High cholesterol is a widespread health problem that affects people worldwide. Cholesterol plays an essential role in our body, but in too high amounts it can lead to serious cardiovascular diseases. In this article, you will learn what cholesterol is, why a balanced cholesterol level is important and what you can do if your cholesterol level is too high.
Healthy breakfast from VERIVAL
Basics of cholesterol
Before we look at what you can do about high cholesterol, it is important to understand what cholesterol is and how high cholesterol levels arise:
What is cholesterol?
Cholesterol is a fat-like substance found in all cells in our body. It is essential for the formation of cell membranes, hormones and vitamin D. Our body produces most of the cholesterol it needs, but we also absorb it through food. There are two main types of cholesterol: HDL (high density lipoprotein) and LDL (low density lipoprotein).
HDL cholesterol is also known as the “good” cholesterol. It helps transport excess cholesterol from the arterial walls to the liver, where it is broken down. Higher HDL levels are good for your health as they can reduce your risk of cardiovascular disease. In contrast, LDL cholesterol is considered “bad” cholesterol. Since an excess of it in the blood vessels can lead to deposits, it increases the risk of cardiovascular disease.
A healthy balance between HDL and LDL is crucial for our health. Too much LDL or too little HDL can lead to arterial narrowing and associated secondary diseases.
Causes of high cholesterol
The causes of high cholesterol are complex. One of the main sources of an imbalance in cholesterol levels is diet. In particular, the consumption of saturated and trans fats, which are found in many processed and fast foods, as well as in fatty meats and some dairy products, can increase LDL cholesterol levels, i.e. the “bad” cholesterol.
Another crucial factor is lifestyle and, in particular, physical activity. A lack of exercise not only affects weight and general well-being, but also has a direct influence on cholesterol levels. Regular exercise can increase HDL levels, which have a protective effect on blood vessels.
Genetics also plays a role that should not be underestimated. Some people are naturally more prone to high cholesterol levels due to their genetic predisposition, as in the case of familial hypercholesterolemia. This condition often leads to significantly elevated cholesterol levels that are difficult to control without medication.
The interaction between these factors – diet, lack of exercise and genetic predisposition – determines the risk of high cholesterol. Therefore, these factors are the first things you should work on if your doctor diagnoses high cholesterol.
Health risks of high cholesterol
Effects on the cardiovascular system
Elevated cholesterol is more than just a number your doctor mentions during your annual checkup; it is a significant risk factor for developing cardiovascular disease. One of the direct consequences of high cholesterol is hardening of the arteries, also known as atherosclerosis. This condition occurs when LDL cholesterol is deposited in the walls of the arteries. Over time, these deposits can lead to plaques that narrow the arteries and make them less flexible. The reduced flexibility and narrowing of the arteries obstruct blood flow, which increases the pressure on the heart and raises the risk of heart attack or stroke.
Coronary heart disease, one of the most common cardiovascular diseases, is often a direct result of atherosclerosis. It occurs when the coronary arteries that supply blood to the heart are narrowed by plaques. These narrowings can cause chest pain, shortness of breath, and other symptoms, especially during exertion or stress. In the worst case, a complete blockage of the arteries by a blood clot can lead to a heart attack.
It is important to understand that you should not consider high cholesterol levels in isolation. They interact with other risk factors such as high blood pressure, smoking, diabetes and obesity to increase the overall risk of cardiovascular disease. Early detection and treatment of high cholesterol levels are therefore crucial to minimize the risk of serious cardiovascular disease. Through a combination of medication, lifestyle changes and regular check-ups, you can significantly reduce your risk of heart attacks, strokes and other diseases associated with high cholesterol.
Other health risks
High cholesterol levels not only increase the risk of cardiovascular disease, but also affect the development of other health problems such as type 2 diabetes mellitus and dyslipidemia. In type 2 diabetes mellitus, high LDL and low HDL cholesterol levels lead to a worsening of insulin resistance. This in turn increases the risk of cardiovascular complications for both female and male diabetics.
Lipid disorders, characterized by imbalances in blood lipids, can also be exacerbated by imbalances in cholesterol levels. This promotes the development of atherosclerosis and can cause additional health problems such as pancreatitis and liver disease. These links highlight the importance of maintaining balanced cholesterol levels for overall health and for minimizing the risk of a range of conditions.
Diagnosing and managing high cholesterol
Measuring cholesterol levels
Monitoring cholesterol levels with regular blood tests is an important step in preventing cardiovascular disease. These tests provide information about blood concentrations of LDL and HDL cholesterol, as well as total blood cholesterol, and allow an assessment of an individual's health risk. In general, the target for LDL is less than 100 milligrams (mg) per deciliter (dL), but a lower level is recommended for those at increased risk. A level of 60 mg/dL or higher is considered protective for HDL. Target levels for these measurements vary from person to person and are based on personal risk factors such as family history, existing medical conditions and lifestyle.
A fasting blood sample is usually required for an accurate determination of cholesterol levels. Patients should not eat before taking the sample to avoid distorted results. The frequency of the tests depends on the health condition, age and risk profile. For example, people with an increased risk of cardiovascular disease or those already diagnosed with high cholesterol require more frequent check-ups.
The interpretation of the results is done in the context of other health indicators. Depending on the measured values, an adjustment of diet, an increase in physical activity or the intake of medication may be necessary to lower cholesterol and minimize the risk of health complications. Regularly checking cholesterol levels is an important part of maintaining heart health over the long term.
