How to lower cholesterol

Cholesterol is a fatty substance found in all cells of the human body. It is essential for many bodily functions, such as hormone production and digestion of food. However, high levels of cholesterol in the blood can increase the risk of heart disease and stroke.

How is cholesterol measured?

Total cholesterol is measured with a simple blood test. The test provides three values:

• LDL cholesterol: also known as "bad cholesterol," because if present in high amounts it can cause plaque buildup in the arteries.
• HDL cholesterol: also known as "good cholesterol," because it helps remove LDL cholesterol from the blood.
• Triglycerides: another type of fat present in the blood that can increase the risk of heart disease if present in high amounts.

How to reduce cholesterol levels?

There are several strategies to reduce cholesterol levels in the blood, including:

• Dietary changes: Reduce intake of foods high in saturated and trans fats, such as red meat, butter, cheese, and fried foods. Instead, include fiber-rich foods such as fruits, vegetables, and whole grains in your diet.
• Exercise: Regular physical activity can help increase HDL cholesterol and reduce LDL cholesterol.
• Weight loss: Being overweight can increase cholesterol levels in the blood, so losing weight can be helpful in reducing it.
• Medications: In some cases, medications may be prescribed to lower cholesterol levels if lifestyle changes are not enough.

In summary, managing cholesterol is important for maintaining a healthy heart and preventing heart disease and stroke. With some simple lifestyle changes, such as a balanced diet and regular exercise, it is possible to reduce cholesterol levels in the blood and improve overall health.

What is Cholesterol and How Does It Affect Health?

Cholesterol is a waxy substance produced by the liver and found in some foods. It is essential for the production of hormones, vitamins, and bile acids that help digest fats. However, high levels of cholesterol in the blood can increase the risk of cardiovascular disease.

There are two main types of cholesterol: LDL (or "bad" cholesterol) and HDL (or "good" cholesterol). LDL cholesterol accumulates in the walls of arteries and can cause plaque buildup that obstructs blood flow. On the other hand, HDL cholesterol removes LDL cholesterol from arteries and carries it to the liver to be eliminated from the body.

An elevated level of total cholesterol in the blood, especially LDL, can increase the risk of heart disease, stroke, and other medical complications. Additionally, plaque buildup in arteries can lead to problems such as angina pectoris or Myocardial infarction.

The increase in cholesterol levels in the blood can be caused by various factors, including genetics, diet, and a sedentary lifestyle. Some foods high in saturated fats can increase cholesterol levels in the blood, while other foods rich in fiber and unsaturated fats can help reduce cholesterol levels.

• Foods that increase cholesterol: red meat, butter, cheese, eggs, sweets, and fried foods
• Foods that help reduce cholesterol: fruits, vegetables, whole grains, fish, and nuts

It is important to regularly monitor cholesterol levels and adopt a healthy lifestyle to prevent health problems. This may include regular exercise, a balanced diet, and limiting alcohol and tobacco intake.

How to monitor cholesterol levels

Monitoring cholesterol levels is important for preventing long-term health problems. Here are some tips on how to do it:

Get a blood test regularly

A blood test, also called a lipid panel, can detect cholesterol levels in the blood. It is recommended to undergo this test at least once a year, but your doctor may suggest doing it more frequently if you have high risk factors.

Know your numbers

It is important to know your cholesterol numbers and understand what they mean. Total cholesterol should be less than 200 mg/dL, while LDL cholesterol (also known as "bad cholesterol") should be less than 100 mg/dL. HDL cholesterol (also known as "good cholesterol") should be above 40 mg/dL in men and above 50 mg/dL in women.

Maintain a healthy lifestyle

Maintaining a healthy lifestyle can help keep cholesterol levels low. This includes eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins. Avoid foods high in saturated and trans fats, such as red meat, butter, and fried foods. Exercise regularly and try to maintain a healthy weight.

Take prescribed medications

If your doctor has prescribed medications to lower cholesterol, it is important to take them regularly as directed. These medications can help reduce cholesterol levels in the blood and prevent long-term health problems.

