Linking Weight Levels with High Cholesterol: Essential Facts to Understand
Cholesterol, a waxy substance essential for cell creation, vitamin production, and hormone synthesis, plays a crucial role in our bodies. However, when cholesterol levels become imbalanced, it can lead to an increased risk of heart disease.
The American Heart Association (AHA) recommends maintaining non-HDL cholesterol levels below 130 mg/dL and an HDL level of at least 40 mg/dL for men, and 50 mg/dL for women.
To achieve these goals, doctors suggest a combination of dietary changes and exercise.
Dietary Changes:
Emphasize vegetables, fruits, whole grains, legumes, fish (especially fatty fish rich in omega-3 fatty acids), and nuts, which provide healthy fats and soluble fiber known to lower LDL cholesterol. Choose unsaturated fats (e.g., olive oil, avocados) over saturated fats and avoid trans fats found in processed foods; this helps reduce LDL levels and may increase HDL.
Increase intake of soluble fiber (found in oats, beans, fruits), which binds cholesterol in the digestive system and improves overall cholesterol profiles. Incorporate antioxidant-rich foods such as berries and dark leafy greens to support HDL function. Limit refined carbohydrates, added sugars, and excessive alcohol since these can lower HDL and raise triglycerides. Moderate alcohol intake (up to one drink/day for women, two for men) may modestly increase HDL. Incorporate niacin-rich foods like turkey, chicken breast, and peanuts, which have been shown to raise HDL levels.
Exercise Recommendations:
Engage in at least 150 minutes per week of moderate-intensity aerobic exercise (e.g., brisk walking, cycling, swimming) or 75 minutes of vigorous exercise, as aerobic activity raises HDL cholesterol and lowers LDL cholesterol. Include resistance or strength training (weights, resistance bands), which further improves HDL levels and overall lipid profile when combined with aerobic exercise. High-intensity interval training (HIIT) may be especially effective for boosting HDL cholesterol.
Impact on Cholesterol Levels:
Aerobic exercise can raise HDL cholesterol by 5-10% within two months, contributing to enhanced removal of LDL cholesterol from the bloodstream. Weight loss of 5-10% body weight can improve cholesterol numbers, lowering LDL and raising HDL. Quitting smoking and managing stress also positively influence cholesterol by increasing HDL and lowering LDL and triglycerides.
It is important to note that high cholesterol does not usually cause symptoms, but if levels are very high, people may have fatty bumps on the skin and gray-white rings around the corneas of the eyes. Regular monitoring and working with healthcare professionals ensure safety and effectiveness of these lifestyle strategies.
For some people, a doctor may prescribe medication such as statins in addition to recommending lifestyle and dietary changes. Everyone over the age of 20 should see a doctor for a cholesterol check every 4 to 6 years. The AHA recommends young people have a cholesterol check once between the ages of 9 and 11 and once between the ages of 17 and 21.
High LDL levels can lead to heart disease by increasing plaque buildup in the arteries. Some people inherit high cholesterol, known as familial hypercholesterolemia. Other causes of high cholesterol include a diet high in saturated and trans fats, sodium, added sugars, and processed foods, smoking, a sedentary lifestyle, metabolic syndrome, chronic kidney disease, chronic inflammatory conditions such as psoriasis and rheumatoid arthritis, HIV, menopause before the age of 45, preeclampsia during pregnancy, and a sedentary lifestyle.
In conclusion, maintaining healthy cholesterol levels is achievable through a combination of dietary changes and exercise. Regular monitoring and adherence to these lifestyle strategies can significantly reduce the risk of heart disease. It is crucial to consult with healthcare professionals for personalised advice and regular checks.
- Amidst essential nutrients, cholesterol, a waxy substance, plays a significant role in cell creation, vitamin production, and hormone synthesis.
- However, when cholesterol levels become imbalanced, they can potentially increase the risk of heart disease, other heart diseases, and other associated medical conditions.
- The American Heart Association recommends maintaining non-HDL cholesterol levels below 130 mg/dL and an HDL level of at least 40 mg/dL for men, and 50 mg/dL for women as a preventative measure for heart disease.
- To achieve these targets, dietary adjustments like emphasizing vegetables, fruits, whole grains, lean proteins, and healthy fats are suggested, while limiting refined carbohydrates, sugar, alcohol, and saturated fats to support heart-and-wellness and cardiovascular health.
- Engaging in fitness-and-exercise practices such as 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise per week, along with strength training, can contribute to increased HDL cholesterol and lower LDL cholesterol.
- Weight management, mangement of stress, quitting smoking, and addressing underlying health conditions like inflammation and metabolic syndrome can further aid in improving cholesterol levels.
- Regular screening is essential to monitor cholesterol levels and implement well-established strategies to maintain optimal cholesterol levels and reduce the risk of heart disease. Everyone over 20 should get a cholesterol test every 4 to 6 years, and children should get their first test between the ages of 9 and 11 and again between 17 and 21.
