This article discusses the characteristics of high cholesterol and ways to prevent it without medication, as recommended by the Ministry of Health. Discover healthy tips to naturally lower high cholesterol levels here.
High cholesterol is a commonly undetected condition among many individuals. However, high cholesterol can lead to serious health complications such as heart attacks, strokes, and kidney diseases. Therefore, it is important to recognize the characteristics of high cholesterol and learn how to prevent it early on.
What is High Cholesterol?
Cholesterol is a fatty substance needed by the body to build cells and hormones. However, when the cholesterol level in the blood exceeds the normal limit, it can accumulate on the walls of blood vessels, forming plaques. These plaques can obstruct blood and oxygen flow to vital organs such as the heart and brain.
There are two types of cholesterol that you need to be aware of: low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, and high-density lipoprotein (HDL) cholesterol, known as "good" cholesterol. LDL cholesterol tends to accumulate in blood vessels and increases the risk of heart disease. On the other hand, HDL cholesterol helps transport LDL cholesterol from the blood vessels to the liver for breakdown.
The normal blood cholesterol level is below 200 mg/dL. If your cholesterol level exceeds 240 mg/dL, you fall into the category of high cholesterol or hypercholesterolemia.
What Are the Signs of High Cholesterol?
High cholesterol usually does not present specific symptoms until complications arise. However, there are some early warning signs to watch out for, such as:
- - Easily getting tired and drowsy
- - Pain or numbness in the legs
- - Yellowish bumps around the eyes or joints
- - Headaches or dizziness
- - Shortness of breath or chest pain
If you experience any of these symptoms, it is advisable to promptly consult a doctor to assess your health condition.
How to Prevent High Cholesterol?
High cholesterol is generally caused by unhealthy lifestyle factors such as dietary habits, smoking, lack of exercise, stress, and obesity. Therefore, the best way to prevent high cholesterol is by adopting a healthier lifestyle.
Here are some medication-free methods recommended by the Ministry of Health to prevent high cholesterol:
1. Consume a healthy and balanced diet
A healthy and balanced diet consists of complex carbohydrates, plant-based and animal proteins, healthy fats, fiber, vitamins, minerals, and antioxidants. Avoid foods that contain saturated fats, trans fats, added sugars, excessive salt, and preservatives.
Here are examples of healthy foods you can incorporate into your diet:
- Fresh fruits such as apples, bananas, oranges, avocados, and strawberries
- Green leafy vegetables like spinach, broccoli, watercress, and kale
- Whole grains such as brown rice, whole wheat, quinoa, and oatmeal
- Legumes and seeds like red beans, soybeans, almonds, walnuts, and sesame
- Fatty fish such as salmon, tuna, sardines, and mackerel
- Lean meat or skinless poultry
- Low-fat dairy or fermented dairy products
- Olive oil or coconut oil
2. Engage in regular exercise
Regular exercise helps improve body metabolism, burn fat, lose weight, and increase HDL cholesterol levels. Exercise also reduces stress, enhances mood, and maintains heart health.
Choose an exercise routine that suits your abilities and interests, such as walking, cycling, swimming, jogging, aerobics, yoga, or dancing. Aim for at least 30 minutes of exercise per day, five days a week.
3. Quit smoking and limit alcohol consumption
Smoking and excessive alcohol consumption are two unhealthy habits that can raise LDL cholesterol levels and lower HDL cholesterol levels. Moreover, smoking and alcohol consumption can damage blood vessels, increase blood pressure, and trigger inflammation.
If you want to prevent high cholesterol, it is advisable to quit smoking and limit alcohol consumption. Seek support from family, friends, or medical professionals if you find it challenging to quit these habits.
4. Maintain an ideal body weight
Excess weight or obesity can increase the risk of high cholesterol. This is because excess fat in the body can lead to increased production of LDL cholesterol by the liver. Therefore, it is crucial to maintain an ideal body weight based on your height and age.
You can calculate your ideal body weight using the Body Mass Index (BMI) formula. BMI is the ratio of body weight (in kilograms) to the square of height (in meters). The formula is as follows:
BMI = Body Weight / (Height x Height)
The BMI categories are as follows:
- - Underweight: BMI less than 18.5
- - Normal: BMI between 18.5-24.9
- - Overweight: BMI between 25-29.9
- - Obesity: BMI greater than 30
If your BMI is above 25, you need to lose weight by adopting a healthy diet and regular exercise. If your BMI is below 18.5, you need to gain weight by consuming nutritious food and managing stress.
In Conclusion
High cholesterol is a condition that can lead to various serious illnesses if not properly managed. To prevent high cholesterol, it is necessary to transform your lifestyle into a healthier one by:
- Consuming a healthy and balanced diet
- Engaging in regular exercise
- Quitting smoking and limiting alcohol consumption
- Maintaining an ideal body weight
Hopefully, this article provides valuable insights for individuals seeking to naturally and effectively reduce high cholesterol levels.
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