High cholesterol level or hypercholesterolemia is a condition where levels of cholesterol in the bloodstream are higher that normal.
Individuals are strongly advised to maintain less than 200 mg of cholesterol for every deciliter of blood.
Anything higher than 240 mg/dL of blood is considered hypercholesterolemia and this increases the risk of developing plaques that accumulates in the heart blood vessels causing them to narrow and thicken and can later on result to severe problems.
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High Cholesterol Risk Factors
Contrary to popular beliefs, hypercholesterolemia isn’t caused by high-cholesterol diet alone – it is a combination and interaction of different factors.
Some of these factors are controllable and very much related to one’s lifestyle like diet, weight, physical activity level, stress, smoking and alcohol intake while age, gender, family history and heredity, and race are among the uncontrollable factors which also play
important roles in cholesterol management. Let us take a look at how these things affect our cholesterol level.
- Age. As people grow older their risk of developing hypercholesterolemia increases. Women over 55 and men over 45 years of age are at greater risk compared to their younger counterparts.
- Gender. By nature, men are more predisposed to high cholesterol than women. Prior to a woman’s menopause, she normally has lower level of total cholesterol than men of same age groups. It’s not until she reaches menopause or the age of 55 that her cholesterol level increases naturally.
- Family History & Heredity. Your genes partly determine your risks for a number of conditions and diseases and this includes your risk of having high cholesterol. You are more genetically predisposed to hypercholesterolemia if a member of your immediate family have high cholesterol level or associated problems like heart diseases at a young age of 55.
- Race. Just like familial history and heredity, your race can also partly predetermine your cholesterol risks. For instance, in the US, African Americans are more prone to develop hypercholesterolemia than Caucasians.
- Diet. The liver manufactures about 80% of the body’s cholesterol while the other 20% comes from the food we eat. If you consume a lot of cholesterol rich food like meat and fatty food, then it will follow that your cholesterol level will also be higher. You should eat more heart-healthy foods like fruits, veggies and whole grains to offset the accumulation.
- Activity Level. Inactive people or those living a very sedentary lifestyle have higher risk in having higher cholesterol. Regular exercise helps in boosting your HDLs (good cholesterol) thus decreasing your LDL level (bad cholesterol).
- Weight. Naturally if you are overweight you have higher cholesterol level since your body stores extra calories as triglycerides. When triglyceride levels are high, HDL levels in your body tends to become low. Loosing those extra pounds even by only 10% can greatly improve your cholesterol level.
- Smoking & Alcohol Intake. Smoking is scientifically proven to have harmful effects to your heart, lungs, blood pressure and cholesterol level. It damages arterial walls and lowers HDL levels. Moderate alcohol drinking (1-2 drinks daily) increases HDL level but is not proven to lower LDLs. What is certain is that drinking too much alcohol leads to liver and heart muscle damage, high blood pressure and high triglycerides levels.
- Stress. Numerous studies show that stress increases blood cholesterol level over time. This is because stress affects personal habits. For instance, some people console themselves by binge eating super fatty foods and sweets when under pressure, this will of course lead to hypercholesterolemia.
Lower Cholesterol Naturally
Not everyone is conscious about how and what they eat. Because of this, many people suffer from degenerative diseases, which are caused by bad lifestyle choices.
Too much fat in food can cause the body’s cholesterol levels to rise. High cholesterol is the primary reason for heart diseases, being overweight and high blood pressure etc.
Considering how serious the damage that high cholesterol can be to your health, it has become important that people be mindful of what they can or cannot eat in order to maintain a lower cholesterol level in accordance with what the human body is required to have.
What Is Cholesterol?
Cholesterol is defined as a wax-like matter that is derived from the liver. Having cholesterol in the body is important. Usually, our cholesterol levels are related to the food we eat.
Many of the foods we eat contain some saturated fats that influence cholesterol levels. An increase of the body’s normal cholesterol level can be detrimental to health.
That’s why more often than not people with high percentages of cholesterol are advised to practice a diet that can help them lower their cholesterol levels.
Lifestyle Changes to Improve Your Cholesterol
Lower cholesterol plays a key role in healthful living. An excess of cholesterol in the blood can cause the arteries to clot. And this clotting of the arteries may lead to a disease known as atherosclerosis.
If this continues, the blood vessel becomes diminutive to the point that it could affect the flow of the blood through the veins, thereby resulting in heart attack or stroke.
Furthermore, greater damage can be experienced if you have other ailments like obesity, hypertensions, and diabetes.
Many alternatives for reducing high cholesterol incidents are being developed. However, there are natural approaches that can be adopted by everyone.
- To lower cholesterol the natural way, you are likely to be advised to follow a sensible diet and exercise scheme. A sensible diet means adhering to a low cholesterol diet.
- This would involve eating foods that are rich in vitamins and minerals. Based on medical studies foods like avocados, garlic and olive oil can help reduce cholesterol.
- Fiber-rich foods are also proven to reduce the risk for high cholesterol.
- Stay away from fried foods; grilling your food is better for your health.
- Keeping fit is the simplest therapy that everyone can do.
- Other natural options that can prevent excessive cholesterol is steering clear of cigarette smoking and drinking.
Natural ways to reduce cholesterol can bring significant changes to your health – changes that are vital to living a hearty and healthy life.
If you suffer with high cholesterol, you should consult your primary care physician prior to making any changes in your diet or lifestyle.
Take charge of those “lifestyle” risk factors and work hard to protect your heart—this goes without saying, but it’s well worth it.
If you have any of the high cholesterol risk factors listed, talk to your doctor about what you can do to better protect your heart. Especially if you have type 2 diabetes and a family history of heart disease, you will want to work hard to control your cholesterol.