Nearly 40 percent of American adults have high cholesterol .
High cholesterol is not as bad as it seems. However, it increases your risk of heart disease and stroke. These are two of the most common causes of death in the world.
Many people make the same mistakes when managing their cholesterol.
Underestimating high cholesterol
Underestimating the impact of cholesterol on your health is one of the biggest mistakes that you can make.
A high cholesterol level can cause plaque to build up in the arteries. This could narrow them and block blood flow. You are at high risk of suffering a stroke or heart attack.
You don’t know your cholesterol levels
If you are in otherwise good health, the American Heart Association recommends that adults older than 20 years old get their cholesterol tested every 4-6 year.
If you have a history of heart disease or high cholesterol in your family or yourself, you should be checked more often.
Too much trans fats and saturated fats
Many processed foods contain trans fats. They are added to foods during the manufacturing process in order to increase shelf life and make them more durable. Trans fats are bad for you. There is no safe amount.
Animal products such as meat, butter and cheese contain saturated fats. While the evidence is not conclusive in regards to the dangers of saturated fatty acids, it is recommended that limit the consumption of saturated fatty acids.
You Are Not Doing Enough Exercise
Regular exercise is important for maintaining healthy cholesterol levels. Regular exercise can lower LDL cholesterol and increase HDL cholesterol.
The health guidelines recommend that you engage in at least 30 minutes a week of moderate intensity physical activity.
Smoking
Smoking is bad for the lungs. Smoking is also a risk factor for stroke and heart disease. It can raise your LDL (bad) cholesterol while lowering your HDL (good) cholesterol.
Smoking is a powerful way to improve your health and cholesterol.
Failure to take cholesterol-lowering medication as prescribed
It’s crucial to follow the instructions of your doctor if you have been prescribed medication by your physician to lower your cholesterol.
It can be dangerous to skip doses or take medication in a different way than prescribed.
You Are Not Consuming Enough Fiber
Fiber binds cholesterol in the gut and prevents it from entering your bloodstream. This lowers your cholesterol.
At least 25-30 grams fiber per day should come from fruits, vegetables and whole grains.
Drinking Too Much Alcohol
Clinical research shows that even a small amount of alcohol increases your risk of heart disease.
The risk is minimal if you don’t drink more than two drinks a day and less than ten a week. Any amount above that will increase your risk.
If you are not managing your weight, you may be at risk of obesity.
Your body weight is closely related to high cholesterol and other heart problems.
Overweight or obesity can raise your cholesterol and increase your risk for heart disease and stroke. Even a 5% weight loss can make a big difference in your cholesterol and health.
Not Managing Stress
Do not ignore the emotional and psychological aspects of heart health.
Raising your cholesterol can be caused by stress that is not well managed.
Spending time with family and friends, exercising, meditating, creating art, being in nature, and engaging in creative activities are all excellent ways to reduce stress.
If you feel that you need extra support, contact a mental health professional or a therapist.