Cholesterol Down, Health Up: Expert Tips for a Heart-Healthy Lifestyle!

Esteemed Doctors: I underwent my annual check-up last autumn, which involved various blood tests. One of those tests indicated a slight increase in my cholesterol levels from the previous year. My physician mentioned that if these levels continue to climb, I should think about using medication to manage them. What exactly is cholesterol? Is it possible to reduce it through natural means?

Dear Reader: Cholesterol is a fatty, waxy substance that travels through the bloodstream and is utilized by tissues across the body. While it is frequently mentioned as a factor contributing to cardiovascular diseases, cholesterol is actually vital for numerous functions related to health and wellness. Your body relies on cholesterol to create hormones, construct and sustain cell walls and membranes, synthesize vitamin D, and assist in digestion. The brain contains the highest levels of cholesterol within the body, where it is crucial for the formation and upkeep of neurons and various tissues.

When evaluating cholesterol levels, your physician examines two particular metrics. Each of these is expressed as milligrams of cholesterol per deciliter of blood, or mg/dL. The first is referred to as total cholesterol, which is precisely what it sounds like. The second assesses the distribution of two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

HDL, often known as the good cholesterol, aids in transporting cholesterol away from the bloodstream. Conversely, LDL molecules, termed bad cholesterol, are larger and stickier compared to HDL. They can accumulate within the arteries, forming plaques that may result in cardiovascular illnesses and strokes.

Approximately 80% of the cholesterol present in your body is synthesized by the liver, with the remainder sourced from your diet — an area where modifications can deliver beneficial outcomes.

Multiple studies have demonstrated that a high-fiber, plant-oriented diet can significantly enhance blood cholesterol levels, especially LDL levels. This entails shifting from animal proteins to options such as beans, legumes, seeds, nuts, soy products, and chickpeas. Additionally, incorporating ample fresh leafy vegetables, berries, fruits, and healthy fats is vital.

While diet is commonly viewed as the primary factor in poor cholesterol readings, insufficient physical activity also contributes significantly. The current guidance recommends 150 minutes of moderate exercise weekly or 75 minutes of vigorous activity. Engaging in physical exercise stimulates the release of HDL into the bloodstream — lipoproteins that collect cholesterol and transport it to the liver for elimination. Sedentary individuals will experience an added benefit: data indicates that those who previously led inactive lifestyles often witness the most dramatic improvements.

Reducing stress and ensuring adequate high-quality sleep are equally significant. Excessive stress and insufficient sleep can elevate cortisol and adrenaline levels, resulting in heightened cholesterol production and increased inflammation, which can adversely affect blood sugar management. Additionally, quitting smoking is crucial.

For those whose cholesterol levels are only slightly elevated, lifestyle modifications can be both safe and effective. It is advisable to discuss your strategy with your physician to involve them as a collaborator in your endeavors.

Eve Glazier, M.D., MBA, is an internist and associate professor of medicine at UCLA Health. Elizabeth Ko, M.D., is an internist and assistant professor of medicine at UCLA Health. Please send your inquiries to askthedoctors@mednet.ucla.edu, or write to: Ask the Doctors, c/o UCLA Health Sciences Media Relations, 10960 Wilshire Blvd., Suite 1955, Los Angeles, CA, 90024. Due to the volume of correspondence, personal responses cannot be guaranteed.