In recent years there had been much discussion on what individuals can do about high cholesterol levels. High cholesterol is known as a silent killer because it does not have symptoms, and increases the risk for heart disease and stroke which are common causes of death in Anguilla. There are some things you can do, especially if high cholesterol runs in your family. Anyone who has a family history of the condition should be extra cautious and avoid bad habits that heighten the chance of high cholesterol.
What is cholesterol?
Cholesterol is a waxy, fat-like, substance that is found in all the cells in the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. Cholesterol is also found in foods from animal sources such as egg yolks, meat and cheese.
If you have too much cholesterol in your blood, it can combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries. This buildup of plaque is known as atherosclerosis. It can lead to coronary artery disease where your coronary arteries become narrow or even blocked.
What causes high cholesterol?
The most common cause of high cholesterol is an unhealthy lifestyle. This can include:
• Unhealthy eating habits such as eating lots of bad fats. One type, saturated fat, is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Another type, trans fat, is in some fried and processed foods. Eating these fats can raise your LDL (bad) cholesterol.
• Lack of physical activity, with lots of sitting and little exercise. This lowers your HDL (good) cholesterol.
• Smoking, which lowers HDL cholesterol, especially in women. It also raises your LDL cholesterol.
Genetics may also cause people to have high cholesterol. For example, familial hypercholesterolemia (FH) is an inherited form of high cholesterol. Other medical conditions, and certain medicines, may also cause high cholesterol.
Cholesterol is carried through your blood, attached to proteins. This combination of proteins and cholesterol is called a lipoprotein. There are different types of cholesterol based on what the lipoprotein carries. They are:
• Low-density lipoprotein (LDL). LDL, the “bad” cholesterol, transports cholesterol particles throughout your body. LDL cholesterol builds up in the walls of your arteries making them hard and narrow.
• High-density lipoprotein (HDL). HDL, the “good” cholesterol, picks up excess cholesterol and takes it back to your liver.
What can you do if you have high cholesterol levels?
There are several things individuals can do if they are found to have high cholesterol levels. Good habits are essential for everyone, but they are essential if high cholesterol runs in the family. If you come from a family with a history of high cholesterol, it is essential to be proactive about maintaining your health. The following are recommended.
Lifestyle choices
Many individuals might not be aware that various lifestyle choices can influence their cholesterol levels. Things like diet, exercise, and stress management can all impact cholesterol. Here are some habits that can increase your cholesterol:
– Eating a diet high in saturated and trans fats. These fats are found in animal products, processed foods, and some vegetable oils. They can raise your LDL (bad) cholesterol levels and make it harder for your body to remove LDL from your bloodstream.
– Being overweight or obese. Excess weight can increase your LDL levels and reduce your HDL (good) cholesterol levels. It can also lead to other health problems like diabetes and high blood pressure, further increasing your risk for heart disease.
One way to help lower your cholesterol is by eating a healthy diet. This means choosing foods low in saturated and trans fats and high in fibre. Saturated and trans fats can raise your cholesterol level, while fibre helps to reduce it. In addition to making healthy food choices, you can also help lower your cholesterol by maintaining a healthy weight and exercising regularly. Both of these habits can help to increase your HDL (‘good’) cholesterol levels and improve your overall cardiovascular health.
Make sure you are eating a healthy diet. This means plenty of fruits, vegetables, and whole grains and limiting saturated and trans fats. Eating healthy foods will help reduce your overall cholesterol level.
Get regular exercise
When it comes to reducing cholesterol levels, exercise is one of the best habits you can adopt. When you are physically active, your body produces more HDL cholesterol, which is the ‘good’ kind that helps remove LDL cholesterol from your arteries. Regular exercise also helps increase the size of your LDL particles, which makes them less harmful. Regular exercise lowers triglyceride levels, another type of fat in your blood that can contribute to heart disease. Even if you already have high cholesterol, exercising a regular part of your routine can help bring it down to a healthier level. Just 30 minutes of moderate activity most days of the week can make a big difference. If this is not possible as little as ten minutes of moderate activity is beneficial. Walking, jogging, swimming, dancing, playing cricket, football and many other sports can allow us to have regular exercise.
Stop smoking
While it is no secret that smoking is bad for your health, many people are unaware of the specific ways in which it can damage your body. For example, smoking can increase your cholesterol levels. This is because the chemicals in cigarettes cause a build-up of plaque in your arteries which makes it difficult for blood to flow freely. In addition, smoking causes inflammation and oxidative stress which can contribute to high cholesterol levels. The good news is that it is never too late to quit smoking and improve your overall health. If you are struggling to give up smoking, many resources are available to help. If you have questions talk to your doctor.
Know your numbers
It is important that all of us know our cholesterol levels This can be done in Anguilla at several sites. A blood test to check cholesterol levels — called a lipid panel or lipid profile — typically reports:
• Total cholesterol
• LDL cholesterol
• HDL cholesterol
• Triglycerides — a type of fat in the blood
Generally, you are required to fast, consuming no food or liquids other than water, for nine to 12 hours before the test. You should follow your doctor’s instructions when going for a lipid profile.
Medications
Lifestyle changes such as exercising and eating a healthy diet are the first line of defence against high cholesterol. If you have made these important lifestyle changes and your cholesterol levels remain high, your doctor might recommend medication.
The choice of medication or a combination of medications depends on various factors, including your personal risk factors, your age, your health and possible drug side effect.
Conclusion
In summary, there are two main types of cholesterol: LDL and HDL. LDL, or low-density lipoprotein, is the ‘bad’ type of cholesterol. This can build up in the arteries, leading to blockages. HDL, or high-density lipoprotein, is the ‘good’ type of cholesterol. This is because it helps remove LDL from the arteries and transport it to the liver, where it is broken down. Although the body needs cholesterol to function properly, too much cholesterol can be harmful. High cholesterol levels are a significant risk factor for heart disease, stroke, and other health problems. If you have high cholesterol levels, lifestyle changes are strongly recommended. If levels are still elevated following these lifestyle changes, then various medications are advised. As high cholesterol levels do not cause symptoms, it is important that all of us have regular medical check-ups and have our cholesterol levels checked.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor. Dr Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 4975828).
