Revitalize Your Health: How Simple Lifestyle Tweaks Can Transform Your Cholesterol Levels

Dear Doctors: I underwent my physical examination last autumn, which included several blood tests. One result indicated an increase in my cholesterol levels compared to last year. My physician mentioned that if they continue to rise, I might need to consider medication. What is cholesterol? Is it possible to lower it through natural means?

Dear Reader: Cholesterol is a fatty, wax-like substance transported by the bloodstream and utilized by tissues throughout the organism. While it is often regarded as a risk factor for cardiovascular diseases, cholesterol actually fulfills numerous vital functions for health and wellness. Your body requires cholesterol for hormone production, cellular wall and membrane formation, vitamin D synthesis, and digestive assistance. The brain houses the highest concentration of cholesterol, crucial for the formation and upkeep of neurons and other tissues.

When evaluating cholesterol levels, your physician assesses two particular parameters. Both are expressed in milligrams of cholesterol per deciliter of blood, or mg/dL. One is known as total cholesterol, which is precisely as it indicates. The other examines the ratios of two types of cholesterol, known as low-density cholesterol (LDL) and high-density cholesterol (HDL).

HDL, often referred to as the good cholesterol, assists in removing cholesterol from the bloodstream. LDL particles, termed bad cholesterol, are larger and stickier than HDL. They can accumulate in the arteries, forming plaques that may contribute to cardiovascular disease and stroke.

Approximately 80% of cholesterol in your body is synthesized by the liver. The remainder is sourced from your diet – and this is an area where adjustments can yield positive results.

Numerous studies have shown that a diet rich in fiber and plant-based foods can significantly enhance blood cholesterol levels, especially LDL. This entails replacing animal proteins with foods such as beans, legumes, seeds, nuts, soy products, and chickpeas. Fresh leafy greens, berries, fruits, and healthy oils are equally vital.

While diet is frequently perceived as the primary factor in suboptimal cholesterol levels, insufficient physical activity also contributes. The current guideline recommends 150 minutes of moderate exercise weekly or 75 minutes of vigorous activity. Engaging the heart triggers the body to release HDL into the bloodstream – lipoproteins that gather cholesterol and transport it to the liver for clearance. Sedentary individuals often receive an added benefit: Those who are new to exercising frequently experience the most significant improvements.

Managing stress and ensuring sufficient high-quality sleep are also crucial. Excessive stress coupled with inadequate sleep can result in elevated levels of cortisol and adrenaline. Both can not only trigger an uptick in cholesterol production but can also heighten inflammation and adversely affect blood sugar regulation. Additionally important: quitting smoking.

For individuals whose cholesterol levels are just moderately elevated, lifestyle modifications can be both safe and effective. It is advisable to consult with your doctor to discuss your strategy and involve them as a partner in your efforts.

Send your inquiries to askthedoctors@mednet.ucla.edu.