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High Cholesterol: Symptoms, Causes and Dietary Management


Cholesterol 

In all of your body's cells, there is a waxy, fat-like molecule called cholesterol. To produce hormones, vitamin D, and chemicals that aid in food digestion, your body requires cholesterol. You produce all the cholesterol your body requires. Foods derived from animals, such as cheese, meat, and egg yolks, also contain cholesterol.

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Overly high blood cholesterol levels can interact with other blood constituents to produce plaque. Your arteries' inner walls get coated with plaque. Atherosclerosis is the term for this accumulation of plaque. Your coronary arteries may narrow or possibly become blocked as a result, which can cause coronary artery disease.


What Do HDL, LDL, And VLDL Stand For?

Lipoproteins include HDL, LDL, and VLDL. They are a lipid (a type of fat) and protein mixture. In order for the proteins to circulate through the blood, the lipids must be joined to the proteins. Different lipoprotein subtypes serve various functions:


High-density lipoprotein is referred to as HDL. Because it transports cholesterol from other regions of your body back to your liver, it is occasionally referred to as "good" cholesterol. The cholesterol is then eliminated from your body by your liver.

Low-density lipoprotein is referred to as LDL. Because a high LDL level causes plaque to accumulate in your arteries, it is occasionally referred to as "bad" cholesterol.

Very low-density lipoprotein is known as VLDL. VLDL is also referred to be a "bad" cholesterol by others since it aids in the development of artery plaque. However, VLDL and LDL are distinct; LDL mostly transports cholesterol while VLDL primarily carries triglycerides.


What Causes High Cholesterol?

An poor lifestyle is the most frequent cause of elevated cholesterol. This includes:


unhealthy dietary patterns, such as consuming a lot of trans fats. One kind, saturated fat, is present in some meats, dairy items, chocolate, baked goods, deep-fried foods, and processed foods. Some fried and processed meals include a different sort of fat called trans fat. Consuming these fats may cause your LDL (bad) cholesterol to increase.

lack of exercise and excessive sitting down. Your HDL (good) cholesterol decreases as a result.

Smoking, which reduces HDL cholesterol, particularly in women. Your LDL cholesterol also increases as a result.


High cholesterol may also be inherited. For instance, familial hypercholesterolemia (FH) is an inherited form of elevated cholesterol. High cholesterol can also be brought on by other medical disorders and some medications.


What Could Increase My Risk Of Having High Cholesterol?

Your risk of having high cholesterol can be increased by a number of factors, including:


Age. As you become older, your cholesterol levels tend to increase. Younger adults, including children and teenagers, can also have high cholesterol, despite the fact that it is less prevalent.

Heredity. High blood cholesterol can run in families.

Weight. Your cholesterol level will increase if you are obese or overweight.

Race. High cholesterol may be more common among some races. For instance, compared to white people, African Americans often have greater HDL and LDL cholesterol levels.


I Just Found Out That My Cholesterol Is High. What's Next?

When you find out you have high cholesterol, you could feel upset. But now that you're aware of it, you can do something to reduce your numbers.


To lower your cholesterol and lower your risk of heart disease, heed the advice of your doctor. Voici a few general pointers:

  • Increase your everyday exercise regimen.
  • Avoid using any tobacco products or smoking.
  • Maintain a healthy weight for you.
  • Learn how food affects your cholesterol and make gradual dietary modifications.
  • Control your blood sugar and BP levels.
  • Discover new coping mechanisms for stress.
  • Follow the directions on your prescriptions.

Dietary Management Of Cholesterol 

Your cholesterol is impacted by your diet. Limit foods heavy in saturated fat and stay away from trans fats to reduce your cholesterol. These lipids cause an increase in "bad" cholesterol (LDL). You can lower your LDL cholesterol and get the nourishment you need for an active, fulfilling life by increasing your intake of soluble fiber and plant-based foods.


Is My Cholesterol Affected By What I Eat?

