Cholesterol is a building block of all cells in the human body. It is manufactured by the liver and contributes to various activities such as cell building, vitamin D formation and hormone production. Too much cholesterol is dangerous to your health. Excess cholesterol builds up inside blood vessels and leads to heart disease, stroke, hypertension and other problems. Preventing high cholesterol is a key component of preventing the devastating effects of blood vessel blockages.
Cholesterol
Cholesterol is a type of fat. High-density lipoprotein, or HDL, carries cholesterol through the blood and into the liver, where it is removed. Low-density lipoprotein, or LDL, carries cholesterol and deposits it on blood vessel walls. The LDL deposits form plaques causing the vessels to narrow, which decreases blood flow. The ratio of total cholesterol to HDL cholesterol is used as an indicator of heart disease. High LDL, or bad cholesterol, is attributed to genetics, medications, diseases, high fat and a sedentary lifestyle.
Dietary Fats
Lowering high blood cholesterol involves dietary changes. Modification of dietary fats is needed. Increase consumption of oily fish such as salmon, halibut, tuna and sardines, but be careful of environmental contamination of these fish. Such fish, as well as flaxseed and canola oil, contain omega-3 fatty acids, highly touted as heart healthy.
Limit saturated fats by choosing low-fat dairy products. Avoid high-fat meats like sausage, bacon, processed meats and marbled cuts. Removing poultry skins and trimming fat from red meats will reduce saturated fats as well. Moderating dietary fat intake to 50 to 60 g per day is recommended.
Dietary Fiber
Increasing dietary fiber helps decrease blood cholesterol levels. Soluble fiber decreases the absorption of ingested cholesterol into the blood. Eating fruits, vegetables, whole-grain foods, legumes and seeds and nuts will increase dietary fiber. Also, fruits and vegetables add antioxidants and B vitamins to your diet, keeping your body healthy and reducing the risk of heart disease.
Exercise
Obesity can raise the levels of bad cholesterol in the body. Physical activity helps maintain a healthy weight, keeping cholesterol levels low and preventing heart disease. Studies at Duke University proved that the effects of vigorous cholesterol-lowering exercise continued up to 14 days after the exercise session was stopped. Exercising 30 to 60 minutes per day helps control cholesterol levels, even if the exercise is completed in 10-minute increments throughout the day. Exercise is an important part of a high cholesterol prevention plan.
Eliminate Bad Habits
Maintenance of a healthy lifestyle to prevent high cholesterol must include the elimination of smoking and excessive alcohol consumption. Smoking injures blood vessels and increases the risk of cholesterol plaque formation. Excessive alcohol raises levels of some fats in the blood. According to a 1999 study by Mickey A. Latour and colleagues and published in "Arteriosclerosis, Thrombosis, and Vascular Biology," alcohol increased LDL production rates and cholesterol absorption. Also, high calories in alcohol are detrimental to a healthy diet. Eliminating both or either habit decreases the risk of cardiac disease immensely.
Prescription Options
When changing diet, increasing exercise and eliminating bad habits do not decrease bad cholesterol levels, prescription medications offer many options. Statin drugs slow the production of LDL by the liver and increase its ability to remove blood LDL. Bile acid sequestrants remove bile acids, which are made by breaking down LDL. The B vitamin niacin helps raise HDL and lower LDL, but requires close medical supervision. Fibrates lower triglycerides and increase HDL. Both medications and lifestyle changes work together to prevent high cholesterol.
References
- Centers for Disease Control: What Can You Do
- Harvard University Health Services: Cholesterol Management
- MedlinePlus: High Blood Cholesterol and Triglycerides
- Duke Health: Beneficial Effect of Exercise on Cholesterol Levels Persists After Exercise Cessation
- Circulation Journal of The American Heart Association: Alcohol Consumption Raises HDL Cholesterol Levels
- "Arteriosclerosis, Thrombosis, and Vascular Biology"; Effects of Alcohol and Cholesterol Feeding on Lipoprotein Metabolism; Mickey A. Latour, et al; 1999
