If you live a healthy lifestyle but your cholesterol is still stubbornly high, these surprisingly simple reasons could be to blame. Learn how to control high cholesterol.
If you suffer from high cholesterol, you have no doubt heard about the importance of following lifestyle habits such as eating healthy and exercising. It may help lower low-density lipoprotein (LDL, or “bad”) cholesterol and triglycerides, a form of fat found in the blood, as well as raise high-density lipoprotein (HDL, or “good” cholesterol).
The first four steps to lowering cholesterol
Playing sports
Regular exercise, defined as 30 minutes of moderate to vigorous activity four to six times a week, can raise HDL levels and lower LDL and triglycerides.
diet
A heart-healthy diet rich in fruits, vegetables, whole grains, beans, and fish can also help control cholesterol.
Avoid smoking
Smoking lowers HDL levels
Maintain a healthy weight
For people who are overweight or obese, losing 5-10% of body weight can improve cholesterol levels
Although these lifestyle changes are very important to help manage high cholesterol, they are not always enough for everyone. In addition, there may be surprising accusers who undermine your efforts.
12 Fake Reasons for High Cholesterol
If you’re doing everything you can to lower your cholesterol, but it’s still high, you’re not alone. Here are some of the most common causes.
1. You are at genetic risk for high cholesterol.
If you lead a relatively healthy lifestyle and your cholesterol level is high, you likely have a genetic component that leads to high cholesterol. Familial hypercholesterolemia is an inherited condition that leads to a buildup of cholesterol in the blood.
2. You are on a fad diet
People with high cholesterol should avoid the keto diet, which is a high-fat, low-carb diet touted as a way to lose weight. The most effective cholesterol-lowering diets are vegetarian or vegan diets, as they reduce the cholesterol intake in the diet. If you still want to include meat in your diet, stick to lean proteins, such as chicken, turkey, and fish.
3. You have hidden fats in your diet
While lowering cholesterol makes sense, it’s not the only aspect of a heart-healthy diet. It is also important to limit not only saturated fats but also trans fats, both of which raise LDL levels. Reduce these unhealthy fats by consuming less red meat, processed meat (such as sausage), butter, and whole milk products.
4. Expect your diet alone to treat high cholesterol
A healthy diet is essential, but it may not be sufficient if you are genetically predisposed to high cholesterol. With changes in diet, you can expect a reduction of approximately 5-10% in the amount of cholesterol they can lower, but results are variable. Exercise is also important.
5. You don’t make your own food
When you eat out, you don’t have complete control over your diet. Even if you try to make healthier choices, you don’t know how your food is cooked or the ingredients used. Also, portion control can be more difficult. The easiest way to make sure you’re on a heart-healthy diet is to cook your own meals. And make eating out fun sometimes!
6. You are not doing the right kind of exercise.
While any physical activity is fine, aerobic or cardiovascular exercise has been shown to help lower LDL levels and raise HDL levels. Consider walking, biking, swimming, dancing, or other cardio activities that you can do at a moderate intensity.
7. You are taking medication that raises cholesterol levels
Some medications, including steroids, retinoids, and progestins used to treat other diseases, can raise cholesterol levels. Make sure your doctor knows all the medicines you are taking. There may be alternative treatments that do not affect your cholesterol.
8. You drink a lot of alcohol
It is not necessary to stop drinking, but moderation should be done. Too much alcohol can raise cholesterol and triglyceride levels and contribute to weight gain. For men, no more than two cups a day and for women only one.
9. Do not take statins as prescribed.
statins have had an enormous life-saving effect. But to be effective, it must be taken exactly as prescribed. Make sure you know when to take it and at what dose. Your pharmacist can answer all your questions.
10. statins may not be effective for you
There is a subset of people who cannot tolerate statins. Another class of medication that can also be used to help lower LDL is the PCSK9 inhibitor, but it’s generally only recommended for patients at high risk of heart attack or stroke.
11. Expect results very soon.
If you’ve just made lifestyle changes or started taking medications, it may be too early to see results. Remember that high cholesterol does not develop overnight and it may take some time to lower it to healthy levels. Keep working with your doctor and follow your treatment plan to get results.
12. You depend on medication without changing your lifestyle
A study published in February 2020 in the Journal of the American Heart Association found that people with high cholesterol levels tended to gain more weight and exercise less once prescribed statins. Although statins and other statins are effective, they are not intended to be the only way to control high cholesterol. If you need help making lifestyle changes, your doctor can guide and support you.
If you’re doing everything you can to lower your cholesterol, including lifestyle changes, but it’s not enough, talk to your doctor. There are many treatments that help you control high cholesterol and reduce your risk of heart attack and stroke, so you can stay healthy for many years.
#tricky #reasons #cholesterol #constantly #high
