Hyperlipidemia, a medical term used to define high cholesterol levels in the blood, is a grave condition because its symptoms aren’t quite evident until it is too late, and it manifests as heart disease or stroke.
Heart disease is the leading cause of death in the U.S., with stroke being the fifth leading cause. Alabama, in particular, ranks 48th in the country with the population getting their blood cholesterol levels checked and discovering that it was high.
Additionally, more than half of the population of the US is currently seeking treatment for high blood cholesterol.
To take efficient steps toward lowering your blood cholesterol, you must first understand the pathogenesis of this condition.
What does a doctor mean when they tell you you have high cholesterol?
Cholesterol, a fatty substance produced by the liver, is transported in the bloodstream as lipoproteins. There are two primary forms: low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
LDLs cause fatty plaque buildup, a risk factor for heart disease, while HDLs protect the heart and prevent heart attacks or strokes.
So, how do you lower cholesterol levels? Here are a few tips to help you
- Medications for cholesterol
Whether or not you need medications for controlling your cholesterol levels will be determined by your doctor after considering the following:
- Your genetic predisposition for familial hyperlipidemia.
- Your blood cholesterol levels and whether they can be controlled by lifestyle changes.
- Whether you’ve had at risk of a stroke or heart attack.
- Do you smoke?
- Your age.
40.1% of the population of Alabama has high cholesterol and is seeking treatment in the form of statin and non-statin medications.
If you are one of the 40,000 people residing in Florence, it is crucial to choose the right pharmacies in Florence Alabama, to ensure timely refill of prescriptions and keep on track with your schedule. Strictly following your medication schedule is just as important as making the required changes in your lifestyle and sticking to them.
If you experience side effects, talk to your doctor to adjust your prescription and dosage.
- Nutrition
High LDL levels in your blood might indicate that you need to modify your diet because one of the major factors leading to a high level of cholesterol in the blood is the consumption of fried and processed foods.
What foods to avoid?
- Trans fats are unsaturated fats modified through a process called hydrogenation and are mainly found in foods like fried fast food, margarine, baked goods, popcorn, pizzas, and nondairy coffee creamers. Additionally, avoid processed food that contains ‘partially hydrogenated oil’ on its ingredients label.
What foods to eat more?
- Fibers: Increasing the amount of fiber in your diethas two benefits in controlling your blood cholesterol. Firstly, it is proven by research that people who consume 5 to 10 grams more of fiber-rich foods like fruits, vegetables, cereals, and beans have decreased LDL levels in the blood. Secondly, eating fiber makes you feel full faster so that you don’t crave processed foods in the form of snacks.
- Foods rich in monounsaturated fatty acids: Evidence suggests that a Mediterranean diet made of ingredients rich in monounsaturated fatty acids like olive oil, nuts, canola oil, avocados, nut butter, and olives helps reduce LDL levels in your blood.
- Omega-3 fatty acids: Omega-3 fatty acids are also called polyunsaturated fatty acids and are known to reduce the risk of metabolic syndrome and type 2 diabetes. They are healthy for the heart and are found in fatty fish and fish oils.
- Weight control
39.9% of the population of Alabama is known to have a Body Mass Index of 30 or higher, which significantly increases the risk of developing heart disease. Dropping 10 pounds can decrease your LDL level by 8%. This fact highlights the importance of losing weight to controlling blood cholesterol.
Losing weight should be one of your long-term goals, and controlling your blood cholesterol should be your motivation if you are obese and have high blood cholesterol.
If you’re unsure how to start losing weight, join weight loss communities for motivation and consult a nutritionist for a weight loss plan.
- Exercise
Cardiologists suggest two and a half hours of exercise per week to lower LDL and triglyceride levels in your blood. Plus, it is a great way to stay physically active and prevent obesity.
Explore different forms of exercise to find the one that suits you the best, and find an exercise partner to help you keep on track with your workouts.
According to research, moderate-intensity aerobic exercise is considered most efficient for individuals who have had a sedentary lifestyle. Aerobic exercise can be supplemented with resistance training for maximum effect on lipid profile. High-intensity aerobic exercise has the same effect as moderate-intensity exercise.
- Avoid smoking
Among the numerous debilitating effects of smoking, increased cholesterol levels and heart disease is one of them. So, if your lipid profile shows increased high cholesterol and you are a smoker, it is time to give it up.
The first step to quitting smoking is resolving to do so. After that, you can seek counseling and devise a plan to quit. Additionally, you can take the following steps to help you give it up.
- Stay away from smoking areas to avoid the temptation to smoke.
- Distract yourself with a hobby whenever the temptation to smoke arises.
- Replace smoking with a healthy eating habit, for example, eating baby carrots or chewing mint gum whenever you feel like smoking.
- Change your mindset; think you are a non-smoker instead of thinking you are a former smoker.
- Supplement for reducing cholesterol
There are supplements available to improve heart health and cholesterol
- Cod liver oil can be used to supplement the deficiency of omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
- Psyllium is a form of soluble fiber that can be used to supplement the lack of fiber in your diet.
- Plant stanols and sterols are plant versions of cholesterols that are absorbed from your gut just like cholesterol, thus reducing the absorption of cholesterol and reducing LDL concentration in your blood.
Conclusion
Maintaining a healthy lifestyle that includes regular exercise and a balanced diet is crucial to controlling one’s blood cholesterol levels. However, it is equally important to choose the right pharmacy and obtain the appropriate prescription from your doctor to effectively manage cholesterol levels. It’s important to keep in mind that despite your best efforts, high cholesterol levels may persist due to factors beyond your control, such as genetics and age. Practice patience and perseverance in making these lifestyle changes while seeking medical assistance to manage your cholesterol levels.
