While several factors influence cardiovascular risk – your chance of heart disease, heart attack, high blood pressure and other conditions – cholesterol is the number one thing that doctors pay attention to. According to Dr Adriana Quinones-Camacho, a cardiologist at NYU Langone Health, cholesterol is : “Definitely a variable we try to manage, because it’s been shown to be problematic for heart health”.
Dr Quinones-Camacho said medications like statins are used to treat high cholesterol, but lifestyle changes tend to be the first course of action.
Consume Fats Wisely
The type of fats you consume has a huge impact on cholesterol levels. Foods high in omega-3 fatty acids, like walnuts, salmon, flaxseeds and mackerel have cardiovascular benefits that have been studied extensively.
Less Sugar, More Fibre
Emphasizing fibre in your diet can help reduce high cholesterol. Fibre reduces the absorption of cholesterol into your bloodstream and can lead to significant improvements for someone with high cholesterol.
Make Time For Exercise
A study in ‘Sports Medicine’ found that almost any kind of exercise can have a major impact on cholesterol. Another study suggests that psychological stress was also a contributing factor to high cholesterol, and physical activity could mitigate that risk.
Refer to Your Doctor
Talking to your doctor can help determine lifestyle changes you should make along with any medication that may be a good fit for you.
Bad cholesterol refers to low-density lipoprotein (LDL) cholesterol, which can build up in the walls of your arteries, leading to plaque formation. This plaque narrows and hardens the arteries, increasing the risk of heart disease, heart attacks, and strokes.
Why is LDL Cholesterol Bad?
- It contributes to atherosclerosis (artery hardening).
- It increases the risk of heart attacks and strokes.
- It can cause reduced blood flow to vital organs.
What Causes High LDL Cholesterol?
- Unhealthy diet (high in saturated and trans fats)
- Lack of exercise
- Smoking
- Genetics (familial hypercholesterolemia)
- Obesity
- Certain medical conditions (diabetes, hypothyroidism)
How to Lower LDL Cholesterol:
- Eat more fibre (fruits, vegetables, whole grains).
- Increase healthy fats (omega-3s from fish, nuts, olive oil).
- Exercise regularly.
- Avoid processed foods and sugary drinks.
- Quit smoking and limit alcohol.
- Take medication if prescribed (e.g., statins).