Heart health is a crucial aspect of overall well-being.
It refers to the heart's ability to function efficiently, pumping oxygen- and nutrient-rich blood to the body's tissues and organs.
A healthy heart means a better quality of life and reduced risk of cardiovascular disease.
So it's vital to look after this vital organ by adopting a healthy lifestyle and monitoring key indicators such as blood pressure, heart rate and cholesterol levels.
Cholesterol plays an important role in heart health.
Although often viewed negatively, it is in fact essential for building cell membranes and producing hormones.
However, an imbalance in cholesterol levels can lead to complications.
Understanding how cholesterol affects the heart is the first step to maintaining optimal heart health.
Introduction to heart health and cholesterol 🔍
Cholesterol is a waxy, fat-like substance found in every cell of the body.
It is produced naturally by the liver, but can also be absorbed from certain foods.
Cholesterol is essential for the synthesis of vitamin D, bile acids that help digest fats, and certain hormones.
However, excess cholesterol in the blood can be dangerous for heart health, as it can lead to the build-up of plaque in the arteries, a condition known as atherosclerosis.
It is therefore crucial to understand the different types of cholesterol and their impact on the cardiovascular system.
Regular blood tests can help monitor cholesterol levels and take preventive measures if necessary.
👉🏻 Types of cholesterol: good and bad
There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein).
LDL is often referred to as bad cholesterol because it can build up on artery walls, forming plaques that reduce blood flow and increase the risk of heart disease.
Conversely, HDL is known as the good cholesterol because it helps transport cholesterol away from the arteries to the liver, where it can be eliminated from the body.
A healthy balance between LDL and HDL is essential for optimal heart health.
Individuals should aim to maintain low LDL and high HDL levels.
Dietary choices, physical activity and genetics all play a role in determining a person's cholesterol levels.
Impact of cholesterol on heart health
How cholesterol affects the arteries ❌
Cholesterol has a direct impact on the condition of the arteries.
When the LDL cholesterol is high, it can accumulate on artery walls, forming a hard plaque called atheroma.
This build-up reduces the elasticity of the arteries and can reduce or block blood flow to the heart and other parts of the body.
This process is known as atherosclerosis and is a major risk factor for cardiovascular disease, including heart attacks and strokes.
It is therefore imperative to monitor cholesterol levels and take steps to keep them within a healthy range.
Lifestyle changes, such as a balanced diet and regular exercise, can help reduce LDL levels and increase HDL, thus contributing to overall artery health.
Relationship between cholesterol and heart disease 👇🏻
The relationship between cholesterol and heart disease is well established.
High LDL cholesterol is one of the main risk factors for the development of cardiovascular disease.
When plaques accumulate in arteries, they can rupture, forming a blood clot that can completely obstruct blood flow.
This can lead to serious cardiac events, such as heart attack or stroke.
It is therefore essential to take preventive measures to manage cholesterol levels.
This includes regular monitoring of cholesterol levels, especially for people with a family history of heart disease or other risk factors such as hypertension, diabetes or obesity.
Interpreting cholesterol levels 👀
Correctly interpreting cholesterol levels is crucial to preventing heart disease.
Generally accepted guidelines suggest that LDL levels should be below 100 mg/dL, while HDL levels should be above 60 mg/dL for optimum protection against heart disease.
A total cholesterol level of less than 200 mg/dL is also recommended.
It's important to note that these values may vary according to age, gender and other health conditions.
It is therefore recommended to consult a healthcare professional for a personalized risk assessment and advice on how to manage cholesterol levels.
Cholesterol prevention and management for optimal heart health
Foods to choose and avoid to control cholesterol 🥗
Managing cholesterol often starts with the right food choices.
To maintain healthy cholesterol levels, it's advisable to focus on fiber-rich foods, such as fruits, vegetables and whole grains.
Omega-3 fatty acids, found in fish and certain seeds, are also beneficial for cholesterol control.
On the other hand, it is advisable to avoid or limit consumption of foods rich in saturated and trans fats, which can increase LDL levels.
Here is a bulleted list of foods to prefer and avoid:
- To be preferred Fruits, vegetables, whole grains, omega-3-rich fish.
- Avoid red meats, high-fat dairy products, fried foods, industrial pastries.
The importance of exercise 🏃🏻
Exercise is another essential pillar in cholesterol prevention and management.
Regular physical activity helps increase HDL levels while reducing LDL and triglycerides.
We recommend at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, every week.
Exercise also helps maintain a healthy body weight, which is important for cholesterol management.
In addition to its effects on cholesterol, exercise improves heart function, reduces the risk of hypertension and improves insulin sensitivity.
It is therefore a key element in overall heart health and should be integrated into daily lifestyle.
When to consult a cardiologist 🫀
It's important to see a doctor for a cholesterol evaluation, especially if you have risk factors for heart disease.
A consultation is recommended for adults every four to six years, but may be more frequent for those with a family history of high cholesterol or heart disease.
The doctor may recommend cholesterol tests and discuss treatment options, including lifestyle changes and, if necessary, medication.
In the event of symptoms such as chest pain, shortness of breath or palpitations, it is crucial to consult a healthcare professional immediately.
These symptoms may indicate underlying heart disease requiring urgent medical attention.
Proactive prevention and cholesterol management are the best strategies for maintaining optimal heart health and preventing complications.
