Do you have high cholesterol? (High Cholesterol) Let's talk simply about how to control it.

We've all heard the word "cholesterol," right? Some people are a little afraid of it. For some, this is normal. In fact, cholesterol is something our bodies need. But it's only when it gets too high that problems arise. The biggest problem is that we don't show any symptoms of high cholesterol. That's why it acts like a "silent enemy" and can pave the way for serious conditions like heart disease. So, let's be aware of this cholesterol today.

What is cholesterol? Good and bad cholesterol?

Simply put, cholesterol is a type of fat found in our blood. There are two main types of it.

1. LDL (Low-Density Lipoprotein): This is what we call "bad cholesterol" . Think of our blood vessels as pipes. What this LDL cholesterol does is deposit like dirt inside those pipes, gradually blocking the way for blood to flow. This is what we call `Atherosclerosis`.

2. HDL (High-Density Lipoprotein): This is our hero, the "good cholesterol." HDL picks up the bad cholesterol that's stuck in your arteries and takes it to the liver. The liver removes it from your body. It's like a garbage collector.

In addition to these two, there is another type of fat in our blood called triglycerides . An increase in these levels is also not good for the heart.

Our liver produces the cholesterol we need. But we get extra cholesterol from the foods we eat, especially animal products (milk, eggs, meat) and processed foods. These are found in abundance in donuts, frozen pizza, biscuits, sausages, and some bakery products.

How do you know if you have high cholesterol?

Here's the important thing. High cholesterol doesn't have any symptoms. You can have dangerously high cholesterol levels in your body without even realizing it. That's why it's important to know your cholesterol levels.

The only way to know this is to have a blood test . This is called a lipid profile test.

Who should take this test?

• It is a good idea for everyone over the age of 20 to have this test at least once every 5 years .
• Children can also have high cholesterol. It is important to have their cholesterol levels checked between the ages of 9-11, especially if someone in the family (mother, father, grandparents) has had heart attacks or strokes at a young age.

This blood test shows your Total Cholesterol, LDL, HDL, and Triglycerides levels. Your doctor will look at these values, along with your age, blood pressure, and whether you smoke, to determine if you are at risk for heart disease and what treatment is appropriate.

What are the causes of high cholesterol?

Many things in our lifestyle and habits affect this. Let's look at the main reasons.

How to change your lifestyle to lower cholesterol?

Many people can control their cholesterol levels by making lifestyle changes. This is more important than taking medication. This can be divided into three parts: diet, exercise, and weight control.

1. Let's eat right!

• Reduce bad fats (Saturated & Trans fats): Reduce fatty meats, ham, sausages, butter, cheese, full cream milk, excessive use of coconut oil, palm oil, and margarine in bakery products. If the food package says "Partially hydrogenated", it means it contains trans fats.
• Add good fats (unsaturated fats) to your diet: Include avocado, olive oil, canola oil, nuts like peanuts, almonds, and cashews, and oily fish like salmon and mackerel in your diet.
• Eat foods rich in fiber: Eat more whole grains like oats, barley, brown rice, beans, chickpeas, lentils, fruits, and vegetables (especially leafy greens). Fiber reduces the absorption of cholesterol in the body.
• Reduce sugar: Foods high in sugar, such as sweetened drinks, cakes, and biscuits, increase triglyceride levels. Avoid these as much as possible.

2. Let's exercise!

Set a goal to exercise for at least 30 minutes a day, 5 days a week. This doesn't have to be a big deal.

• Brisk walking
• Cycling
• Working in the garden
• Swimming

Exercise reduces bad cholesterol (LDL), increases good cholesterol (HDL), and strengthens the heart.

3. Let's control our weight!

Maintaining a healthy weight for your height is very important. Losing weight can help lower LDL, Total Cholesterol, and Triglycerides. It's more important to make sustainable, long-term changes than to just skip meals and lose weight all at once.

When are medications needed?

In some cases, even lifestyle changes may not be enough to control cholesterol levels. Especially in cases of high cholesterol that runs in families and for those at high risk of heart disease, your doctor may prescribe medication.

The main and most commonly used class of drugs for lowering cholesterol are statins . Examples include Atorvastatin (Lipitor), Rosuvastatin (Crestor), and Simvastatin (Zocor). These block the production of cholesterol in the liver.

In addition, there are other medications such as Fibrates, Niacin, and Ezetimibe. Your doctor will determine the most appropriate medication and dosage for you.

Side effects of medications

Like any medication, this can have minor side effects. The most common is muscle aches . If you experience muscle aches after starting the medication, tell your doctor immediately.

Also, some people are advised to avoid drinking grapefruit juice when taking statins, as it can affect the effectiveness of the medication.

Cholesterol, high cholesterol, heart disease, LDL, HDL, triglycerides, lipid profile, statins, cholesterol-lowering foods, exercise