Are you in your 30s? Do you exercise regularly and try to stay healthy? Even so, you would be surprised if your doctor looked at your blood test results and said, "Your cholesterol is a little high." You might be wondering, "How can someone like me have high cholesterol?" The truth is, cholesterol is not something that only affects older people. Sometimes, no matter how healthy we are, our cholesterol levels can rise due to factors beyond our control.
Why does a young person develop cholesterol?
Most of the time, we think that the only reason for high cholesterol is a poor diet and lack of exercise. That's true, but it's not the only reason. For some people, this condition is genetically inherited. To be precise, this is called Familial Hypercholesterolemia . Simply put, this is a condition that is passed down from generation to generation, causing high levels of bad cholesterol in the body.
You may have heard about the two types of cholesterol in our blood.
1. LDL (Low-Density Lipoprotein): This is what we call "bad cholesterol." When these build up in the body, they can build up in our blood vessels and clog them. This is the main cause of heart disease.
2. HDL (High-Density Lipoprotein): We call this "good cholesterol" because it helps remove unwanted bad cholesterol from the body and transport it to the liver.
A person with a genetic condition like Familial Hypercholesterolemia has a reduced ability to remove this bad LDL cholesterol from the blood. So, no matter how well they eat and exercise, it can be very difficult to control their cholesterol levels without medication.
The most important thing is to know early that you have this condition. Then you can talk to your doctor and come up with the best treatment plan for you.
Dieting doesn't mean giving up delicious food!
When we hear the word "high cholesterol," we think of eating only boiled sweet potatoes and a few vegetables without oil. But that doesn't have to be the case. What's important is to understand what we're eating and how much we're eating .
Many people are trying to become vegetarians these days. That's a good thing. But not everything you eat that's vegetarian is healthy. For example, packaged, processed foods that are labeled "low-fat" may actually be full of sugar, salt, and other unhealthy ingredients.
So, we need to think a little bit when choosing food. Look at this table.
| Things to add more to your diet (Eat More) | Things to eat with caution and in moderation (Eat in Moderation) |
|---|---|
| Fresh fruits and vegetables: Include a vegetable/salad at least once a day. | Saturated Fat: Things like cheese, butter, coconut oil, red meat (beef, pork). You don't have to stop completely, but reduce the amount. |
| Whole Grains: Brown rice, buckwheat, oats, bran bread. These are rich in fiber. | Packaged and processed foods: sausages, meatballs, packaged noodles, biscuits, cakes. |
| High-Fiber Foods: Legumes like lentils, chickpeas, peas, and beans. These are very helpful in controlling cholesterol. | Trans Fat: These can be found in deep-fried foods, margarine, and bakery products. Avoid them as much as possible. |
| Plant-based Proteins: Soy, Tofu, Tempeh. | Sugary drinks: Sweet drinks, packaged fruit drinks. |
Imagine you're craving a piece of cheese. That's okay, eat it. But at the same time, eat a plate of salad with lots of vegetables. Then you've enjoyed the taste and added something good for your body. This is called "balance."
Not just food, these things are also very important.
There are several other habits that are as important as diet when it comes to controlling cholesterol.
Exercise
When it comes to exercise, you don't have to go to the gym and lift weights. Walking briskly for 30 minutes a day, exercising at home using a fitness app, or if you like to dance, dancing to a song is also a good exercise. The important thing is to be active every day . Start with small things. Get up from your chair at the office and walk around for a bit. If possible, use the stairs instead of the elevator. These small changes will bring big results over time.
Stay away from bad habits.
- Smoking: Smoking is a very dangerous thing for someone with high cholesterol. It lowers "good cholesterol" (HDL) levels and damages blood vessels, increasing the risk of heart disease. If you smoke, get help to quit. It's the biggest help you can do for yourself.
- Alcohol: If you consume alcohol, do so in moderation. Excessive alcohol consumption is not good for your cholesterol levels or your liver.
Work together with your doctor.
For people with high cholesterol due to genetic reasons, it may not be possible to control it with diet and exercise alone. In that case, your doctor will prescribe medication . Statins are one of the most commonly prescribed medications in such cases.
Some people get scared when they hear the word "medication." They think, "Will I have to take medication for the rest of my life?" But you have to look at it differently. This medication is an additional support to protect your heart, in addition to making changes to your lifestyle.
The most important thing is to talk openly with your doctor. Talk to him about your results, how you're feeling, and any questions you have. Then, together, you and your doctor can come up with a plan that works best for you.
Ultimately, finding out that you have high cholesterol is not the end of your life. Think of it as an opportunity to think more about your health and develop good habits. It can be a great motivation for you to live a healthy, happy life.
Take-Home Message
- Elevated cholesterol levels can occur even in young, healthy people due to genetic causes (Familial Hypercholesterolemia).
- Diet is very important. Eat more fresh vegetables, fruits, whole grains, and fiber-rich foods. Limit processed foods and unhealthy fats.
- Staying active daily, avoiding smoking, and limiting alcohol are essential for controlling cholesterol.
- Rather than making big changes all at once, it's more effective to create small, good habits that you can incorporate into your daily life.
- Always work closely with your doctor. If necessary, manage your health by combining both prescribed medications (e.g., statins) and lifestyle changes.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න