Did you know? Not all cholesterol is harmful. Our body needs it to build cells and produce hormones. The key is find balance.
Low-density lipoproteins (LDLs) are considered “bad cholesterol” because they can lead to blockages in your blood vessels. High-density lipoproteins (HDLs) are considered “good” as they help protect the heart and remove excess DL from the bloodstream. The body also contains triglycerides which are essential for energy, and only harmful at excessive levels.
So why is high cholesterol dangerous?
When there’s too much LDL or triglyceride in your blood, cholesterol can start to build up in in your arteries, the blood vessels that carry oxygen to your cells. The build-up of plaque, called atherosclerosis, narrows the arteries and reduces oxygen flow, which can cause breathlessness. Part of the plaque may also break off and block a blood vessel entirely, leading to a stroke or heart attack.
High cholesterol can be linked to genetics, but the risk increases for those with the following conditions:
- Obesity
- Smoking
- Lack of physical activity
- High stress levels
- A diet high in saturated fats
The good news? Simple lifestyle changes can go a long way in lowering cholesterol and improving heart health. Here are some things you can try:
1. Eat Heart-Healthy Foods
To improve your cholesterol profile, cut back on red meat and full-fat dairy, which in turn reduces LDLs. Triglyceride levels can be managed by cutting back on processed food, and HDL—which we want more of—can be boosted with omega-3 rich food like salmon, mackerel, walnuts and flaxseeds.
2. Stay Active & Maintain a Healthy Weight
Losing even 5 per cent of body weight can lower cholesterol. Start small by taking the stairs instead of the lift, or walking to nearby places. Gradually, build up to 150 minutes of moderate exercise per week (HPB guidelines). Together, exercise and diet changes can have effects similar to cholesterol-lowering medication.
3. Quit Smoking & Limit Alcohol
As smoking reduces HDL, quitting cigarettes can bring immediate benefits to your cholesterol levels, in addition to your heart and lung health. Alcohol increases triglycerides, so it’s also important to moderate alcohol intake: Women should have no more than 1 drink a day, and men, no more than 2 drinks.
4. Make Smart Supplement Choices
Certain supplements may support cholesterol management. For example, fish oil helps lower triglycerides and red yeast rice contains compounds that work similarly to statins (cholesterol-lowering medication).
Your cholesterol levels are within your control! With a healthy diet, regular activity, and the right support, you can lower your cholesterol, protect your heart health and reduce the risk of serious complications.
Need more help? Speak with a Unity Pharmacist for advice on supplements, diet and other lifestyle tips tailored to your needs.
Supplements for omega-3, fish oil and more are available at FairPrice online. You can also, visit your nearest Unity store and speak with a Unity Pharmacist for advice on supplements, diet and other lifestyle tips tailored to your needs.
