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High cholesterol: Nutritionist reveals top prevention tips
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If too much cholesterol then blocks the blood vessel passageway, then oxygen and nutrients in the blood won’t be able to reach the heart, causing a heart attack. Should blood flow to the brain be cut off too (by too much cholesterol), then a stroke occurs. Before either of these tragic events take place, there may be warning signs of atherosclerosis.
Atherosclerosis is the process when too much fatty substances (such as cholesterol) line the blood vessel walls and cause the blood passageway to narrow.
The British Heart Foundation listed six warnings signs:
- Chest pain
- Pain in any of your limbs, where there may be a blocked artery
- Difficulty breathing
- Fatigue
- Confusion, plavix tumeric as a result of blood not flowing to your brain
- Weak muscles.
The facts on cholesterol
The Heart Research Institute UK (HRI) stated cholesterol is a soft, waxy fat which is produced by the liver.
Cholesterol is also found in some foods people eat.
Cholesterol is actually useful, as it plays an important role in building cells and producing certain hormones.
However, cholesterol is carried in the blood by lipoproteins – high-density (HDL) or low-density lipoprotein (LDL).
HDL cholesterol is referred to as “good”, while LDL cholesterol is known as “bad”.
HDL cholesterol is considered “good” because it can attach to “bad” cholesterol and take it back to the liver, where it’s broken down and filtered out of the body.
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LDL cholesterol is considered “bad” because in excess it can form plaques that embed on blood vessel walls and cause blood passageways to narrow.
Blood tests can reveal total cholesterol levels, as well as how much “bad” cholesterol there is.
Certain lifestyle choices increase “bad” cholesterol levels, such as:
- Smoking
- Lack of physical activity
- Being overweight or obese
- An unhealthy diet full of saturated fats
The BHF said: “Atherosclerosis is common. It’s more common in people over 65 and those with a family history of heart or circulatory diseases.”
At present, there aren’t any treatments that can stop or reverse atherosclerosis.
However, medicines and lifestyle interventions can slow down its progression and lower the risk of a heart attack or stroke.
This may include medication to treat diabetes, high blood pressure, or to reduce the risk of blood clots.
Surgery might be needed, such as a coronary bypass or coronary angioplasty.
Lifestyle interventions
Eating healthy involves a “well-balanced diet”:
- Plenty of fruit and vegetables
- Wholegrain varieties of bread, rice, and pasta
- “Some” milk and dairy products
- “Some” meat, fish, eggs, beans and other non-diary sources of protein
- Only a small amount of foods high in fat and/or sugar
Eating healthily also means including at least five portions of fruit and vegetables a day.
“Try to vary the types of fruit and veg you eat,” advised the BHF. In addition, people should refrain from consuming too much salt.
Salt consumption can increase blood pressure readings, which can inadvertently promote heart disease that leads to a heart attack.
As for alcohol moderation, it’s important not to drink more than 14 units weekly for any occasion.
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