Introduction
Cholesterol is vital in maintaining normal hormone levels and cell membrane function in everyone's blood. On the other hand, hyperlipidemia, hypercholesterolemia, or high blood cholesterol is considered a significant risk factor for heart attack, heart disease, and stroke. The hard, waxy cholesterol that builds up in the walls of the arteries contributes to plaque, which narrows and clogs the arteries. When plaque builds up, the heart has to work harder to move blood and oxygen around, which can lead to chest pain or shortness of breath when exerting more force (angina). In addition, a blood clot can prevent blood flow to the heart or brain (a heart attack) if it forms at the site of a disrupted plaque in a narrowed artery. High-density lipoprotein (HDL) cholesterol is just one of several different kinds of cholesterol. The heart and blood vessels may be harmed if one has elevated levels of certain types of cholesterol, such as low-density lipoprotein (LDL) cholesterol.
How to Prevent Hypercholesterolemia?
Cholesterol increases the risk of heart attacks and heart diseases. The medication improves cholesterol levels. But if people want to lower their cholesterol, they should try healthy changes to their lifestyle. These adjustments may enhance the effectiveness of cholesterol-lowering medications if people already take them.
1. Eat Foods That Are Good for the Heart - A few changes to the diet can lower cholesterol and make heart health better:
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Cut Back on Saturated Fats - Most saturated fats in red meat and full-fat dairy raise total cholesterol. The bad cholesterol, low-density lipoprotein (LDL), can be reduced by reducing saturated fat intake.
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Get Rid of Trans Fats - Trans fats, sometimes referred to as ‘partially hydrogenated vegetable oil’ on food labels, are frequently used in store-bought cookies, crackers, and cakes. Trans fats raise the levels of total cholesterol.
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Consume Foods That Contain Omega-3 Fatty Acids - LDL (low-density lipids) cholesterol is not affected by omega-3 fatty acids. However, they also have other benefits for the heart, such as lowering blood pressure. Omega-3-rich foods include walnuts, salmon, mackerel, herring, and flaxseeds.
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Boost Soluble Fiber Intake - Cholesterol is less easily absorbed into the bloodstream if people consume soluble fiber. Oatmeal, kidney beans, Brussels sprouts, apples, and pears contain soluble fiber.
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Including Whey Protein - Many of dairy's health benefits may be due to whey protein found in dairy products. For example, whey protein taken as a supplement has been shown to lower blood pressure, LDL, and total cholesterol.
2. Exercise and Get More Physical Activity - Exercise can lower cholesterol. The "good" cholesterol, high-density lipoprotein (HDL), can be raised through moderate physical activity. Work out at least 30 minutes of exercise five times a week or 20 minutes of vigorous aerobic activity three times a week with the doctor's approval. People can begin to lose weight by adding physical activity, even two to three days a week. A daily, vigorous walk during the lunch break, biking to work, or playing a favorite sport can help people stay motivated. Joining an exercise group or finding an exercise buddy is also helpful. In addition, avoiding long sitting hours and a sedentary lifestyle improves cholesterol levels.
3. Reduce Smoking and Raise the HDL Cholesterol Level - The advantages appear quickly. The blood pressure and heart rate recover from the spike caused by smoking within 20 minutes. After three months, blood circulation and lung function begin to improve. As a result, the risk of heart disease is reduced by half within one year.
4. Lose Weight - Even a few extra pounds can raise cholesterol levels. Small adjustments add up. People should switch to tap water if they drink beverages with sugar. Eat popcorn or pretzels that have been air-popped, but keep track of the calories. Try sherbet or candy with little or no fat, like jelly beans, if sweetness is required. Try using the stairs rather than the elevator or parking further away from the workplace to add more physical activity to the day. During breaks at work, go for walks. Try to do more while standing, like cooking or working in the yard.
5. Reduce Alcohol Drinking - Higher HDL cholesterol levels have been linked to moderate alcohol consumption, but the benefits are not strong enough to recommend it to people who do not drink. Limit the consumption of alcoholic beverages, which means that women of every age group and men over 65 can have up to one drink per day, while men under 65 can have up to two drinks per day for healthy adults. High blood pressure, heart failure, and strokes are serious health issues from drinking too much alcohol.
What to Do if Lifestyle Changes Are Not Helpful?
Cholesterol levels can sometimes rise even when healthy lifestyle changes are insufficient. If a doctor prescribes cholesterol-lowering medication, take it as directed while maintaining the lifestyle changes. Making changes to their lifestyle can help people take fewer pills.
Conclusion
Changing health habits is essential if people want to lower their cholesterol, which can take a long time. It will be easier for people to make lasting changes to their diet and lifestyle if they make small adjustments. For instance, instead of a drastic calorie-reduction plan, begin by substituting healthier alternatives for foods high in fat and cholesterol. Whole milk versus skim milk. Likewise, while cooking, use olive oil instead of butter. Also, look for items on the label that say no to trans fats. Grapefruit and pomegranate (along with their juices) can interact with some of these medications. When taking cholesterol medications, follow the doctor's instructions carefully and never stop without consulting the doctor. Make sure to tell the doctor about any side effects of the medication. At least once every five years, adults over the age of 20 should have their cholesterol checked. Then, if the numbers start to rise, consult a doctor as soon as possible.
