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Heart health and cholesterol are interrelated like software and hardware that powers the fastest processing computer in the world which is the human brain. Cholesterol is a name that often gets a bad reputation because of a lack of knowledge on the topic, yet everyone should be aware of the crucial role it plays in our body’s complete health and overall function. Most of the time when the words ‘high cholesterol’ are mentioned it is directly proportional to heart health and often means that the arteries which supply blood to the heart are narrowed with a plague of which cholesterol is a major component. When the arteries are blocked more than 80% then it appears to inform the body that the cardiac system is compromised and with angiography and angioplasty the blockage can be cleared. Dr. Viveka Kumar is the best senior cardiologist at Max Super Speciality Hospital in Saket, New Delhi who is an expert in Cardiology including angioplasty. To remain healthy, it becomes important to understand the basic difference between good and bad cholesterol and how to manage both of them for optimal heart health and effective blood circulation. In this blog, understand the complexities as we break down the essential unknown knowledge of both the cholesterols, their impact on heart health, and some useful tips to implement effective management strategies for maintaining optimal health.
What is Cholesterol?
Cholesterol can be said as a waxy, fat-like substance which is omnipotent in the body and can be found in every cell of the body. The role of cholesterol is to become the leading element for the production of all vital hormones, vitamin D, and other important substances that help digest foods and perform other essential functions of the body. The organ that performs 500 vital functions in the body, which is the liver, also produces all the cholesterol according to the unique body needs, however, cholesterol is also found in certain foods we consume.
The 2 Types of Cholesterol: Good vs. Bad:
In the body, cholesterol travels through the bloodstream not like alone elements but in packages called lipoproteins, which are composed of fat (lipids) on the inside and proteins on the outside. The two primary types of lipoproteins or cholesterols are as follows:
Low-Density Lipoprotein (LDL) – AKA The “Bad” Cholesterol
• Basic Function:
LDL or bad cholesterol is responsible to carry cholesterol from the liver to the cells that form our body. It is important to note when there is too much LDL cholesterol, it usually can build up on the walls of arteries, forming plaque and narrowing the arteries with time. This plaque will reduce blood flow circulation, and increase the risk of heart disease, stroke and many other cardiovascular diseases.
• Health Impact:
When there are high levels of LDL cholesterol in the body there is an increased risk of developing coronary artery disease.
High-Density Lipoprotein (HDL) – AKA The “Good” Cholesterol
• Basic Function:
HDL or the good cholesterol is known to carry the bad cholesterol away from the arteries and sends it back to the liver, where it is then further processed and removed from the body. HDL is responsible to remove excess amounts of cholesterol from arterial plaque, which slows the narrowing of the arteries.
• Health Impact:
When there are high levels of HDL cholesterol present in the body, this can be directly associated with a lower risk of developing heart disease and improving cardiovascular health.
How Cholesterol Levels Affect Heart Health
High cholesterol is linked to the development of unhealthy plaques in the arteries surrounding the heart. These plaques can over time narrow the arteries and restrict blood circulation to the heart, brain, and other important organs of the body. This restriction is the result of several chest pain (angina) moments and increases the risk of heart attacks and strokes.
When the blood supply to the heart is almost completely blocked by a high amount of unmovable plaque, it then forms the perfect situation to result in a heart attack. Similarly, if the blood supply to the brain is blocked because the heart is unable to pump enough blood to the body, it can also cause a severe stroke. Therefore, it becomes necessary to effectively optimize cholesterol levels in the body to prevent these life-threatening moments and maintain strong cardiovascular health.
Useful Tips on How to Better Manage Cholesterol Levels:
• Dietary Changes
1. Reduce Saturated Fats:
Saturated fats are present primarily in red meat and full-fat dairy products, these are known to raise the LDL or bad cholesterol levels. To keep healthy cholesterol levels, you should avoid consuming lean meats and low-fat dairy products.
2. Eliminate Trans Fats:
Trans fats are commonly found in many fried and commercially baked products and are responsible for increasing the bad or LDL cholesterol and lowering the good or HDL cholesterol levels in the body. You should always avoid consuming foods with partially hydrogenated oils to maintain optimal cholesterol levels.
3. Eat More Omega-3 Fatty Acids:
Omega-3s is a primary source of nutrition and is found in fatty fish, flaxseeds, and walnuts. These are known to not have any effect on bad or LDL cholesterol but do the quite opposite and offer heart-healthy benefits that include reducing blood pressure and eliminating all risks of life-challenging blood clots.
4. Increase Soluble Fiber:
Certain wisely chosen foods which are comparatively high in soluble fiber than regular meals, such as oatmeal, fruits, vegetables, and legumes. These usually help reduce the absorption of cholesterol into your bloodstream and keep the pathway for excellent blood circulation always clear.
• Physical Activity
You should try to at least engage in 30 minutes of exercise 5-6 days of a week because it can help lower LDL or bad cholesterol and raise HDL or good cholesterol. Some activities such as brisk walking, running, cycling, and swimming are excellent options for improving blood circulation and strengthening overall fitness.
• Weight Management
Extra weight amounts for excess cholesterol, thus by losing excess weight you can help improve your odds against life-threatening cholesterol levels. A balanced weight also means that the heart has to support a strong body and it keeps cardiovascular health the perfect for the same.
• Quitting Smoking
If you are a smoker then it is worth realizing sooner rather than later that quitting smoking improves HDL or good cholesterol levels and benefits overall heart health with healthy arteries for best blood circulation. Research has concluded that within a year of quitting, the risk of heart disease in almost 90% of the cases is almost cut in half than people who continue to degrade their cardiovascular health.
Conclusion: Keep Your Heart Healthy By Choosing Good Cholesterol Over Bad Ones
After successfully understanding the difference between good and bad cholesterol and how to manage them in the best possible manner we can conclude it is directly connected to maintaining optimal heart health. With the perfect combination of a heart-healthy diet which is unique for everyone, regular physical activity of 30 minutes 5 days a week, healthy weight management, and other necessary lifestyle changes, you can keep your cholesterol levels within the health barrier and reduce the developing risk of heart disease because of blocked arteries. Dr. Viveka Kumar in Delhi is an expert in the field of cardiology and many minimally invasive procedures like angiography, angioplasty, pacemaker implants and much more to help people eliminate heart problems from their lives. Remember, lungs breathe and you live because of heartbeats, thus allow them to perform perfectly by raising good cholesterol levels and avoiding intake of bad cholesterol in the body.
