Let's say you just came home from your annual check-up with your doctor. This time, the doctor says that your blood cholesterol level is slightly high. It's normal to feel a little scared and worried when you hear this. But there's no reason to worry. Because this condition is very common among us in Sri Lanka.
But when there is too much cholesterol, like fat, it starts to build up on the walls of our blood vessels (arteries). This can block blood flow, increase the risk of dangerous blood clots, and lead to serious conditions like heart attacks and strokes. That's why it's important to be aware of this and take the necessary steps.
Yes, there are medications that can help lower your cholesterol levels to a healthy level. Your doctor may prescribe medication for you. But whether you use medication or not, you will still need to make some changes to your daily life to control your cholesterol.
So where do we start?
Diet is the most important thing.
The first thing you need to do to improve your health is to be mindful of what you put into your body. That means changing your diet. By choosing healthy foods instead of some unhealthy foods, you can lower your cholesterol levels.
First, make a habit of filling your plate with fruits, vegetables, legumes, whole grains, and legumes like beans and chickpeas. Not only are these low in cholesterol, they are also high in fiber. Fiber-rich foods are a great friend that can help lower your cholesterol levels. Not only that, fiber also helps reduce the risk of the following diseases:
- Heart disease
- Stroke
- Obesity
- Type 2 Diabetes
Eating fiber-rich foods makes you feel full, which reduces the intake of unhealthy snacks.
In addition to this, you can also add things like fish, nuts like cashews and peanuts, low-fat dairy products, and skinless chicken to your diet.
Now let's look a little deeper into the relationship between cholesterol and diet. Knowing about the types of fats will really help you.
| Fat Type | How it affects the body | Foods that contain more |
|---|---|---|
| Saturated Fats | These raise "bad" cholesterol (LDL) levels and lower "good" cholesterol (HDL) , increasing the risk of heart disease. | Red meat (beef, pork), chicken with skin, high-fat dairy products (butter, cheese), deep-fried foods, cakes, biscuits, coconut oil, palm oil. |
| Trans Fats | These are the worst types of fats . They are even more dangerous than saturated fats. They greatly raise LDL levels and greatly increase the risk of heart disease. They should be completely stopped. | Margarine, bakery products (pastries, donuts), fast food, packaged snacks (processed foods). Labeled as "Partially hydrogenated oil". |
| Good fats (Unsaturated fats) (Monounsaturated & Polyunsaturated) | These help lower "bad" cholesterol (LDL) levels. Some foods also help raise "good" cholesterol (HDL) levels. | Oily fish like salmon, mackerel, and herring, cashews, peanuts, almonds, olive oil, canola oil, and avocados. |
Remember, the words "fat" and "cholesterol" aren't always bad. What matters is the type we choose.
Olive oil has a special property. While it reduces total cholesterol and LDL levels, it does not reduce the levels of HDL that are beneficial to us. Therefore, consuming olive oil can help reduce the risk of heart disease. However, if you are trying to lose weight, you should consume olive oil only in moderation.
If you are overweight, you can lose extra weight by eating a balanced diet and controlling your portion sizes. Even losing as little as 5-10 kilograms can make a big difference to your LDL cholesterol levels.
Shall we work out a little? (The importance of exercise)
Want to get the most out of your new cholesterol-friendly diet? Then you need to get moving. That means exercising. While physical activity doesn't directly affect LDL levels, it does reduce triglycerides, another type of fat in our blood, while increasing levels of good HDL cholesterol.
Not only that, exercise can help control excess weight and lower blood pressure, both of which increase the risk of heart disease.
You should try to get at least 30 minutes of exercise every day that gets your heart rate up. For example, you can do something like brisk walking, running, swimming, or cycling. If you haven't exercised in a while, start slowly. Start by walking for a few minutes a day and gradually increase your time. It's best to talk to your doctor about what exercise is right for you and how long you should do it.
If you smoke, stop now.
Your cholesterol levels are another good reason to quit smoking. The carbon monoxide you inhale from a cigarette increases the rate at which cholesterol builds up in the walls of your blood vessels. If you need help kicking this bad habit, talk to your doctor about medications or counseling programs.
Be careful about drinking alcohol too.
Some studies have shown that drinking alcohol in moderation can slightly increase HDL (good) cholesterol levels. However, the American Heart Association says that if you don't currently drink alcohol, you shouldn't start for this reason.
If you drink alcohol, do so in moderation. Generally, that means no more than one drink per day for women and no more than two drinks per day for men.
Take-Home Message
- Reduce foods high in saturated fat. Completely eliminate foods containing trans fat.
- Eat oily fish, such as salmon and mackerel, two or three days a week, not deep-fried.
- Use a healthy oil like olive oil in moderation. Limit the amount if you are concerned about your weight.
- Exercise for at least 30 minutes every day. Consult your doctor before starting.
- If you are overweight, losing weight can greatly help control cholesterol.
- Avoid smoking completely and limit alcohol consumption.
- Most importantly, always talk to your doctor about your cholesterol levels and treatment, and follow his or her advice.
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