Unlocking the secrets to managing cholesterol: simple lifestyle tweaks for a healthier heart

Cholesterol plays a vital role in your body, but having too much of the wrong kind can significantly increase your risk of heart disease. Fortunately, managing cholesterol effectively doesn't always require medication. By making a few simple lifestyle changes, you can maintain healthy cholesterol levels and support your heart health.

In this article, Dr Sami Firoozi will answer some of the most common questions patients ask about managing cholesterol.

What is cholesterol, and why does it matter?

Cholesterol is a waxy substance found in your blood, necessary for building cells and producing certain hormones. However, there are two main types of cholesterol:

• LDL (low-density lipoprotein): often referred to as "bad" cholesterol, high levels of LDL can lead to plaque build-up in your arteries, increasing the risk of heart attack or stroke.
• HDL (high-density lipoprotein): known as "good" cholesterol, HDL helps remove LDL from your bloodstream, protecting your arteries.

Balancing these two types of cholesterol is crucial for maintaining a healthy heart.

What lifestyle changes can help lower cholesterol?

Several lifestyle adjustments can help lower cholesterol levels naturally:

• Eat a heart-healthy diet: foods rich in saturated and trans fats raise LDL cholesterol. Instead, focus on foods that promote heart health.
• Increase physical activity: regular exercise boosts HDL cholesterol and lowers LDL cholesterol. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.
• Quit smoking: smoking lowers your HDL cholesterol and damages your blood vessels, leading to an increased risk of heart disease. Quitting can improve your cholesterol levels and overall cardiovascular health.
• Limit alcohol intake: while moderate alcohol consumption may raise HDL cholesterol, excessive drinking increases triglycerides and blood pressure, harming your heart.

How important is weight management in controlling cholesterol?

Being overweight can negatively impact your cholesterol levels, especially by increasing LDL and lowering HDL. Losing even a small percentage of body weight can significantly improve your cholesterol profile. A combination of regular exercise and a healthy diet is key to weight management and, in turn, better cholesterol control.

Do medications help with cholesterol management?

In some cases, lifestyle changes alone may not be enough to lower cholesterol to a healthy level. Medications like statins can be prescribed to help reduce LDL cholesterol. However, maintaining a healthy lifestyle remains essential even if you are on cholesterol-lowering medication.

Your doctor can assess your individual risk factors and determine if medication is necessary, especially if you have a history of heart disease or high cholesterol levels.

When should you get your cholesterol checked?

For most adults, it’s recommended to have your cholesterol levels checked every 5 years starting at age 40. However, if you have risk factors such as obesity, smoking, diabetes, or a family history of heart disease, more frequent checks may be necessary.

Conclusion

Managing cholesterol is a crucial part of protecting your heart. By making simple lifestyle tweaks like eating healthier, exercising regularly, and avoiding smoking, you can lower your cholesterol and reduce your risk of heart disease. If lifestyle changes aren’t enough, speak to your doctor about medication options to keep your cholesterol under control.

Are you thinking about getting a diagnosis for haematuria? Arrange a consultation with Dr Sami Firoozi via his Top Doctors profile.