Can high cholesterol be prevented? (High Cholesterol)

Many of us get a little scared when we hear the word cholesterol, don't we? Some people think that cholesterol is something that is harmful to the body. But in fact, our body needs this waxy substance called cholesterol for many essential functions, such as producing hormones and digesting the fats in the food we eat. But the problem begins when the amount of this cholesterol exceeds the amount needed by the body.

What really happens if cholesterol increases?

Imagine, we have a series of tubes that carry blood throughout our bodies, which we call arteries. Now, when this cholesterol gets too high, that extra cholesterol starts to build up inside these blood tubes, the arteries. It's like rust building up inside a water pipe. Over time, these deposits narrow the passageway for the blood.

When the arteries become narrowed in this way, our vital organs like the heart and brain do not receive the required amount of blood. The end result of this is an increased risk of dangerous conditions like heart attack and stroke .

But the best news is, we don't have to wait until cholesterol levels rise. There are many things we can do today to prevent and control it. Let's see what they are.

Let's change our lifestyle and control cholesterol.

The best and easiest way to control cholesterol is to adjust our lifestyle to a healthy one.

1. Be careful about what you eat and drink.

The food we eat directly affects our cholesterol levels.

• Reduce saturated fats: Deep-fried foods (short-eats, fried rice), red meat (beef, pork), and full-fat dairy products (full-fat cheese, butter) are high in saturated fats. It's best to cut down on these as much as possible. Instead, choose skinless poultry, fish, and low-fat or fat-free dairy products.
• Avoid trans fats: These are the most dangerous type of fat. Because they increase the level of bad cholesterol (LDL) and reduce the level of good cholesterol (HDL) that is beneficial for our body. That is why they have been banned in many countries. But they can still be found in bakery products, cakes, biscuits and packaged foods. So stay away from processed foods as much as possible.
• Add good things to your diet: Instead, add fresh fruits, vegetables, whole grains like brown rice, brown rice, oats, nuts like cashews, peanuts, and healthy oils like olive oil and canola oil to your diet. Also, reducing your salt and sugar intake is a big help for your heart.

2. Maintain a healthy weight

Being a little overweight can also increase your cholesterol levels. Surprisingly, losing just 2-3 kilos can make a big difference in your cholesterol levels. If you're struggling to get started, start with small changes. For example, drinking a glass of water instead of your daily sugary drink, or walking a few extra steps while parking your car at the store can help.

3. Limit alcohol consumption

When we drink alcohol, our liver breaks down the alcohol and turns it back into cholesterol and another type of fat called triglycerides. These triglycerides also increase the risk of heart disease. That's why it's important to limit your alcohol intake. Doctors recommend that men under the age of 65 have no more than two drinks a day, and that women of all ages and men over the age of 65 limit themselves to one drink a day.

4. Exercise your body.

Being active for at least 150 minutes (2 1/2 hours) a week can help control your cholesterol levels. You don't have to do this all the time. Just 30 minutes a day, 5 days a week, is enough. This includes anything from working in the garden to going for a brisk walk in the evening to riding a bike. The important thing is to move your body without sitting still.

5. Stay away from smoking and vaping.

When we smoke, the walls of our blood vessels (arteries) are damaged. These damaged areas are more likely to become clogged with cholesterol. But as soon as you stop smoking, your body starts to see good results. Within 20 minutes of quitting, your blood pressure and heart rate return to normal. Within 3 months, blood flow improves.

How do you know if you have high cholesterol?

This is the most important thing. There are no symptoms of high cholesterol. The only way to know if you have high cholesterol is to have a blood test. This is usually called a lipid profile test.

It's usually recommended to get this test at least every 5 years. But if you're at higher risk for heart disease — for example, if someone in your family has heart disease, you're overweight, or you have diabetes — it's wise to get tested earlier and more often. Talk to your doctor about the best schedule for you.

In most cases, the lifestyle changes we've discussed can help control your cholesterol levels. However, for some people, these efforts may not be enough. In such cases, your doctor may recommend that you start taking cholesterol-lowering medications while continuing these health habits.