Were you aware that you have the power to monitor your cholesterol levels yourself? Here’s how you can do it:
Cholesterol is a lipid-like substance that naturally occurs in our bodies. It aids in food digestion and the production of hormones and vitamin D. Our cells already contain cholesterol, and our bodies produce it as needed. Additionally, cholesterol is present in foods derived from animals, such as egg yolks, meat, and cheese. Excessive cholesterol intake can elevate the risk of cardiovascular diseases, including heart disease, stroke, and peripheral vascular disease. It can also contribute to diabetes and high blood pressure. Therefore, it’s crucial to address lifestyle habits that may contribute to elevated cholesterol levels.
Here are 5 lifestyle factors/errors that could lead to increased cholesterol levels:
No Exercise
Physical activity assists in regulating body weight since weight gain can elevate the presence of LDL (low-density lipoprotein) in our bloodstream. LDL, particularly the smaller, denser particles, is associated with a higher risk of heart diseases. Exercise facilitates the transfer of LDL from the blood to the liver, where it can be either expelled from the body or converted into bile. Moreover, exercise contributes to enlarging the protein particles responsible for transporting cholesterol. Engaging in activities like walking, jogging, biking, yoga, dancing, or aerobics for 30-45 minutes daily can aid in reducing cholesterol levels.
Poor Diet
Consuming foods high in saturated fats, such as fried foods, fast food, processed meats like sausages, bacon, and hot dogs, as well as desserts like cookies, cakes, ice cream, pastries, crackers, pre-packaged foods, and microwave popcorn, can elevate your cholesterol levels. It’s crucial to scrutinize food labels diligently, avoiding products containing “partially hydrogenated oil.” Instead, opt for high-fiber foods like oats, fruits, beans, lentils, and vegetables. Replace saturated and trans fats with healthier options like polyunsaturated and monounsaturated fats found in foods such as trout, salmon, avocados, and vegetable oils like safflower, canola, sunflower, and olive. A poor diet not only increases cholesterol but also heightens the risk of heart failure.
Smoking & Drinking
Smoking diminishes HDL cholesterol levels and damages blood vessel walls, potentially leading to conditions such as diabetes and high blood pressure. Additionally, it’s widely recognized that 90 percent of lung cancer cases are attributed to smoking. Excessive alcohol consumption can also elevate cholesterol levels, consequently raising the fat content in the bloodstream.
Neglecting Health Screenings
Unhealthy cholesterol levels often present no symptoms, underscoring the importance of regular health check-ups, ideally every four years. By doing so, any issues can be identified early, allowing for lifestyle adjustments, appropriate medication, and preventive measures to mitigate the risks associated with high cholesterol. Keeping a journal detailing your cholesterol levels, dietary habits, and other relevant information enables effective communication with your healthcare provider, facilitating personalized care and treatment.
Not Adhering to Prescription Medication
It’s crucial to adhere strictly to your doctor’s instructions and take the prescribed medications if you’re dealing with any illness. Altering medications without medical guidance can disrupt cholesterol levels and jeopardize your overall well-being. Skipping doses or forgetting medications can significantly impact your health. Additionally, if you’re managing cholesterol, it’s essential to follow both the prescribed medication regimen and dietary recommendations tailored to your medical condition.