• Remember to get a blood test regularly to monitor your cholesterol levels.
• Know your cholesterol numbers and understand what they mean.
• Maintain a healthy lifestyle by eating a balanced diet and exercising regularly.
• Take prescribed medications from your doctor if necessary.

Natural strategies to lower cholesterol

There are several dietary and lifestyle strategies that can help reduce cholesterol levels in the blood. Let's see the main ones:

1. Reduce intake of saturated fats

Saturated fats are mainly found in animal products such as meat, cheese, butter, and cream. Excess consumption of these fats can increase levels of LDL cholesterol (the "bad" kind) in the blood. It is therefore recommended to limit their intake and prefer lean protein sources such as fish, legumes, and white meats.

2. Increase intake of soluble fiber

Soluble fibers are mainly found in fruits, vegetables, legumes, and whole grains. These fibers have the ability to bind to cholesterol present in the intestine, preventing its absorption and promoting its elimination through feces.

3. Choose foods rich in omega-3 fatty acids

Omega-3 fatty acids are mainly found in fatty fish such as salmon, tuna, and mackerel but also in oily seeds such as chia and flaxseed. These fatty acids have the ability to reduce triglyceride levels (another type of fat present in the blood) and increase HDL cholesterol (the "good" kind).

4. Engage in regular physical activity

Regular physical activity is an excellent way to reduce cholesterol levels in the blood. Aerobic exercise such as walking, running or swimming can help reduce LDL cholesterol levels and increase HDL cholesterol levels.

5. Limit alcohol intake

Excessive alcohol consumption can increase triglyceride levels in the blood and therefore the risk of developing cardiovascular diseases. It is therefore recommended to limit consumption to no more than one alcoholic drink per day for women and two for men.

• Reduce intake of saturated fats
• Increase intake of soluble fiber
• Choose foods rich in omega-3 fatty acids
• Engage in regular physical activity
• Limit alcohol intake

In general, adopting a healthy and balanced lifestyle can greatly contribute to keeping cholesterol levels in check and preventing cardiovascular diseases.

Cholesterol-lowering drugs: when are they necessary?

Although a healthy diet and exercise can help reduce cholesterol levels, in some cases it may be necessary to take drugs. These drugs are called lipid-lowering agents or simply "cholesterol-lowering drugs".

How do cholesterol-lowering drugs work?

Cholesterol-lowering drugs act in different ways:

• HMG-CoA reductase inhibitors (statins): block the enzyme that produces cholesterol in the liver, thus reducing the amount of cholesterol produced.
• Fibrates: increase the activity of an enzyme that breaks down fat particles in the blood, thus reducing triglyceride levels and increasing HDL ("good" cholesterol) levels.
• Bile acid sequestrants: bind to bile acids in the digestive tract, preventing their re-absorption into the bloodstream and forcing the liver to use more cholesterol to produce new ones.

Who should take cholesterol-lowering drugs?

Doctors usually prescribe cholesterol-lowering drugs only to patients who have a high risk of cardiovascular disease. This risk is determined by various factors, including:

• Elevated levels of LDL ("bad cholesterol")
• Low levels of HDL ("good cholesterol")
• Family history of early cardiovascular disease
• Smoking
• Diabetes mellitus
• High blood pressure
• Overweight or obesity

In general, doctors consider the sum of these factors and decide whether or not a patient needs to take cholesterol-lowering drugs. In some cases, it may be necessary to take more than one type of drug.

However, taking medication does not mean that you can neglect a healthy diet and exercise. These healthy habits are still important for maintaining cholesterol levels under control.

Conclusion

Lowering cholesterol is important for maintaining good cardiovascular health and preventing diseases such as heart attack and stroke. A healthy and balanced diet, along with regular physical activity, are the first steps to reducing blood cholesterol levels. However, in some cases it may be necessary to take cholesterol-lowering drugs.

Doctors assess each patient's individual risk before prescribing lipid-lowering drugs. These drugs work in different ways, but all aim to reduce LDL ("bad cholesterol") levels in the blood.

However, taking medication should not replace a healthy lifestyle. The combination of a balanced diet, regular physical activity, and medication when necessary can help maintain a healthy level of cholesterol and prevent cardiovascular diseases.