Caring for your heart is crucial for maintaining long-term health.
Neglecting it can lead to dire consequences — cardiovascular disease (CVD), which encompasses various disorders affecting the heart and blood vessels, stands as the leading global cause of illness and death.
Your physical activity level and dietary choices significantly influence your CVD risk, while your cholesterol levels also play an essential role.
Most individuals understand cholesterol is important, but what is it, how does it impact you, and what steps should you take regarding it?
Why is High Cholesterol Important for Men to Address?
High cholesterol, known medically as hypercholesterolemia, increases men’s likelihood of heart attacks, strokes, and peripheral artery disease. For many, the risks associated with high cholesterol begin in their 20s and escalate with age.
Genetic factors can influence cholesterol levels, as high cholesterol often runs in families. However, various lifestyle factors — including dietary habits, physical activity levels, and body weight — also contribute to cholesterol fluctuations. To determine your cholesterol levels, a blood test is necessary.
All individuals over 20 should schedule a cholesterol panel every five years. If results indicate high levels, more frequent testing may be suggested by your healthcare provider.
Understanding Cholesterol: What Is It?
Cholesterol is a necessary fatty substance for bodily functions, produced by the liver or obtained from food, and is transported in the bloodstream through lipoprotein particles categorized as low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL carries cholesterol to body cells and tissues, while HDL facilitates the return of cholesterol to the liver.
Typically, LDL is considered the ‘bad cholesterol’ and HDL is known as the ‘good cholesterol’.
What Makes High Cholesterol Detrimental?
Excess LDL in your bloodstream can lead to the formation of fatty deposits in blood vessels, complicating blood flow through arteries.
If these deposits break off, they can induce a blockage, resulting in a heart attack or stroke.
What Causes High Cholesterol?
Both lifestyle choices and genetics can lead to high cholesterol. Key lifestyle factors include:
Tobacco and smoking: Smoking reduces ‘good cholesterol’ (HDL) and raises ‘bad cholesterol’ (LDL).
Chronic stress: Stress can trigger changes that lead to increased cholesterol production in the body.
Alcohol consumption: Excessive intake of alcohol can raise total cholesterol levels.
Lack of physical activity: Regular exercise, particularly aerobic activity, can enhance cholesterol numbers. Sedentary lifestyles, such as desk jobs or prolonged sitting, can limit ‘good cholesterol’ production.
Diet: Certain foods may raise or lower cholesterol levels. Healthcare providers may recommend dietary changes or consultations with nutritionists for dietary guidance.
Signs of High Cholesterol
Most people with high cholesterol experience no noticeable symptoms. It’s possible to have high cholesterol even if you are physically fit, as symptoms usually manifest only once high cholesterol leads to other health issues.
High cholesterol amplifies the risk of conditions such as peripheral artery disease, high blood pressure, and stroke, and it’s commonly found among individuals with diabetes.
How Does Testosterone Relate to High Cholesterol?
Testosterone is a crucial hormone in men, aiding growth, development, sex drive, muscle maintenance, and bone density. Researchers are investigating its link to cholesterol, with some suggesting it may help fend off heart disease.
Findings indicate that testosterone has no significant effect on LDL cholesterol, but higher levels may correlate with lowered HDL cholesterol in healthy men aged 20 to 50. This effect hasn’t been observed in older men taking testosterone supplements.
How is High Cholesterol Diagnosed?
Cholesterol testing typically involves two types of assessments. The most basic checks total cholesterol levels, while most doctors prefer a lipoprotein analysis that includes:
Total cholesterol levels
LDL cholesterol levels
HDL cholesterol levels
Triglycerides (another form of blood fat that exacerbates heart disease risk)
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Preventing High Cholesterol: Key Strategies
1. Incorporate heart-healthy foods
Introducing small dietary changes can enhance heart health and lower cholesterol:
Limit saturated fats. Predominantly found in red meats and full-fat dairy, saturated fats elevate total cholesterol levels. Reducing intake can lower LDL cholesterol — the ‘bad’ variant.
Avoid trans fats. Often labeled as “partially hydrogenated vegetable oil” in food products, trans fats can be found in margarine and commercially baked goods. These fats raise total cholesterol levels. The FDA has mandated the ban of partially hydrogenated oils by January 1, 2021.
Consume omega-3 fatty acids. Though omega-3s do not impact LDL cholesterol, they offer other cardiovascular benefits, such as reducing blood pressure. Common sources include salmon, mackerel, herring, walnuts, and flaxseeds.
Boost soluble fiber. This type of fiber can minimize cholesterol absorption in the bloodstream. It is found in foods like oats, kidney beans, Brussels sprouts, apples, and pears.
Incorporate whey protein. Emerging evidence suggests that whey protein may contribute to many health benefits linked to dairy. Studies have indicated that whey protein supplementation can lower both LDL cholesterol and overall cholesterol levels, as well as assist in managing blood pressure.
2. Achieve a healthier weight.
For those who are overweight or obese, shedding even a small amount of weight can help lower cholesterol. While there isn’t a single reliable formula for weight loss, reducing portion sizes and cutting out superfluous high-calorie items, such as sugary beverages, are effective strategies. In fact, the average American consumes over 20% of their total calories from drinks. Opting for water can significantly reduce caloric intake.
Being even slightly overweight can elevate cholesterol levels. Minor adjustments can yield significant benefits. Instead of sugary drinks, opt for water. Snack on air-popped popcorn or pretzels, monitoring calorie intake. For sweet cravings, consider sherbet or candies that are low in fat, such as jellybeans.
Look for ways to include more activity in your everyday life, like opting for stairs over elevators or parking further from your destination. Take walks during work breaks and find chances for standing activities, such as cooking or gardening.
3. Engage in regular exercise
Regular physical activity can improve cholesterol profiles. Moderate exercise can enhance HDL cholesterol levels, the ‘good’ kind. With your doctor’s approval, aim for at least 30 minutes of moderate exercise on five days each week or 20 minutes of vigorous aerobic activity three times weekly.
Even short bursts of activity several times a day contribute to weight loss. Consider activities like:
Taking a brisk walk during lunch breaks
Biking to your workplace
Participating in favorite sports
To remain dedicated, find a workout partner or join a fitness group.
4. Quit smoking
Quitting smoking positively impacts HDL cholesterol levels. The benefits manifest quickly:
Within 20 minutes of quitting, your heart rate and blood pressure normalize.
Within three months, circulation and lung health improve.
Within a year, your risk of heart disease drops to half that of a smoker.
5. Consume alcohol in moderation
Moderate alcohol consumption has been associated with higher HDL cholesterol levels — but these benefits are insufficient to advocate alcohol for individuals who do not already partake.
For those who drink, moderation is key: up to one drink daily for women and men over 65, and up to two drinks daily for men under 65.
Excessive drinking poses serious health risks, including hypertension, heart failure, and strokes.
What Are High Cholesterol Treatments?
The primary approach to managing high cholesterol is by adopting a healthier lifestyle. Many men with borderline high cholesterol can achieve normal levels through improved habits. If lifestyle modifications are inadequate, several cholesterol-lowering medications can be considered.
Statin drugs are the most commonly prescribed option and have proven effective in lowering LDL cholesterol. Recent research confirms that these medications not only lower cholesterol but also reduce heart disease risk. They are most effective when combined with a heart-healthy diet.
Sometimes, lifestyle changes alone may not suffice to control cholesterol levels. If your healthcare provider recommends medication, adhere to it while continuing your lifestyle alterations, as they can help minimize your medication