Do you have borderline cholesterol? Let's find out exactly what this is!

Did your doctor tell you that your cholesterol levels are a little high in your recent blood test, but not too high, and that you're in the 'borderline' range? It's normal to feel a little scared and worried when you hear that. "Oh, do I have high cholesterol now?" you might think. But don't worry. This is like a warning light turning yellow on a traffic light. Before it turns red, meaning your cholesterol levels are "high," you have the best chance to change your lifestyle and get back to a healthy level.

Simply put, if your total cholesterol level is between 200 and 239 milligrams per deciliter (mg/dL), that's what we call 'borderline' cholesterol. But a doctor doesn't make a decision based on that number alone. He or she will consider many factors, including your "bad" cholesterol ( LDL ), your "good" cholesterol (HDL), whether you have other conditions like diabetes , high blood pressure , and whether you smoke , to determine whether you need treatment or whether lifestyle changes will be enough.

Why do we need to think so much about cholesterol?

Cholesterol is a waxy, oily substance that our bodies need. Our liver produces the amount we need. But we also get cholesterol from things like animal products . Problems start when this cholesterol builds up in the body.

Think of it like dirt building up inside a water pipe, excess cholesterol starts to build up on the walls of our blood vessels. In medical terms, we call this ' atherosclerosis '. This is how cholesterol builds up and narrows the blood vessels. Then the heart doesn't get the blood it needs.

Some people may experience chest pain (angina). But by then, the blood vessels are quite narrow. If a blood vessel becomes completely blocked, the risk of a heart attack is much higher. Therefore, it is wise to know your level with a blood test before waiting for that to happen.

Let's understand the values ​​in the cholesterol report.

When you do a cholesterol test (Lipid Profile), there are several values. Just looking at the total cholesterol value is not enough. The other values ​​are what really matter. Let's see what they are.

Are the values ​​in your report like this?

Now let's see what level of risk each of these values ​​represents. You should definitely talk to your doctor about your risk based on these values.

Let's start the change in the kitchen!

The best place to lower your bad cholesterol (LDL) and increase your good cholesterol (HDL) is in the kitchen. Changing the way you eat can make a big difference.

• Reduce red meat: Limit meats that are high in saturated fat and cholesterol, such as beef and pork. Choose leaner cuts of meat instead. Stay away from processed meats, such as sausages and bacon.
• Remove the skin from chicken: The skin contains most of the fat in chicken, so remove the skin before cooking.
• Eat more fish: Include oily fish like salmon, tuna, mackerel, and sardines in your diet at least twice a week. The omega-3 fatty acids in these foods are very good for the heart.
• Limit saturated fat: Limit your intake of full-cream milk, cheese, butter, mayonnaise, margarine, and coconut oil.
• Eat foods rich in fiber: Eat more foods rich in fiber like oats, barley, apples, carrots, beans, and cabbage. These help lower bad cholesterol.
• Use good oils: Use unsaturated fats like olive oil and canola oil instead of butter and shortening for cooking. Nuts like almonds, cashews, and avocados are good sources of heart-healthy fats.

Exercise is essential.

Exercise can be a great help in bringing your cholesterol levels back from 'borderline' to healthy levels.

When you exercise, your heart rate increases. This increases your “good” cholesterol (HDL). Doing some exercise is much better than doing nothing.

Let's remember other important things too.

Lose extra weight

If you are overweight, losing weight can help lower your cholesterol levels. Even losing as little as 5% of your body weight can have a positive impact on your cholesterol levels. When combined with diet and exercise, it can sometimes be as effective as taking medication.

Quit smoking today.

If you smoke, quitting the habit can increase your “good” cholesterol (HDL) levels by about 10%. That’s a huge help not only for your heart but for your entire body.

Stay in touch with the doctor.

Once you start making these lifestyle changes, you should have your blood tested again at the intervals your doctor recommends. This is important to see if your cholesterol levels are being controlled by these changes. Sometimes, lifestyle changes alone may not be enough. In such cases, your doctor may advise you to start taking medications (such as statins) .

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