It is important to lower the bad LDL cholesterol to maintain heart health and reduce the risk of cardiovascular diseases such as heart attacks and strokes.
By managing your cholesterol, you can significantly lower your chances of developing these life-threatening conditions and enjoy better overall heart health.
In this blog, we will discuss what LDL cholesterol is, how different levels affect your health, and practical strategies to lower LDL cholesterol naturally.
What is LDL Cholesterol?
LDL cholesterol, or low-density lipoprotein cholesterol, is often referred to as “bad” cholesterol. It carries cholesterol from the liver to the cells throughout your body. While your body needs some cholesterol to function properly, too much LDL cholesterol can lead to a build-up of fatty deposits, or plaque, in your arteries.
This can narrow your arteries and make them less flexible, a condition known as atherosclerosis. If a blood clot forms and blocks a narrowed artery, it can result in a heart attack or stroke. Therefore, maintaining lower levels of LDL cholesterol is important for reducing the risk of cardiovascular diseases and promoting heart health.
What are the Recommended Levels of Cholesterol LDL?
Understanding your LDL cholesterol levels can help you assess your risk for heart disease. Here are the recommended cholesterol LDL levels-
- mmol/L: below 3.0
- mg/dL: below 116
These measurements can help you and your healthcare provider determine the best course of action for maintaining or improving your cholesterol levels.
What are the Symptoms of (LDL) Bad Cholesterol?
High LDL cholesterol usually presents no symptoms. It’s often termed a “silent” risk factor because many people are unaware they have high cholesterol until they experience a serious disease such as a heart attack or stroke.
Hence, regular cholesterol checks are vital for early detection and prevention.
In some cases, particularly if you have familial hypercholesterolemia (a disorder that is passed down through families and causes LDL cholesterol to be extremely high), you may notice bad LDL cholesterol symptoms, such as-
1. Tendon xanthomata- Cholesterol deposits appearing as swellings on the knuckles, knees, or Achilles tendon.
2. Xanthelasmas- Small yellow lumps of cholesterol near the inner corner of the eyes.
3. Corneal arcus- A white ring around the iris, the coloured part of the eye.
How Can I Lower My LDL Naturally?
Managing LDL cholesterol through lifestyle changes can be effective and empowering. Here are some ways and LDL cholesterol diet that you can consider-
1. Eat Less Fatty Food- Reduce intake of saturated fats found in meat pies, sausages, fatty meats, butter, lard, ghee, cream, hard cheese, cakes, biscuits, and foods containing coconut oil or palm oil. Increase consumption of unsaturated fats found in oily fish (like mackerel and salmon), nuts, seeds, fruits, vegetables, brown rice, whole grain bread, and whole wheat pasta. Check food labels to understand the types of fats present.
2. Exercise More- Aim for at least 150 minutes (2.5 hours) of exercise per week. Start with activities like brisk walking, swimming, or cycling. Find exercises you enjoy to stay motivated and consistent.
3. Stop Smoking- Smoking raises cholesterol levels and increases the risk of heart disease, stroke, and cancer.
4. Cut Down on Alcohol- Limit alcohol intake to no more than 14 units per week. Have several alcohol-free days each week. Avoid binge drinking.
Take Control of Your Cholesterol with Intrigue Health
If you are looking to lower LDL cholesterol, you need to make informed lifestyle choices that benefit your overall health.
However, if you want to keep a check on your cholesterol, book an appointment with us for a cholesterol test.