Yes, the amount of cholesterol in your blood can be influenced by what you consume. Your body requires the waxy chemical known as cholesterol to function. Enough cholesterol is produced by your liver to sustain bodily functions. As a result, you don't need to eat anything to receive it (and it's not a necessary nutrient). Like adding sand to a beach, the cholesterol you accumulate from your diet is additional and unnecessary. Nevertheless, only 20% to 30% of the cholesterol in your blood is influenced by your food.

Certain foods can raise your "bad" cholesterol (LDL) level above the recommended amount. Other foods, on the other hand, can aid in reducing your LDL level. By controlling your cholesterol levels and reducing your risk of heart disease, you may regulate your diet by knowing which foods to eat and which to avoid.

A dietetic appointment can assist you in reducing your cholesterol.

What are some dietary ways to decrease cholesterol?

Following are some actions you can take to reduce your cholesterol through diet:

  • Your diet should contain more soluble fiber.
  • Consume less saturated fats.
  • Eat no trans fat.
  • Eat healthy meals.

Increase Your Intake Of Soluble Fiber.


Some foodstuffs can lower LDL cholesterol. Soluble fiber is the most important type. This type of fiber dissolves in water. Bile, which contains cholesterol, is bound up by soluble fiber, which then excretes it along with other waste. For each day, aim for 10 to 25 grams of soluble fiber. Based on your calorie requirements, ask your supplier what quantity is ideal for you.

Eat these foods to increase your intake of soluble fiber:

  • split peas, lentils, and dried beans.
  • fruits including apples, blackberries, and citrus.
  • Avena and avena bran
  • Brown rice.

You Should Consume Less Saturated Fat.

A form of fat that is solid at room temperature is saturated fat. Saturated fat is typically obtained from:

  • meat that has been processed, such as bacon, sausage, pepperoni, and hot dogs.
  • fatty meat parts, such as ribs, skin-on chicken, and meat that has been heavily marbled.
  • dairy items with added fat, such as sour cream, butter, heavy cream, and cream cheese.
  • both palm and coconut oils.
  • food that has been fried

Can I have some dessert or a snack?

Consume snacks in moderation and exercise caution in your selection. Choose snacks that are low in sodium, sugar, and saturated fat. Here are some suggestions for wholesome snack foods and recommended serving sizes:

  • nuts (1/4 cup) such as walnuts, almonds, pecans, or pistachios.
  • (1/4 cup) of sunflower or pumpkin seeds.
  • (1/2 cup) Roasted chickpeas.
  • A little orange or apple and some nuts are also examples of fresh fruit.
  • Several stalks of celery with sugar-free peanut butter or almond butter.
  • Three cups of popped popcorn and a string cheese.
  • 1 cup of raw vegetables and 1/4 cup of hummus.
  • Greek yogurt (6 ounces) and 1/2 cup of full grain cereal.
  • 1 cup of steamed veggies with cheese (1 ounce).

Recipes from Nigeria for High Cholesterol


Some Nigerian dishes listed below may be acceptable for those with high cholesterol include:

Okra Soup: To make this soup, you'll need okra, palm oil, and various meats (such as beef, goat, or chicken). It is a high-fiber, low-fat alternative that may help decrease cholesterol levels.

Grilled Salmon: salmon that has been grilled is a wonderful source of the omega-3 fatty acids that can decrease cholesterol. Salmon can be cooked in a nutritious way that keeps its nutritional content by grilling it.

Brown Rice and Beans: A high-fiber, low-fat combo, brown rice and beans can be a beneficial component of a diet that lowers cholesterol.

Plantains baked: For a healthy alternative to frying plantains, try baking them. Potassium, which can decrease cholesterol, can be found in plantains.

Steamed Veggies: Steaming vegetables helps to retain their nutrients and is a healthy cooking technique. Vegetables are a healthy food option for persons with high cholesterol because they are low in fat and cholesterol.

It is crucial to remember that, even though these recipes may be appropriate for persons with high cholesterol, maintaining healthy cholesterol levels still requires adhering to a balanced diet and engaging in regular exercise.


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High Cholesterol: Symptoms, Causes and Dietary Management

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