, particularly in women. It also increases LDL cholesterol.
High cholesterol may also be caused by genetics. Familial hypercholesterolemia (FH), for example, is an inherited form of high cholesterol. High cholesterol can also be caused by other medical conditions and medications.
Age. As you get older, your cholesterol levels tend to rise. Younger people, including children and teenagers, can have high cholesterol, though it is less common.
Heredity. High levels of cholesterol in the blood can run in families.
Weight. Obesity or being overweight raises your cholesterol level.
Race. Certain races may be predisposed to high cholesterol. African Americans, for example, have higher HDL and LDL cholesterol levels than whites.
What kinds of health issues can high cholesterol cause?
A plaque area can rupture if you have large deposits of plaque in your arteries (break open). This can result in a blood clot forming on the plaque's surface. If a clot grows large enough, it can completely or partially block blood flow in a coronary artery.
Angina (chest pain) or a heart attack can occur if the flow of oxygen-rich blood to your heart muscle is reduced or blocked.
Plaque can also form in other arteries in your body, including those that carry oxygen-rich blood to your brain and limbs. This can result in complications like carotid artery disease, stroke, and peripheral arterial disease.
What can I do to lower my cholesterol?
There are two primary methods for lowering your cholesterol:
Changes in lifestyle promote heart health, such as heart-healthy eating. A heart-healthy diet restricts the amount of saturated and trans fats you consume. The Therapeutic Lifestyle Changes diet and the DASH Eating Plan are two examples.
Weight Control. Losing weight if you are overweight can help lower your LDL (bad) cholesterol.
Physical Exercise. Everyone should participate in regular physical activity (30 minutes on most, if not all, days).
Stress management. Chronic stress has been shown in studies to raise LDL cholesterol while decreasing HDL cholesterol.
Smoking cessation. Quitting smoking can help you improve your HDL cholesterol. Because HDL helps to remove LDL cholesterol from your arteries, having more HDL can help to lower your cholesterol.
How can I lower my cholesterol through diet?
Select healthier fats. Total fat and saturated fat should be limited. Dietary fats should account for no more than 25 to 35% of your daily calories, with saturated fat accounting for no more than 7%. The maximum amount of fat you should consume depends on how many calories you consume per day:
Saturated fat is bad fat because it raises your LDL (bad cholesterol) level more than any other dietary fat. Some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods contain it.
Another bad fat is trans fat, which can raise your LDL while decreasing your HDL (good cholesterol). Trans fat is found primarily in foods containing hydrogenated oils and fats, such as stick margarine, crackers, and french fries.
Limit your intake of cholesterol-containing foods. If you are trying to lower your cholesterol, you should consume no more than 200 mg of cholesterol per day. Foods containing cholesterol include liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.
Consume plenty of fruits and vegetables. A diet high in fruits and vegetables can increase your intake of important cholesterol-lowering compounds. These compounds, known as plant stanols or sterols, function similarly to soluble fibre.
Consume omega-3 fatty acid-rich fish. These acids will not lower your LDL cholesterol, but they may help raise your HDL cholesterol. They may also protect your heart from blood clots and inflammation, lowering your chances of having a heart attack. Salmon, tuna (canned or fresh), and mackerel are all good sources of omega-3 fatty acids. Eat these fish at least twice a week.
Limit your salt intake. You should try to keep your sodium (salt) intake to no more than 2,300 milligrams (about 1 teaspoon of salt) per day. This includes all sodium you consume, whether it was added during cooking or at the table, or whether it was already present in food products. Limiting salt will not lower your cholesterol, but it will reduce your risk of heart disease by lowering your blood pressure. Choose low-salt and "no added salt" foods and seasonings at the table or while cooking to reduce your sodium intake.
Consume alcohol in moderation. Alcohol contains extra calories, which can contribute to weight gain. Being overweight can increase your LDL cholesterol while decreasing your HDL cholesterol. Too much alcohol can also raise your blood pressure and triglyceride levels, increasing your risk of heart disease. One drink is defined as a glass of wine, beer, or a small amount of hard liquor, and it is suggested that:
Men should limit their alcohol consumption to no more than two drinks per day.
Women should limit themselves to one alcoholic beverage per day.
You can monitor your cholesterol levels your own with these products
01. LipidoCare
Meter + Total Cholesterol Test Strips + Lancing Device and Lancets
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