High cholesterol: Nutritionist reveals top prevention tips
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If you’re warned about having high cholesterol levels, implicit in that warning is a specific type of cholesterol. The fatty substance, which is found in our blood, keeps our cells healthy. However, LDL cholesterol, also referred to as the “bad” cholesterol, can build up inside the walls of the blood vessels – a process that contributed to heart disease.
High cholesterol is pernicious because it does not usually produce any outward signs.
“You may not know you have unhealthy cholesterol levels until it is too late – when you have a heart attack or stroke,” warns the Centers for Disease Control and Prevention (CDC).
However, some people develop yellowish growths on their skin called xanthomas, which are cholesterol-rich deposits, explains the CDC.
“People with xanthomas may have high cholesterol levels,” it adds.
How to spot xanthomas
According to the Winchester Hospital, xanthomas range from very small to up to three inches in size.
“Xanthomas can be cosmetically disfiguring,” explains the health body.
Xanthomas may appear anywhere on the body.
“The most common places are the elbows, joints, tendons, knees, hands, feet, and buttocks,” notes the Winchester Hospital.
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How to diagnose high cholesterol
Unfortunately, most people will not experience symptoms of high cholesterol, so the only way to measure blood cholesterol levels is to get a blood test.
“Your GP or practice nurse will take a blood sample, usually by pricking your finger or you might be asked to go for a blood test at your local hospital,” explains the British Heart Foundation (BHF).
According to the BHF, your blood is then checked for levels of good (HDL) cholesterol, bad (non-HDL) cholesterol and triglycerides (another type of blood fat), as well as getting a total cholesterol result.
HDL cholesterol is often dubbed the “good” cholesterol because it counters the harmful effects of LDL cholesterol.
The key is to increase your HDL levels while decreasing your LDL cholesterol levels.
This balance can be achieved by making healthy lifestyle decisions, such as improving your diet.
One of the most important tips is to reduce the fat in your diet, particularly saturated fats, advises Bupa.
High levels of saturated fat increase the amount of LDL cholesterol in your blood.
Foods high in saturated fat include:
- Pies
- Fried foods
- Sausages and fatty cuts of meat
- Butter.
Instead, you should aim to follow a Mediterranean-style diet, advises the NHS.
This means eating more bread, fruit, vegetables and fish, and less meat.
“Replace butter and cheese with products based on vegetable and plant oil, such as olive oil,” adds the NHS.
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