What is bad cholesterol?
LDL (low-density lipoprotein) cholesterol, also called ‘bad’ cholesterol, is the major cholesterol component in our blood and increases the risk of heart attack and stroke. HDL cholesterol, often referred to as "good" cholesterol, functions by gathering cholesterol from the bloodstream and transporting it to the liver for elimination. Subsequently, the liver expels this cholesterol from the body. Elevated levels of HDL cholesterol are associated with reduced chances of heart disease and stroke.
Causes of increase in LDL
Dr. Tushar Tayal, Lead Consultant, Department of Internal Medicine, CK Birla Hospital, Gurugram says, “Poor lifestyle habits such as smoking, excessive alcohol, and other lifestyle disorders such as diabetes and high blood pressure damage the inner delicate lining of blood vessels called endothelium. LDL cholesterol then crosses the damaged endothelium and starts to gather in the wall of the artery. White blood cells try to digest the LDL cholesterol and over years the combination of cholesterol and cells becomes a cholesterol plaque in the wall of the artery.”
How bad cholesterol increases heart disease risk?
These plaques can slowly grow and may cause the arteries to become hardened and narrowed, which slows down or blocks the blood flow to your heart. As blood carries oxygen to your heart, any compromise in this process can lead to an insufficient oxygen supply for the heart. This situation can result in angina (manifesting as chest pain), or if the blood flow is entirely obstructed, it can trigger a heart attack. Sometimes the plaque may suddenly rupture causing blood to clot inside the blood vessel leading to stroke and heart attack.
Risk factors for high LDL are
* Dietary sources of saturated fat and cholesterol.
* Excess weight tends to elevate LDL levels and reduce HDL levels,
* Lack of physical activity
* Smoking reduces your HDL Cholesterol
* Diabetes and thyroid disorders
* Genetics. High cholesterol can run in families. An instance of this is familial hypercholesterolemia (FH), which represents an inherited variant of elevated blood cholesterol levels.
How to bring down bad cholesterol levels
According to Dr. Tayal, “The ideal LDL cholesterol value is below 100. If lifestyle measures alone do not suffice in bringing down LDL Cholesterol, medications such as statins may be initiated. Lowering cholesterol naturally is an essential aspect of maintaining good heart health and reducing the risk of cardiovascular diseases. One of the most crucial steps in reducing cholesterol is following a heart-healthy diet. Additionally, include sources of healthy fats such as nuts, seeds, and avocados, while limiting saturated and trans fats found in red meat, full-fat dairy, and processed foods. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week.”
The takeaway
Making lifestyle changes such as adopting a healthy diet, increasing physical activity, maintaining a healthy weight, and managing stress can significantly lower cholesterol levels naturally. These methods not only improve heart health but also enhance overall quality of life. If you have concerns about your cholesterol levels or any underlying health conditions, it's essential to consult with a healthcare professional for personalized advice and guidance.