Causes and Measures to Control High Cholesterol

Cholesterol is an essential fat molecule that helps the body to make hormones and build cells. However, high cholesterol can create seriously impact the heart and pancreas. Though it has no symptoms of its own, you should get blood tests done if you are overweight or have heart disease, high blood pressure or diabetes.

Causes of High Cholesterol

High cholesterol happens because of various factors, grouped into two major categories-

Factors that can be controlled– These include consumption of saturated fat and cholesterols in food such as meats, chocolates and baked and deep-fried goods. Being overweight, lack of physical exercises and excessive smoking also contribute to high cholesterol.

Factors that can’t be controlled- Factors like age, sex, heredity and race tend to affect cholesterol levels. For instance, before menopause, women’s cholesterol levels are lower than men, but post-menopause, their level rises. Moreover, if you have a family history of high cholesterol, you are most likely to have it. Therefore, regular blood check-ups are necessary.

Measures for controlling High Cholesterol 

Adopt a Healthy Diet

Eating fiber-rich food, like oats, beans, lentils, fruits and vegetables, helps in reducing cholesterol. Protein-rich foods such as fish, seafood and legumes also serve the purpose. If you want to consume dairy foods, opt for low-fat ones, such as skimmed milk or non-fat yoghurt.

It is important to cut down on saturated fats and include food containing unsaturated fats such as avocadoes, olives, nuts, seeds and vegetable oils. Studies show that a few ingredients, such as plant sterols and stanols (found in nuts, seeds, bread, cereals, legumes etc.), helps in reducing cholesterol level in the blood.  

Do Physical Exercises

Cholesterol levels can be brought down or controlled by adopting a healthy and fit lifestyle. Engage in moderate-intensity aerobics exercises like running, cycling and jogging. Do these exercises for 30 minutes daily to reduce the risk of cardiovascular diseases. While working out, keep your intensity moderate/ high, such that the heart rate increases during the exercises and comes down during the short breaks in between.

Quit Smoking

Smoking results in damaged LDL, called oxidised LDL, further causing atherosclerosis. It also damages the walls of arteries where the cholesterols get collected, causing clogged arteries and eventually strokes and heart attacks.

Quitting smoking results in a positive impact on good cholesterol while effectively reducing LDL levels.

Medication

Depending upon the severity, doctors may recommend some medicines to treat high cholesterol and reduce the risk of a heart attack. There are various types of medications that a doctor suggests, the first being statins. They are known to lower LDL (bad cholesterol).