Introduction
High LDL cholesterol is a major risk factor for heart disease and stroke. It is important to know the signs of high LDL cholesterol so that you can take steps to lower it. Eating a healthy diet and exercising regularly are two of the best ways to lower your LDL cholesterol. Eating the right foods and avoiding unhealthy foods can also help. This article will discuss some of the signs of high LDL cholesterol and provide tips on what to eat and what to avoid.
Signs You Have High LDL Cholesterol
High LDL cholesterol can be a serious health concern, as it can lead to heart disease and stroke. Knowing the signs of high LDL cholesterol can help you take steps to lower your levels and reduce your risk of developing these conditions. Here are some of the signs that you may have high LDL cholesterol.
1. You Have a Family History of High Cholesterol
If you have a family history of high cholesterol, you may be more likely to have high LDL cholesterol. This is because genetics can play a role in your cholesterol levels. If you have a family history of high cholesterol, it’s important to get your cholesterol levels checked regularly.
2. You Have an Unhealthy Diet
Eating an unhealthy diet can increase your risk of high LDL cholesterol. Eating foods that are high in saturated fat, trans fat, and cholesterol can raise your LDL cholesterol levels. It’s important to eat a balanced diet that is low in saturated fat and cholesterol and high in fiber and healthy fats.
3. You Are Overweight or Obese
Being overweight or obese can increase your risk of high LDL cholesterol. Excess weight can cause your body to produce more cholesterol, which can lead to higher LDL levels. Losing weight can help lower your LDL cholesterol levels.
4. You Don’t Exercise Regularly
Not exercising regularly can also increase your risk of high LDL cholesterol. Exercise helps your body use cholesterol more efficiently, which can help lower your LDL levels. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week.
5. You Smoke
Smoking can also increase your risk of high LDL cholesterol. Smoking can damage the walls of your arteries, which can lead to higher LDL levels. Quitting smoking can help lower your LDL cholesterol levels.
Eat This, Not That
If you have high LDL cholesterol, it’s important to make healthy food choices. Eating foods that are high in fiber, such as fruits, vegetables, and whole grains, can help lower your LDL cholesterol levels. Avoid foods that are high in saturated fat, trans fat, and cholesterol, such as red meat, full-fat dairy products, and processed foods.
According to the CDC, 38% of Americans have high cholesterol. If left untreated, high cholesterol can lead to serious health conditions such as heart disease and stroke. “We usually think of HDL, or high-density lipoprotein, cholesterol as somewhat protective for our hearts and blood vessels because it absorbs cholesterol and carries it back to the liver,” says Kate Kirley, MD. “We tend to think of LDL cholesterol, or low-density lipoprotein, as the main type of cholesterol that we focus on as a potentially harmful cholesterol for our hearts because it collects in the walls of your blood vessels.” Here are five signs your LDL cholesterol is too high, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Smoking cigarettes not only raises your LDL cholesterol, it can lower HDL cholesterol—even with e-cigarettes. “Although primary care providers and patients may think that the use of e-cigarettes by cigarette smokers makes heart-health sense, our study shows e-cigarette use is also related to differences in cholesterol levels,” says Sana Majid, MD.
“Providers counseling patients on the use of nicotine products will want to consider the possibility that e-cigs may confer as much and potentially even more harm to users and especially patients at risk for vascular disease,” says Susan Cheng, MD.
Obesity and high cholesterol are strongly linked, experts say. “It can change your cholesterol levels. Most of us know that obesity can cause a spike in bad cholesterol and triglyceride levels, but did you know it can also lower good high-density lipoproteins (HDL) cholesterol? HDL cholesterol is important for removing bad cholesterol and working to reduce the risk for heart disease,” says Penn Medicine.
“High cholesterol and high blood pressure tend to run together,” says Dr. Kirley. “One doesn’t necessarily cause the other, but it’s very common to see both in an individual. And certainly, both of them contribute to raising somebody’s risk for heart attack and stroke. The interventions to help—things like more physical activity and nutrition—can impact both your blood pressure and your cholesterol.”
Familial hypercholesterolemia is an inherited condition that can raise the risk of high cholesterol at a young age. ”You can have people at age 18 have a heart attack because of it,” says cardiologist Leslie Cho, MD. “There are absolutely proven ways to manage high cholesterol. And even if you have a significant family history, you can prevent heart disease.” According to Dr. Cho, the combination of medications and a healthy diet can lower the risk of heart disease by 80%. “It’s truly amazing what can be done.”
An unhealthy diet full of sugar, red meat, overly processed carbohydrates, baked goods and fried foods is terrible for LDL cholesterol. “High cholesterol clogs your arteries,” says Julia Zumpano, RD. “Eat in a way that keeps the arteries open and clear because restricted blood flow leads to heart attacks. The amount of research that supports the Mediterranean diet for cardiovascular health is phenomenal. It’s been proven to be very effective for managing heart disease.”
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