Does Lifestyle Management Lower Your Cholesterol?

Blogs27 Aug 2024

High cholesterol is a common health issue that many adults grapple with. Sometimes, it can point to more severe complications in the heart like stroke. Doctors often recommend lifestyle changes and medication to manage cholesterol levels and prevent heart conditions. But high cholesterol rings alarm bells and the question remains: can you really lower your cholesterol with lifestyle changes? Read this article to find out.

What is Cholesterol?

Cholesterol is a waxy substance found in your blood. It is required to build cells and produce certain hormones. However, having too much cholesterol, also known as hyperlipidemia, hypercholesterolemia may lead to major health risks.

Types of Cholesterol: LDL vs. HDL

There are two main types of cholesterol that you should know about:

1. LDL (Low-Density Lipoprotein): Often referred to as 'bad' cholesterol, high levels of LDL can be associated with plaque build-up in arteries. This build-up can make the arteries narrow which increases the risk of heart attacks and strokes.
2. HDL (High-Density Lipoprotein): Known as 'good' cholesterol, HDL, within a healthy range, helps protect against heart conditions. It does so by carrying LDL from the arteries to the liver where it’s broken down.

The Impact of Age on Cholesterol Levels

Increasing age has been associated with higher cholesterol levels for various reasons. One is that with age, metabolism may slow down which could cause high cholesterol levels. Things like reduced physical activity, an increase in body fat, increased insulin resistance and blood pressure are linked to an increase in cholesterol.

Furthermore, women in their midlife are more likely to have hyperlipidemia as their bodies wane off oestrogen production which significantly affects cholesterol levels. Those with diabetes were also found to be more likely to have high cholesterol.

Lifestyle Changes for Managing Cholesterol Levels

Now that you know what cholesterol is and how age can affect cholesterol levels, here are the main lifestyle changes you should make and why!

1. Having a nutritious and balanced diet

Consuming foods with high fats regularly has been associated with higher levels of cholesterol. Conversely, having a balanced diet with low fats was found to link to low total cholesterol and low LDL cholesterol levels. Try to include fibre-rich foods in your diet. Soluble fibre helps reduce the absorption of cholesterol into your bloodstream. Foods high in soluble fibre include oats, barley, beans, lentils, fruits, and vegetables. Incorporating these foods into your diet can be an effective way to manage cholesterol.

Foods to avoid: Saturated fats, found in red meat and full-fat dairy products, and trans fats, found in many foods, can raise your LDL cholesterol levels. Avoiding these foods is crucial for reducing cholesterol naturally.

2. Exercise

Regular exercise can significantly impact your cholesterol levels. Physical activity may help reduce cholesterol when coupled with a healthy balanced diet. This ensures protection against cardiovascular issues. Doctors recommend at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week to maintain good health.

3. Losing weight

Studies have found that excess body fat or adipose tissue worsens cholesterol levels. In such cases, fighting obesity and healthily losing weight by following a balanced low-fat diet and exercising regularly can help prevent cardiovascular problems and maintain stable cholesterol levels.

4. Stress Reduction

Chronic stress can negatively impact your cholesterol levels. Stress hormones can raise blood cholesterol by stimulating the liver to produce more cholesterol. Practices like mindfulness, yoga, and meditation can help manage stress effectively. These techniques not only improve your mental well-being but also contribute to healthier cholesterol levels, making them excellent ways to control cholesterol naturally.

When to See a Doctor?

Even with effective lifestyle management, regular checkups are essential for monitoring cholesterol levels. This is particularly important if you have risk factors for high cholesterol, such as a family history of heart disease.

Signs and Symptoms of High Cholesterol

High cholesterol usually doesn't cause symptoms, but it can lead to conditions that do. You can find out about your cholesterol levels through a routine blood test. Watch for signs of heart disease, such as chest pain, and seek medical advice if you experience symptoms like excessive fatigue or shortness of breath.

Conclusion

Lifestyle management can be an effective strategy for lowering cholesterol. Incorporating dietary changes, regular exercise, weight management, and stress reduction techniques can provide substantial benefits. However, it's essential to consult with healthcare professionals to tailor a plan that suits your specific needs.

For more such informational content on health, nutrition and ageing, follow Right Shift. We are here to help you as you navigate your midlife and choose a healthy path towards ageing. Our articles can be a great way to get started on learning about health in the middle ages. You can use them as motivation and try out our free health score calculator to understand what your current lifestyle and health look like. This can be a way to assess and make changes in your life to become healthier. And when it comes to making good changes, what better than to start with the biggest lifestyle change of them all: eating a healthy diet by choosing our free meal plan creator? Try these out and take the first step to a healthier you!