Cholesterol is a fat-like substance that your body needs for several vital functions, including producing hormones and cell membranes. It’s also an essential part of your immune system and helps you absorb vitamin D from the sun. Cholesterol circulates in the bloodstream in small packages called lipoproteins. High LDL (or “bad”) cholesterol levels can build up along the walls of blood vessels over time, leading to coronary heart disease. High cholesterol can also increase your risk of stroke and other diseases.
Maintaining a healthy diet and regular physical activity is essential to help lower your cholesterol. Your doctor may recommend medication to help you keep your cholesterol level safe. However, it’s equally important to recognize that too low cholesterol levels can harm your health.
Awareness of the adverse effects of high cholesterol is widespread, with many people taking measures to manage and reduce it to safeguard their heart health. The goal is to lower LDL cholesterol below 100 mg/dL and raise HDL cholesterol above 60 mg/dL. The best way to do this is by following a heart-healthy eating pattern that’s naturally low in saturated and trans fats and rich in vegetables, fruits, whole grains, lean protein, and healthy fats, like olive and canola oils, nuts and seeds.
Getting regular cholesterol screenings is another crucial step in managing your cholesterol. Your doctor can provide information on how often you should screen and your target cholesterol levels.
When your cholesterol is too low, it can cause serious problems. For example, you may experience a sluggish nervous system, muscle weakness, dizziness or lightheadedness, unsteady gait, and slurred speech. Low cholesterol is associated with poor mental health, too, making depression and anxiety more likely.
The good news is that very low cholesterol is rare and usually occurs due to a genetic disorder, such as chylomicron retention disease, or chronic infections, such as hepatitis C. Some medications can also lower cholesterol to dangerously low levels.
In addition to limiting foods high in saturated fats, it’s essential to eat a diet low in sodium and sugary drinks. Also, look for ways to cook your meals using healthier cooking methods, such as baking, steaming, and sauteing vegetables and fish instead of frying them in butter or lard.
A few supplements can also help lower cholesterol levels. The most important one is soluble fiber, which helps lower LDL cholesterol by binding it with your bile. You can get soluble fiber from beans, oats, legumes, apples, and pears. Getting at least 10 to 25 grams of dietary fiber daily is also a good idea.
