Did your doctor tell you that your cholesterol is a little high and that you need to start taking medication? Or maybe you are already taking medication for your cholesterol. Medication to control your cholesterol is really important. Sometimes it can be life-saving. But the most important thing we need to remember is that taking medication alone cannot completely control it. Medication is just one tool in our toolbox. For that tool to work properly, we need to adjust our lifestyle accordingly.
Let's learn a little about how the medicine works?
Once you are diagnosed with high cholesterol, your doctor may prescribe different types of medications. Not all medications work the same way. Each type of medication controls cholesterol in the body differently. Simply put, here are some of the main types of medications and how they work.
| Medication Class | How it Works |
|---|---|
| Statins | It stops our liver from producing cholesterol. This reduces the amount of cholesterol in the blood. This is the most commonly used type. |
| Ezetimibe | It prevents the cholesterol in the food we eat from being absorbed into the body from the intestines. If statins alone are not enough, your doctor can add this as well. |
| Bile acid sequestrants | It stops the absorption of bile acids from the stomach into the blood. The liver then has to use the cholesterol in the blood to make new bile. This reduces bad cholesterol (LDL). |
| PCSK9 inhibitors | They lower bad cholesterol (LDL) levels by inactivating a special protein in liver cells. These are usually given as injections. |
| ACL inhibitors | This also blocks the production of cholesterol in the liver. |
| Fibrates | These mainly help increase good cholesterol (HDL) levels. |
| Niacin | Reduces the rate of production of blood fats by the liver. |
Remember, any of these medications will only be most effective if you also maintain a healthy lifestyle.
Eating Right: How to Plan Your Meals
Small changes to your diet can help lower cholesterol levels and improve heart health. Think about how simple these things are.
- Reduce saturated fats: Limiting red meats like beef and pork and high-fat dairy products like full-cream milk, cheese, and butter can help reduce bad cholesterol (LDL) levels.
- Cut out trans fats completely: These are one of the biggest enemies of cholesterol. They are hidden in things like margarine, store-bought biscuits, cakes, and patties . These are the ones that are listed on food labels as "Partially hydrogenated vegetable oil."
- Include foods rich in omega-3 fatty acids: While these don't directly lower LDL, they do reduce another dangerous type of blood fat called triglycerides. Include oily fish like salmon, mackerel, walnuts, flaxseeds, and avocado in your diet.
- Focus more on plant-based foods: Legumes like lentils, chickpeas, and green beans , as well as leafy greens like spinach, kale, and collard greens, can help lower your cholesterol. They also provide a good amount of protein.
- Eat foods rich in soluble fiber: Oats, beans, Brussels sprouts, apples, and pears are high in fiber. This fiber binds cholesterol in the intestines and passes it out instead of being absorbed by the body.
- Add whey protein: These are found in dairy products. Research has shown that whey protein can reduce LDL, total cholesterol, and even blood pressure.
Should we also consider supplements?
The first thing to say is that these are never a replacement for a main meal. They are just an additional source of nutrition.
Warning: You should never use any nutritional supplements without medical advice for any reason. You should always talk to your doctor and get his approval before starting anything new.
If your doctor agrees, the following may be helpful:
- Psyllium husk: These are known as Isabgol in our country. This is a type of fiber. These help to bind and remove cholesterol from the body.
- Red yeast rice: Your doctor will check your liver function regularly if you use these, as they contain compounds that are similar to some cholesterol-lowering medications (e.g., lovastatin).
- Phytosterols: These are natural compounds found in plant cells. Because their structure is similar to cholesterol, they are absorbed into the body instead of real cholesterol during digestion. This reduces the absorption of real cholesterol.
Quit smoking and tobacco use today.
Not only smoking cigarettes, but any form of tobacco use, including chewing tobacco and chewing gum, is very harmful to your heart. The nicotine in tobacco increases cholesterol levels and greatly increases the risk of heart disease.
Studies have clearly shown that smokers have lower levels of good cholesterol (HDL) and higher levels of bad cholesterol (LDL) and total cholesterol. So quitting this habit is one of the biggest things you can do to help.
Exercise is essential for a good heart.
Exercise is a great place to start your journey to lower cholesterol. Regular exercise increases good cholesterol (HDL) levels and lowers triglycerides.
The most important thing is to keep doing it. Stopping for a day or two won't help. The American Heart Association recommends exercising for 30 minutes a day, at least 5 days a week . You can choose something like brisk walking, running, cycling, or swimming . When you exercise, you lose extra weight from your body. Losing weight is also a big help in controlling cholesterol.
Take-Home Message
- Medication prescribed by a doctor is very important for controlling cholesterol. But medication alone is not enough. A healthy lifestyle is essential.
- Always talk to your doctor before changing your diet, starting a new exercise routine, or taking any nutritional supplement.
- Reduce foods high in oil, fat, and sugar (especially saturated and trans fats), and add fiber-rich vegetables, fruits, and legumes to your diet.
- Avoid smoking and all tobacco use completely. It is the greatest service you can do to your heart.
- Be active every day. Set aside at least 30 minutes a day for exercise.
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