Cholesterol
Overly high blood cholesterol levels can interact with other blood constituents to produce plaque. Your arteries' inner walls get coated with plaque. Atherosclerosis is the term for this accumulation of plaque. Your coronary arteries may narrow or possibly become blocked as a result, which can cause coronary artery disease.
What Do HDL, LDL, And VLDL Stand For?
Lipoproteins include HDL, LDL, and VLDL. They are a lipid (a type of fat) and protein mixture. In order for the proteins to circulate through the blood, the lipids must be joined to the proteins. Different lipoprotein subtypes serve various functions:
High-density lipoprotein is referred to as HDL. Because it transports cholesterol from other regions of your body back to your liver, it is occasionally referred to as "good" cholesterol. The cholesterol is then eliminated from your body by your liver.
Low-density lipoprotein is referred to as LDL. Because a high LDL level causes plaque to accumulate in your arteries, it is occasionally referred to as "bad" cholesterol.
Very low-density lipoprotein is known as VLDL. VLDL is also referred to be a "bad" cholesterol by others since it aids in the development of artery plaque. However, VLDL and LDL are distinct; LDL mostly transports cholesterol while VLDL primarily carries triglycerides.
What Causes High Cholesterol?
An poor lifestyle is the most frequent cause of elevated cholesterol. This includes:
unhealthy dietary patterns, such as consuming a lot of trans fats. One kind, saturated fat, is present in some meats, dairy items, chocolate, baked goods, deep-fried foods, and processed foods. Some fried and processed meals include a different sort of fat called trans fat. Consuming these fats may cause your LDL (bad) cholesterol to increase.
lack of exercise and excessive sitting down. Your HDL (good) cholesterol decreases as a result.
Smoking, which reduces HDL cholesterol, particularly in women. Your LDL cholesterol also increases as a result.
High cholesterol may also be inherited. For instance, familial hypercholesterolemia (FH) is an inherited form of elevated cholesterol. High cholesterol can also be brought on by other medical disorders and some medications.
What Could Increase My Risk Of Having High Cholesterol?
Your risk of having high cholesterol can be increased by a number of factors, including:
Age. As you become older, your cholesterol levels tend to increase. Younger adults, including children and teenagers, can also have high cholesterol, despite the fact that it is less prevalent.
Heredity. High blood cholesterol can run in families.
Weight. Your cholesterol level will increase if you are obese or overweight.
Race. High cholesterol may be more common among some races. For instance, compared to white people, African Americans often have greater HDL and LDL cholesterol levels.
I Just Found Out That My Cholesterol Is High. What's Next?
When you find out you have high cholesterol, you could feel upset. But now that you're aware of it, you can do something to reduce your numbers.
To lower your cholesterol and lower your risk of heart disease, heed the advice of your doctor. Voici a few general pointers:
- Increase your everyday exercise regimen.
- Avoid using any tobacco products or smoking.
- Maintain a healthy weight for you.
- Learn how food affects your cholesterol and make gradual dietary modifications.
- Control your blood sugar and BP levels.
- Discover new coping mechanisms for stress.
- Follow the directions on your prescriptions.
Dietary Management Of Cholesterol
Is My Cholesterol Affected By What I Eat?
What are some dietary ways to decrease cholesterol?
- Your diet should contain more soluble fiber.
- Consume less saturated fats.
- Eat no trans fat.
- Eat healthy meals.
Increase Your Intake Of Soluble Fiber.
- split peas, lentils, and dried beans.
- Avena and avena bran
- Brown rice.
You Should Consume Less Saturated Fat.
- meat that has been processed, such as bacon, sausage, pepperoni, and hot dogs.
- fatty meat parts, such as ribs, skin-on chicken, and meat that has been heavily marbled.
- dairy items with added fat, such as sour cream, butter, heavy cream, and cream cheese.
- both palm and coconut oils.
- food that has been fried
Can I have some dessert or a snack?
- nuts (1/4 cup) such as walnuts, almonds, pecans, or pistachios.
- (1/4 cup) of sunflower or pumpkin seeds.
- (1/2 cup) Roasted chickpeas.
- A little orange or apple and some nuts are also examples of fresh fruit.
- Several stalks of celery with sugar-free peanut butter or almond butter.
- Three cups of popped popcorn and a string cheese.
- 1 cup of raw vegetables and 1/4 cup of hummus.
- Greek yogurt (6 ounces) and 1/2 cup of full grain cereal.
- 1 cup of steamed veggies with cheese (1 ounce).