High Cholesterol is a silent killer in our society. This is because, unless you undergo a blood test, there are no noticeable symptoms that indicate high cholesterol. The American Heart Association recommends that individuals aged 20-39 years test their cholesterol levels every 4-6 years; however, those over 40 years old need to test more frequently.
It is important to take action immediately after testing, especially if your Low-Density Lipoprotein (LDL) cholesterol numbers are higher than what is considered normal. There are two types of cholesterol. High-Density Lipoprotein (HDL) is known as good cholesterol because it removes LDL cholesterol, which can clog your arteries. Clogged arteries can lead to a heart attack or a stroke. Both can be fatal.
How can we manage our cholesterol levels? The goal is to reduce the bad cholesterol. This can be done through diet changes, exercise, avoiding tobacco use, and, as a last resort, medication.
Once your medical practitioner has informed you that you have high cholesterol, the first thing to do is change your diet. A plant-based diet is the most effective nutritional path to take, but if you are not comfortable being vegetarian, the Mayo Clinic endorses incorporating fatty fish like Nile perch and Omena, which are rich in Omega-3, in your diet.
Physical activity such as walking, running, lifting weights, swimming, etc., is very important in cholesterol management. Living a sedentary lifestyle does more harm than good. Many people have office jobs that require them to sit at their desks for prolonged periods. It is crucial to schedule time during the day for movement. If you currently do not have any form of movement, start small. Heart UK endorses 150 minutes of exercise a week. This number should not intimidate you. This can easily be accomplished by taking a 30-minute walk daily.
Habits such as smoking are dangerous. Using tobacco products negatively affects your body in multiple ways and can lead to non-communicable diseases such as cancer, stroke or coronary heart disease. Smoking reduces the level of good cholesterol in the body. Smoking is a hard habit to break, which is why finding a way to overcome it should be your top priority.
Harvard Health Publishing advises that, if all the measures stated above do not lower your bad cholesterol, it may be time to consider going on medication. A doctor will recommend what type of medication you should go on, based on your condition. Do not hesitate to ask your physician any questions you may have. A lot of people shy away from medication due to a lack of information. Medication and a lifestyle change should go hand in hand. Taking prescribed medication without eating right and exercising is not advisable.
High cholesterol is hereditary for some, while for others, it is the outcome of leading a sedentary life and consuming an improper diet. Either way, it is important to be proactive before it leads to a fatality. Heart attacks and strokes not only affect the victim’s quality of life, but they also affect those around them. These changes are not just physical; they are emotional and mental too. Know your cholesterol levels not just for yourself, but for those you love.