Cholesterol has some essential jobs within the physique — resembling creating hormones, aiding digestion, constructing cell membranes and producing vitamin D — however an excessive amount of of the waxy substance can pose a well being danger.
“Cholesterol only becomes problematic when cholesterol levels — and particularly LDL cholesterol — become too high,” mentioned Dr. Robert Pilchik, a heart specialist with Manhattan Cardiology and contributor to LabFinder.com, in a assertion to Fox News Digital.
“As total cholesterol and triglyceride levels increase, plaque begins to build up in the blood vessels and arteries,” he went on.
“This increases blood pressure, puts strain on the cardiovascular system and increases the risk of heart disease, heart attack and stroke.”
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The finest technique to keep away from these results is to prevent high blood ldl cholesterol to start with.
Pilchik, who has experience in heart problems and nuclear cardiology, provided six tricks to hold it at a wholesome degree.
1. Make dietary adjustments
The first and maybe most controllable technique to prevent high ldl cholesterol is to make wholesome meals decisions, Pilchik mentioned.
Dr. Robert Pilchik, a heart specialist with Manhattan Cardiology and contributor to LabFinder.com, provided six ideas for managing levels of cholesterol. (Dr. Robert Pilchik-Manhattan Cardiology/iStock)
He really helpful avoiding meals which are high in:
- Saturated fats
- Trans-fatty acids (trans fat)
- Sodium (salt)
- Added sugars
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“Instead, try to consume a diet high in fiber and unsaturated fat,” the physician prompt.
“The Mediterranean diet is often a good choice, as it shifts focus away from dairy and red meat and onto seafood, fruits and vegetables, nuts and seeds, and whole grains.”
2. Ramp up bodily exercise
“In the United States today, there are an extraordinary amount of people who are not maintaining what would be considered a healthy amount of physical activity,” mentioned Pilchik.
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Adults want at the very least 2.5 hours of reasonable bodily exercise per week, he famous, whereas youngsters and adolescents want at the very least one hour per day.
This can embody reasonably paced walks, biking or different forms of train that keep an elevated coronary heart price.
Adults want at the very least 2.5 hours of reasonable bodily exercise per week, whereas youngsters and adolescents want at the very least one hour per day, mentioned Dr. Pilchik. (iStock)
“Exercise can be habitual, and forming habits early can be helpful for preventing health issues later in life,” mentioned Pilchik.
3. Maintain a wholesome weight
Maintaining a wholesome weight has quite a few well being advantages, one in all which is bettering the physique’s skill to make use of and take away extra blood ldl cholesterol, based on Pilchik.
“While not a perfect tool, a body mass index (BMI) calculator can help indicate whether a person’s weight is healthy or not,” he mentioned.
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For those that have a weight reduction purpose, the most secure and only method is a mixture of dietary decisions and bodily exercise.
“A doctor can help determine if specific weight loss goals or plans are safe to pursue,” Pilchik mentioned.
4. Avoid smoking
“Smoking is generally very hard on a person’s cardiovascular system on its own, and the effects can be exacerbated by high cholesterol,” mentioned Pilchik.
For those that smoke, quitting can ease pressure on the center and permit some quantity of therapeutic, Pilchik mentioned. (iStock)
For individuals who have by no means smoked or who’ve already give up the behavior, sustaining that life-style can be useful for coronary heart well being.
For those that do smoke, quitting can ease pressure on the center and permit some quantity of therapeutic, Pilchik suggested.
5. Minimize alcohol consumption
Along with smoking, alcohol consumption can have unfavorable well being impacts on the physique, together with elevated ldl cholesterol and triglyceride ranges, based on Pilchik.
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“While avoiding alcohol entirely isn’t always necessary, alcohol consumption should be limited to two drinks per day for men and one drink per day for women at a maximum,” he mentioned.
6. Take medicine as wanted
If all different strategies have been explored and ldl cholesterol continues to be elevated, Pilchik mentioned it is likely to be acceptable to take medicine to assist get the degrees below management.
“Medications are a very important and helpful tool in fighting high cholesterol, but all medications also include some risk of side effects,” Pilchik famous. (iStock)
There are a number of forms of ldl cholesterol drugs, together with statins, bile acid sequestrants, niacin, fibrates and PCSK9 inhibitors.
“Medications are a very important and helpful tool in fighting high cholesterol, but all medications also include some risk of side effects,” Pilchik famous.
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“Getting ahead of high cholesterol with healthy choices earlier in life is always the preferred option.”
What is a wholesome ldl cholesterol degree?
There are two forms of ldl cholesterol.
Low-density lipoprotein (LDL), which is typically known as “bad cholesterol,” is related to unfavorable well being results when current in high quantities.
Blood levels of cholesterol can be measured with a easy blood take a look at. (iStock)
High-density lipoprotein (HDL), which is called “good cholesterol,” can assist decrease the danger of sure ailments.
The liver produces ldl cholesterol, which strikes by way of the bloodstream by attaching to a fatty substance known as lipoprotein, Pilchik mentioned.
Additional ldl cholesterol is consumed with meals.
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“Blood cholesterol levels are measured in mg/dL. Having 150 mg/dL of total cholesterol is a good healthy target, and levels above 200 mg/dL are considered high,” he famous.
“LDL cholesterol should ideally be around 100 mg/dL,” he mentioned.
“HDL cholesterol should be 40 mg/dL or higher for men, and 50 mg/dL or higher for women.”
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Blood levels of cholesterol can be measured with a easy blood take a look at.
Added Pilchik, “It’s a good idea for healthy adults to have it checked during each annual physical.”
