If you suffer from high cholesterol, you know how important it is to get into the habit of eating healthy and maintaining physical fitness. Lifestyle changes can help lower low-density lipoprotein (LDL or 'bad' cholesterol) and triglycerides, a form of fat found in the blood, as well as increase high-density lipoprotein (HDL or 'good' cholesterol).
In the process of lowering elevated cholesterol values, it is important to follow four rules - be physically active regularly, take care of your diet, avoid smoking and maintain a healthy body weight.
Although these lifestyle changes are very important to help manage high cholesterol, they are not always enough for everyone. There are "culprits" who undermine all your efforts, eKlinika portal writes.
Bad genetics
"If you have a relatively healthy lifestyle and your cholesterol level is high, you have an LDL greater than 160, you probably have some genetic component that leads to high cholesterol," says cardiologist Dr. Raj Khandwalla.
Familial hypercholesterolemia (FH) is an inherited condition that causes cholesterol to build up in the bloodstream. When you're diagnosed with high cholesterol, your doctor may prescribe a statin, a type of drug that blocks a substance your body uses to make cholesterol. "Statins help lower LDL cholesterol, which reduces the risk of stroke or death from a heart attack," says Dr. Khandwalla.
You have not chosen the right way of eating
Dr. Khandwalla stresses that people with high cholesterol should avoid the keto diet, a high-fat, low-carbohydrate diet touted as great for weight loss. Eating too much meat can increase saturated fat intake, which can increase cholesterol levels.
"The most effective cholesterol-lowering diets are plant-based or vegan diets where you lower your cholesterol," says Dr. Khandwalla. If, on the other hand, you want to include meat in your diet, stick to lean proteins, such as chicken, turkey and fish.
You don't pay attention to the hidden fats in your diet
In order for blood cholesterol levels to be within normal limits, it is important to limit not only saturated fats, but also trans fats that increase LDL. Cut out unhealthy fats by eating less red and processed meat (like sausages), less butter and full-fat dairy.
A healthy diet is not enough
Although a healthy diet is essential, sometimes it may not be enough if you are genetically predisposed to high cholesterol. Exercises can be helpful, but so can medications.
You eat ready-made food
Cook! When you prepare your own food, you know what you are putting into your body. When someone does it for you, you run the risk of eating ingredients you normally avoid.
You are not exercising properly
Although any physical activity is good, aerobic or cardiovascular exercise has been proven to help lower LDL and increase HDL. So it would be a good idea to consider walking, cycling, swimming, dancing or other cardio activities that you can do at a moderate intensity.
You are taking medications that increase cholesterol
Certain medications such as steroids, retinoids and progestins can increase cholesterol levels. This is why your doctor needs to know which medicines you are taking. Because there are alternative treatments that won't affect your cholesterol.
You drink too much alcohol
If you are a fan of alcohol, try to consume it in moderation if you cannot give it up already. Too much alcohol can increase cholesterol and triglycerides, as well as body weight. It is recommended that men drink no more than two drinks a day, and women one.
Not taking statins as prescribed
Statins have had a huge impact on saving lives. But to be effective, they must be taken exactly as prescribed. Make sure you know when you take them and in what dose, and pharmacists can answer any questions you may have.
Statins are not effective enough for you
There is a subgroup of people who are unable to tolerate statin drugs. Ezetimibe can be added to patients who have already had heart disease or stroke. There is another class of medication that can also be used to lower LDL, called a PCSK9 inhibitor, but it is generally only recommended for patients at very high risk of heart attack or stroke.
You have unrealistic expectations
If you have recently changed your lifestyle or started taking medication, it may be too early to expect good results. Just as you didn't develop high cholesterol "overnight", you won't get it back to normal overnight either. Be persistent and patient.
You rely on therapy and do not change your lifestyle
A study published in February 2020 in the Journal of the American Heart Association found that people with high cholesterol tend to gain more weight and exercise less when they start taking statins.
Although statins and other cholesterol-lowering drugs are very effective, they are not intended to be the only way to control high cholesterol. If you need help changing your lifestyle, seek advice from a nutritionist.
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