HIGH CHOLESTEROL IS A NEW SILENT KILLER

High cholesterol may be a new silent killer, but symptoms may showcase in subtle ways. There are several indicators of cardiovascular diseases, of which high cholesterol is one of the top risk factors.

Raised cholesterol levels increase the risks of heart disease and stroke, as per the World Health Organization. Furthermore, a third of ischemic heart disease is attributable to high cholesterol worldwide, says the global health agency.

What makes high cholesterol more concerning is the fact that most often, it doesn't manifest itself through symptoms or a person's physical appearance, which is why it is also termed a 'silent killer'.

CHOLESTEROL IS NOT ALWAYS BAD

As opposed to popular belief, not all cholesterol is bad for your body.

There are two types of lipoproteins that carry cholesterol throughout the body. These include: LDL (low-density lipoprotein) and HDL (high-density lipoprotein).

LDL is also known as "bad" cholesterol, while HDL is considered "good". This is because HDL absorbs cholesterol and carries cholesterol to your liver, where it can be removed from the bloodstream before it forms as plaque in the artery walls.

If you want to increase your HDL 'good' cholesterol levels in the body, you must indulge in regular exercise, quit smoking and maintain a healthy weight.

Eating nutritious foods, usually healthy cooking oil and increasing the intake of fruits and vegetables can help tremendously.

HIGH CHOLESTEROL

Cholesterol is a waxy substance present in your blood. While it has earned itself a bad reputation, it is something that your body needs in order to make healthy cells. However, high levels of cholesterol can lead to fatty deposits in your blood vessels, which as they grow, make it challenging for the blood to flow through your arteries.

At times, these deposits may even break down, leading to a formation of a clot and thereby a heart attack or a stroke.

That said, while there is no sure-shot sign to indicate high cholesterol levels, experts believe there are sensations that can indicate the illness.

“Raised cholesterol levels increase the risks of heart disease and stroke”

PERIPHERAL ARTERY DISEASE (PAD)

Peripheral artery disease (PAD) is mostly caused by a build-up of fatty, cholesterol-containing deposits, also known as plaques, on artery walls. This fatty build-up is also called atherosclerosis, which reduces the blood flow through the arteries. It is a disease of the arteries in the legs. Common symptoms include numbness in the legs, painful cramps in one or both hips, weak or no pulse in the legs or feet and more.

In some instances, peripheral artery disease can get worse. Pain may occur during rest or when lying down, interrupting sleep at times.

COMMON SIGNS TO NOTE:

• Painful sensations in the arm

• Numbness or weakness in the legs

• Hair loss on your legs and feet

• Brittle, slow-growing toenails

• Ulcers (open sores) on your feet and legs, which do not heal

• Changing the skin colour on your legs, such as turning pale or blue

• In men, erectile dysfunction

LIFESTYLE HABITS TO ADOPT:

From diet and exercise to regular screenings, a lot can curb your risk of high cholesterol and other cardiovascular diseases.

The role of lifestyle is significant in trying to prevent heart-related illnesses. That said some of the lifestyle changes you should bring into your life are as follows:

• Eat heart-healthy, oil-free foods. Choose healthy fats like nuts and avocados.

• Exercise regularly, even if it means going for a walk daily

• Quick smoking and limited alcohol intake

• If you're overweight or obese, aim to get into a healthier shape.

• Avoid sugary, processed foods that can increase your risk of diseases.

FOODS TO AVOID:

It is crucial that you bring certain changes to your diet. While eating fresh, green vegetables, fruits and nutrient-dense foods is key, there are certain foods you must avoid. These include:

• Processed meats

• Deep-fried fast foods

• Coconut oil

• Takeaways

• Sugary drinks and treats

• Full-fat dairy

FOODS THAT ARE GOOD FOR CHOLESTEROL MANAGEMENT:

Portion control is the best way to eat your favourite foods, without letting them affect your health.

However, you can always choose wholesome eating with the right food choices.

For those looking to lower their cholesterol levels, here are the foods that you should eat:

• Avocados

• Nuts and seeds

• Whole grains

• Fish

• Fibre-rich vegetables

• Berries