Understanding High Cholesterol: Symptoms and Foods to Avoid

It is highly likely that we all know someone who has faced high cholesterol related health issues at some point in their life. But why is it so rampant? What are high cholesterol symptoms and the measures to prevent it? And, which are the foods to avoid if cholesterol is high? This blog answers these questions in detail. Stay on this page till you are done with reading the entire piece. After doing this, you will be equipped with the essential knowledge needed to tackle or avoid having a high cholesterol problem.

What is Cholesterol?

Cholesterol is a waxy substance produced in the human body. Though it is essential for generating new cells, the high levels of cholesterol is harmful and can lead to severe health issues. Too much content of cholesterol causes plaque production that gets deposited in the artery. As an outcome, it interrupts the blood flow to different parts of the body. Sometimes, the formation of clots due to break down of these plaque deposits result in heart attack or stroke.

What are the Signs of High Cholesterol: - 

A person can take timely measures if he or she becomes able to recognise the high cholesterol symptoms early on. It is crucial to stop your health from getting deteriorated further. Here is the list of the most common symptoms of high cholesterol in females and males alike.

1. Xanthomas: - These are yellowish, fatty deposits that can appear on the skin. It commonly affects the areas around the eyes, elbows, or knees. Xanthomas occur when excess cholesterol accumulates under your skin. However, it is not dangerous itself, yet they indicate very high cholesterol levels that require immediate medical attention.

1.  Chest Pain (Angina): - High cholesterol can lead to plaque buildup in arteries, restricting blood flow to the heart. This causes chest pain or discomfort, often described as pressure, squeezing, or fullness. Angina may worsen during physical activity or stress and typically subsides with rest.

1. Shortness of Breath: - As cholesterol buildup narrows arteries, it can affect oxygen supply to various parts of the body. This may result in difficulty breathing, especially during physical exertion. Shortness of breath can also indicate that high cholesterol is affecting heart function, potentially leading to heart failure.

1. Numbness or Coldness in Extremities: - High cholesterol can cause peripheral artery disease, where arteries in the limbs become narrowed or blocked. This reduced blood flow can lead to numbness, tingling, or coldness in hands and feet. It may also cause pain or cramping in legs while walking.

1. Stroke Symptoms: - In severe cases, high cholesterol can lead to stroke. Symptoms include sudden numbness or weakness in face, arm, or leg (especially on one side), confusion, trouble speaking or understanding, vision problems, dizziness, or severe headache. Immediate medical attention is crucial if these symptoms occur.

Preventive Measures to Avoid High Cholesterol Symptoms: -

People realize they have a high cholesterol issue only when it becomes acute. Therefore, everyone should take certain measures to prevent having high cholesterol symptoms.Here, we have outlined the list of steps one should take to avoid high cholesterol build up in their body.

1. Maintain a healthy diet: - Focus on consuming foods low in saturated and trans fats. Include plenty of fruits, vegetables, whole grains, and lean proteins in your diet. Opt for healthy fats found in nuts, avocados, and olive oil. Limit intake of processed foods, red meat, and full-fat dairy products.

1. Exercise regularly: - Engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Regular exercise helps increase HDL (good) cholesterol and reduce LDL (bad) cholesterol. Activities like brisk walking, cycling, or swimming are beneficial.

1. Maintain a healthy weight: - Being overweight or obese increases your risk of high cholesterol. Achieve and maintain a healthy body mass index (BMI) through a balanced diet and regular physical activity. Even modest weight loss can significantly improve cholesterol levels.

1. Quit smoking: - Smoking lowers HDL cholesterol and damages blood vessels, increasing the risk of cholesterol buildup. Quitting smoking can improve your cholesterol profile and overall cardiovascular health.

1. Limit alcohol consumption: - Excessive alcohol intake can raise cholesterol levels and contribute to liver problems. If you drink, do so in moderation – up to one drink per day for women and up to two drinks per day for men.

List of Top Six High Cholesterol Foods to Avoid: -

There are certain foods that are otherwise healthy but have adverse effects on people suffering from hypercholesterolemia. Such people must be aware of these foods to avoid any further complications. Here is list 6 bad cholesterol foods to avoid: -

1. Red meat and processed meats: -

Red meats like beef, pork, and lamb are high in saturated fats, which can raise LDL cholesterol levels. Processed meats such as sausages, bacon, and hot dogs are even worse due to their high fat content and added preservatives. These meats also contain high levels of sodium, which can contribute to high blood pressure. Limiting consumption of red and processed meats is advisable for maintaining healthy cholesterol levels.

2. Full-fat dairy: -

Full-fat dairy products, including cream, whole milk, and cheese, contain significant amounts of saturated fat. These can increase LDL cholesterol levels in the bloodstream. While dairy provides essential nutrients like calcium and vitamin D, choosing low-fat or fat-free alternatives can help reduce saturated fat intake. Greek yogurt, skim milk, and cottage cheese are healthier options that still provide necessary nutrients without the excessive saturated fat content.

3. Baked goods and sweets: -

baked goods and sweets are high in both saturated fats and added sugars. Cookies, cakes, pastries, and donuts often contain butter, cream, and eggs, which are rich in saturated fats. Additionally, these foods are typically high in refined carbohydrates, which can contribute to weight gain and increased triglyceride levels. Consuming these treats in moderation and opting for healthier dessert alternatives can help maintain better cholesterol levels.

4. Fried foods: -

Fried foods are often cooked in oils that are high in saturated or trans fats, both of which can raise LDL cholesterol levels. Foods like french fries, fried chicken, and deep-fried snacks absorb large amounts of oil during the cooking process. This not only increases their calorie content but also their potential to negatively impact cholesterol levels. Choosing baked, grilled, or air-fried alternatives can significantly reduce saturated fat intake.

5. Tropical oils: -

Tropical oils like palm oil and coconut oil are high in saturated fats, despite being plant-based. These oils are commonly used in processed foods and some baked goods. While coconut oil has gained popularity for its potential health benefits, its high saturated fat content means it should be consumed in moderation. Opting for oils higher in unsaturated fats, such as olive oil or avocado oil, can be a healthier choice.

6. Butter:

Butter is a concentrated source of saturated fat, with about 7 grams per tablespoon. Regular consumption can contribute to elevated LDL cholesterol levels. While butter adds flavor to many dishes, using it sparingly or replacing it with healthier alternatives like olive oil, avocado, or nut butters can help reduce saturated fat intake. For baking, applesauce or mashed bananas can sometimes be used as substitutes to maintain moisture without adding saturated fat.

Bottom Line: -