Cholesterol plays important roles in the body, such as hormone production, digestion, cell membrane formation, and vitamin D synthesis. However, excessive amounts of cholesterol can be detrimental to health. Dr. Robert Pilchik, a cardiologist from Manhattan Cardiology and contributor to LabFinder.com, explains that high levels of cholesterol, particularly LDL cholesterol, can lead to the formation of plaque in blood vessels and arteries, increased blood pressure, and a higher risk of heart disease, heart attack, and stroke.
To prevent these health risks, Dr. Pilchik provides six tips to maintain healthy cholesterol levels:
1. Make dietary changes: It is crucial to make healthy food choices to prevent high cholesterol. Dr. Pilchik advises avoiding foods high in saturated fat, trans fats, sodium, and added sugars. Instead, he recommends consuming a diet rich in fiber and unsaturated fat, such as the Mediterranean diet.
2. Increase physical activity: Many individuals in the United States are not maintaining sufficient physical activity levels. Dr. Pilchik suggests that adults engage in at least 2.5 hours of moderate physical activity per week, while children and adolescents should aim for one hour per day. This can include activities like walking, cycling, or any exercise that raises the heart rate.
3. Maintain a healthy weight: Having a healthy weight has numerous benefits, including improved cholesterol metabolism. Dr. Pilchik recommends using a body mass index (BMI) calculator as a rough indicator of weight health. Weight loss should be achieved through a combination of dietary choices and physical activity, with guidance from a doctor if necessary.
4. Avoid smoking: Smoking is already detrimental to cardiovascular health, and high cholesterol can worsen its effects. Dr. Pilchik emphasizes that quitting smoking can reduce strain on the heart and promote healing.
5. Limit alcohol intake: Excessive alcohol consumption can negatively impact cholesterol and triglyceride levels. Dr. Pilchik advises limiting alcohol intake to a maximum of two drinks per day for men and one drink per day for women.
6. Consider medication when necessary: If other methods have been explored and cholesterol levels remain high, it may be appropriate to take medication. However, Dr. Pilchik notes that all medications carry some risks of side effects. Statins, bile acid sequestrants, niacin, fibrates, and PCSK9 inhibitors are examples of cholesterol medications.
Dr. Pilchik emphasizes that making healthy choices early in life is always the best way to prevent high cholesterol. Ideal cholesterol levels include total cholesterol below 200 mg/dL, LDL cholesterol around 100 mg/dL or lower, and HDL cholesterol above 40 mg/dL for men and 50 mg/dL for women. Blood cholesterol levels can be assessed through a simple blood test, which healthy adults should consider during their annual physical check-ups.
In conclusion, managing cholesterol levels requires a combination of healthy lifestyle choices, regular physical activity, a balanced diet, weight management, avoidance of smoking and excessive alcohol consumption, and appropriate medication under medical supervision.
Denial of responsibility! VigourTimes is an automatic aggregator of Global media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, and all materials to their authors. For any complaint, please reach us at – [email protected]. We will take necessary action within 24 hours.
