Cholesterol is a substance that is produced in the liver and enters the body with food. It is a building material for cells, a participant in the synthesis of hormones and vitamin D. Cholesterol levels in the body are crucial for overall health. It would seem to be an ideal component for health. But, as they say, “everything is good in moderation.”
When the level of cholesterol goes beyond the norm, a chain reaction begins, which can lead to serious consequences. “Bad” cholesterol (LDL) is deposited on the walls of blood vessels, turning into atherosclerotic plaques.
On the other hand, there is “good” cholesterol (HDL), which works as a “cleaner”. It removes excess “bad” cholesterol, returning it to the liver for recycling. A balance between these types of lipids is key to the health of your blood vessels.
What happens when you don’t control your cholesterol levels?
Now imagine that you never change the oil in your car engine. It works fine at first, but over time the mechanism wears out and one day it just breaks down. Roughly the same thing happens to your blood vessels when you don’t keep an eye on your cholesterol levels.
Here’s what can happen:
- Atherosclerosis: a chronic disease of the blood vessels that causes them to narrow.
- Myocardial infarction: the heart muscle stops receiving blood.
- Stroke: the brain is deprived of oxygen and nutrients due to blocked arteries.
- Peripheral arterial disease: impaired blood supply to the extremities, which can lead to amputation.
And the scary thing about it is that high cholesterol is “silent”. You won’t feel it until your blood vessels start to suffer.
Who should worry about cholesterol levels?
Do you think that cholesterol problems only affect the elderly? Alas, that’s a myth. These are the people who should have their cholesterol checked regularly:
- People with a family history of cardiovascular disease.
- Anyone who is overweight or obese.
- Smokers and heavy alcohol drinkers.
- Patients with high blood pressure.
- People with diabetes of any type.
- Anyone who leads a sedentary lifestyle.
Tips from a lipidologist to control cholesterol
Now let’s get to the main point – what can you do to control your cholesterol levels?
- Eat right
Your diet is your first line of defense against vascular problems. Avoid saturated fats found in fast food, fatty dairy products and red meat. Instead, choose:
-Fish (salmon, mackerel) – a source of omega-3 fatty acids.
-Nuts and seeds (walnuts, almonds, flax seeds).
-Leafy vegetables (spinach, broccoli).
-Whole-grain products (oatmeal, brown rice).
- Be active
Physical activity is the best way to increase your “good” cholesterol levels. You don’t have to sign up for a gym. A 30-minute walk a day is enough to see a difference.
- Stop smoking
Smoking lowers HDL and increases LDL. If you want to live a long life without heart disease, kick the habit.
- Control your weight
Every extra pound is an additional strain on your heart and blood vessels. Even a small weight loss improves your lipid profile.
- Get regular check-ups
Don’t wait for symptoms to appear. Have a check-up at the clinic and get individualized recommendations from a lipidologist.
What should I do if my cholesterol levels are high?
If your test shows high cholesterol, don’t panic. Your doctor will develop a treatment plan that may include:
- Dietary changes.
- Physical activity.
- Medication (e.g. statins).
- Regular monitoring of lipid profile.
Myths about cholesterol
Let’s dispel a few popular myths:
- “Cholesterol is always bad.”
In fact, only an excess of “bad” cholesterol is harmful.
- “If I don’t eat fatty foods, I don’t have a problem.”
Cholesterol can be produced by the liver, even if you are on a diet.
- “Skinny people don’t have cholesterol problems.”
Lipid metabolism can be impaired in anyone, regardless of weight.
How stress affects cholesterol levels
In addition to known factors such as nutrition and physical activity, stress also plays a significant role in regulating cholesterol levels, although its impact is often underestimated. Prolonged stress can upset the balance of lipids in the body, increasing the concentration of “bad” cholesterol (LDL) and decreasing the level of “good” cholesterol (HDL). In stressful situations, the body actively produces hormones such as cortisol and adrenaline, which stimulate the liver to produce more cholesterol. In addition, stress often provokes unhealthy habits: cravings for junk food, smoking or alcohol consumption, which further worsens the lipid profile.
Stress control is as important an aspect of a healthy lifestyle as eating right or exercising. Incorporating practices such as meditation, breathing exercises, yoga or even regular walks into daily life can significantly reduce stress levels and positively impact cholesterol levels. If it is difficult to cope with emotional stress on your own, it is worth seeking help from a professional, such as a psychologist or coach. It is important to realize that taking care of your mental wellbeing not only improves your overall health, but also helps to maintain cardiovascular health, preventing serious consequences.
Conclusion
Controlling cholesterol levels is key to cardiovascular health. Excess “bad” cholesterol (LDL) can lead to atherosclerosis, heart attack or stroke, and the problem is often asymptomatic. Regular checks are especially important for people at risk: overweight, diabetic, hereditary predisposition or sedentary lifestyle.
A balanced diet, physical activity, smoking cessation and weight control help maintain normal cholesterol levels. If the values are elevated, the doctor may prescribe diet, exercise or medication. Remember: prevention and timely treatment are the best way to keep blood vessels healthy and avoid serious consequences.