Risk assessment
Risk assessment for cardiovascular disease takes into account cholesterol levels as well as age, gender, smoking status and blood pressure. These factors are incorporated into models such as the Framingham Risk Score to quantify individual risk. Combining these risk factors helps cardiologists and internal medicine specialists provide precise recommendations, whether it's through lifestyle adjustments or medication. This targeted risk assessment is central to determining preventive strategies and protecting heart health over the long term.
High cholesterol – treatment options
The treatment of high cholesterol levels involves a range of strategies, from drug therapies to dietary and lifestyle adjustments, to minimize the risk of cardiovascular disease.
Drug therapy
Statins are often used as a cholesterol-lowering medication. They work by reducing cholesterol production in the liver. PCSK9 inhibitors are another option for lowering LDL cholesterol levels. These increase the liver's ability to remove LDL cholesterol from the blood. Both groups of drugs have been shown to be effective, but require individual adjustment for each patient, as they can cause side effects such as muscle pain in the case of statins or reactions at the injection site for PCSK9 inhibitors.
Dietary changes
A balanced and low-cholesterol diet plays a crucial role in lowering cholesterol levels. The focus is on unsaturated fatty acids, which are found in nuts, seeds, fish and vegetable oils. You should also eat plenty of whole grains and legumes, as they provide dietary fiber and reduce cholesterol absorption in the intestines. At the same time, saturated fat intake, which is mainly found in animal products, should be limited to lower LDL levels.
Have a high-fiber breakfast with Vervial.
Lifestyle changes to lower cholesterol
In addition to diet, regular exercise is crucial to increase “good” HDL cholesterol and improve overall cholesterol levels. A combination of endurance and strength training is recommended. In addition, stress-reducing activities such as meditation or yoga and avoiding smoking significantly reduce the risk of heart disease. A healthy lifestyle that also maintains a healthy weight and moderate alcohol consumption effectively supports efforts to keep cholesterol levels under control.
These approaches to lowering cholesterol are most effective when customized and considered as part of an overall health plan. Regular check-ups and consultations with your doctor are essential to monitor treatment success and make adjustments as needed.
Prevention – how to avoid high cholesterol
To prevent high cholesterol levels, a multi-pronged approach is needed that includes both prevention and early detection as well as a conscious diet.
Prevention and early detection
The importance of regular cholesterol checks in the fight against high cholesterol levels cannot be overstated. They are particularly important for people with a family history of cardiovascular disease and people who already suffer from secondary diseases. These regular check-ups make it possible to detect changes in blood lipid levels at an early stage and to take appropriate action before serious health issues arise. Early diagnosis offers the possibility of preventing or at least slowing the progression of cardiovascular disease through targeted interventions such as lifestyle changes or the start of drug treatment.
Everyday nutrition tips
Diet plays a central role in preventing cardiovascular disease caused by high cholesterol. For example, whole grains and legumes promote the absorption of fiber, which has been shown to lower LDL cholesterol levels. These foods not only help lower cholesterol, but also improve overall gut health and provide long-lasting satiety.
The importance of unsaturated fatty acids, found in foods such as olive oil, avocados, nuts and fatty fish, should not be underestimated. They help to improve the LDL to HDL ratio. They also contain important omega-3 fatty acids, which have an anti-inflammatory effect and can further reduce the risk of cardiovascular disease.
At the same time, it is important to take a critical look at your consumption of dairy products and animal fats. The focus should be on low-fat varieties to reduce your intake of saturated fatty acids, which can increase cholesterol levels. Choosing lean meat and reducing the amount of red meat in your diet are further important steps to promote heart health.
How to lower your cholesterol with the right breakfast from Verival.
At Verival, we understand the importance of a healthy start to the day and how it can help control cholesterol levels and promote heart health. High cholesterol is a known risk factor for cardiovascular disease, but with the right knowledge and actions, this risk can be significantly reduced.
The basis for controlling cholesterol levels lies in a combination of regular medical check-ups, a balanced diet and an active lifestyle. Whole grain products, legumes and unsaturated fatty acids are just a few of the foods that should be part of your daily diet. They help to lower the level of “bad” LDL cholesterol and increase the level of “good” HDL, which plays a crucial role in the prevention of cardiovascular disease.
At Verival, we offer a wide range of products that meet these nutritional needs. Our mueslis, porridges and granolas are not only high in fiber and unsaturated fatty acids, but also delicious and varied. We believe that a healthy diet is the key to a long and healthy life and we want to support you in the best possible way.
Healthy breakfast from VERIVAL
In summary, it can be said that cholesterol levels can be controlled by a combination of preventive measures, a healthy diet and an active lifestyle.
Frequently asked questions
What are the first steps to take if my cholesterol level is too high?
If your cholesterol level is too high, you should first review your lifestyle and make any necessary changes. Changing your diet and contacting a doctor for a comprehensive evaluation are crucial first steps.
How can I lower my cholesterol naturally?
You can lower your cholesterol naturally by eating a healthy diet high in fruits, vegetables, and whole grains, getting regular physical activity, and not smoking.
What foods should be avoided with high cholesterol?
With high cholesterol, foods high in saturated fats and trans fats should be avoided, such as fatty meats, butter, cheese and processed snacks.
Are medications always necessary to treat high cholesterol?
Medications are not always necessary to treat high cholesterol, especially if lifestyle changes can achieve an improvement. However, in certain cases, such as genetic predisposition, they may be essential. The decision as to whether medication is necessary should always be made in consultation with a doctor.
Can regular exercise improve cholesterol levels?
Yes, regular physical activity can improve cholesterol levels by increasing the “good” HDL cholesterol and lowering the “bad” LDL cholesterol and triglycerides.
How often should cholesterol levels be checked?
The frequency of testing depends on your individual risk profile. People at increased risk or with high cholesterol should have their levels checked at least once a year.
