The most important thing:
- Types of cholesterol and why they are important for our health
- Lowering cholesterol through diet and lifestyle changes
- Amico Active and its role in the lipid profile, normal blood pressure and a healthy heart
Diet is extremely important for normalising high cholesterol levels and maintaining heart health. Elevated levels of LDL ("bad") cholesterol can lead to cardiovascular disease, but with the right dietary habits and lifestyle changes, you can reduce your heart risk. In today's article, we will look at:
- What is cholesterol and why is it important for the body (yes, cholesterol isn't just a villain that harms your health; it's very important for all our cells)
- How diet and lifestyle affect cholesterol levels
- The role of Amiko Active in maintaining a healthy lipid profile
Whether you or a loved one has high cholesterol, this article will provide you with useful tips to reduce your heart risk.
High cholesterol? What does it mean?
Cholesterol is a fatty substance found in every cell in the body. Before we look at how it can be dangerous, it's important to clarify that it plays a very important role in the body.
Cholesterol is involved in the formation of cell membranes, the production of hormones and the synthesis of vitamin D. In addition, cholesterol is essential for the formation of bile acids, which help to digest fats. Therefore, it is essential that cholesterol is delivered efficiently to every cell.
Types of cholesterol – "good" and "bad"
Cholesterol is transported in the blood with the help of lipoproteins. In your lipid profile, you will usually see two types of cholesterol (along with total cholesterol, which is the sum of the two):
- LDL (low-density lipoprotein) – often called "bad" cholesterol because, at high levels, it can build up on the walls of the blood vessels and form atherosclerotic plaques.
- HDL (high-density lipoprotein) – known as 'good' cholesterol because it helps to remove excess LDL from the body and protects the arteries.
Why is high cholesterol a risk factor?
When LDL cholesterol levels are high, it deposits on the walls of the blood vessels, causing them to narrow and harden – atherosclerosis.
This impedes blood circulation and can increase the risk of serious problems such as:
- Heart attack, when the blood flow to the heart is blocked by a blocked coronary artery.
- Stroke when a blood vessel in the brain is blocked.
- Hypertension or high blood pressure, which puts extra strain on the heart.
High cholesterol often has no clear symptoms, making it a "silent" risk factor – it can go unnoticed for years until it leads to serious consequences. Therefore, it is important to regularly monitor your lipid profile and take preventive measures through diet and a healthy lifestyle.
In the next section, we will look at which habits can help to maintain a normal cholesterol level.
Diet for high cholesterol
High cholesterol is largely influenced by diet and daily habits. Unhealthy habits raise cholesterol, but you can improve your lipid profile through targeted changes. Of course, a proper diet for high cholesterol does not eliminate the need for medication if your doctor has prescribed it.
Dietary fats and cholesterol
In themselves, fats in food are not harmful. Certain types of fat have a negative effect on high cholesterol, while others, on the contrary, have a positive effect on lipids and heart health.
If you have high cholesterol, limit your intake of saturated and trans fats. They are mainly found in animal products (which you should not eliminate completely, but reduce) and in highly processed foods such as fast food, various crisps and snacks, and packaged sweets.
On the other hand, vegetable oils such as olive oil have a very beneficial effect. Try to replace animal fats (e.g. butter) with vegetable fats when cooking.
Omega-3 fatty acids, found in oily fish such as salmon, mackerel and sardines, have a proven beneficial effect on the lipid profile and cardiovascular system. Include these foods in your diet at least 1-2 times a week.
Dietary fats and cholesterol
By themselves, fats in food are not harmful. Certain types of fat have a negative effect on high cholesterol, while others, on the contrary, have a positive effect on lipids and heart health.
If you have high cholesterol, limit saturated and trans fats. They are mainly found in animal products (which you should not eliminate completely, but reduce) and in highly processed foods such as fast food, various crisps and snacks, and packaged sweets.
On the other hand, vegetable oils such as olive oil have a very beneficial effect. Try to replace animal fats (e.g. butter) with vegetable fats when cooking.
Omega-3 fatty acids, found in oily fish such as salmon, mackerel and sardines, have a proven beneficial effect on the lipid profile and cardiovascular system. Include these foods in your diet at least 1-2 times a week.
More fibre, better lipid profile
Most people in developed countries (including the United Kingdom) do not consume enough fibre. However, fibre is extremely important for both gastrointestinal tract health and overall bodily function.
Fibre-rich foods, such as vegetables, nuts and pulses, help to remove excess LDL cholesterol from the body. An easy way to consume more fibre is to replace refined grains with whole grains. Instead of white bread, choose wholemeal bread; instead of white rice, choose brown rice; instead of white pasta, choose wholemeal pasta.
Foods that lower cholesterol
Research has shown that certain foods can improve your lipid profile to some extent. Here are a few to include in your diet:
- Nuts such as hazelnuts, walnuts and almonds
- Vegetables such as tomatoes and avocados (yes, although avocados contain fats, they can lower cholesterol)
- Spices like turmeric
Of course, eating hazelnuts or tomatoes alone won't lower your LDL cholesterol if your overall diet isn't healthy.
Lower cholesterol with lifestyle changes
Besides diet, other lifestyle aspects also affect heart health.
First and foremost, if you smoke, you should cut down and, ideally, quit. Smoking directly increases cholesterol, as well as the risk of heart attack and stroke. The same applies to excessive alcohol consumption. Limit your consumption and avoid drinking large quantities in a short period of time (binge drinking).
If you don't exercise regularly, start to include more physical activity. Regular exercise reduces inflammation in the body and improves fat metabolism. It is recommended that you practise:
- Aerobic activity – brisk walking, swimming, cycling or dancing for at least 150 minutes a week.
- Strength training – weight or resistance band exercises 2-3 times a week.
- Yoga and stretching – improve flexibility and reduce stress levels.
But even if you don't exercise much yet (these goals are quite ambitious for most people), small steps pay off. Start with a short walk after work or a few sets of strength exercises while watching a film. Aim to increase your physical activity even a little each week and you'll soon notice the difference.
Alongside a proper diet and a healthy lifestyle, products like Amiko Active also promote a healthy lipid profile and heart health. It's an excellent addition to your cholesterol-lowering efforts.
In conclusion
High cholesterol can be quite alarming to see on your lab results. However, it is actually controllable and even reversible.
You don't have to change your life overnight. Start with small, sustainable steps – swap out some foods, incorporate more movement into your day, and cut down on harmful habits. Gradually, these changes will become a way of life, and your heart will thank you for it. For additional support, Amiko Active is an excellent ally in this mission, with a formula that supports a healthy lipid profile and cardiovascular health.
Q:
I eat healthily. Does that mean I don't have to worry about my cholesterol?
- Diet is extremely important for cholesterol levels, but it's not the only factor. Genetics, your level of physical activity, and harmful habits like smoking also have an impact. Even if you eat healthily, regular preventive check-ups are important for monitoring your lipid profile and managing your heart risk.
I'm following a diet for high cholesterol. How quickly can I expect to see changes?
- It varies from person to person and depends on your starting cholesterol level, metabolism, and how consistently you implement the changes. In most cases, the first positive results are seen after 6-12 weeks of a balanced diet and an active lifestyle. Of course, it is important to take your medication if it has been prescribed by your doctor.
How does Amiko Active help with the lipid profile?
- Amiko Active is designed to support your lipid profile and heart health, but the best results are achieved in combination with a healthy lifestyle.
