Cholesterol is essential for life – but elevated levels can be dangerous to health. With simple tricks, you can quickly lower the values again.
Bremen – High cholesterol levels have long since become a widespread disease: Almost 59 out of 100 adults in Germany suffer from elevated levels, according to the Health Care Foundation. It's obvious that this isn't healthy, but it's more than that: elevated cholesterol can even promote cardiovascular disease.
What is cholesterol?
Cholesterol is a dietary fat and vital for the body and health. Among other things, cholesterol is important for the formation of hormones, bile acid and vitamin D or for the stabilization of the cell membrane and nerve functions, cholesterol is mainly produced in the liver. Cholesterol is almost exclusively produced by the body itself, only a small part comes from food. The body controls the regulation in a targeted manner: If little cholesterol is absorbed through the diet, the formation in the cell increases. On the other hand, the body cell produces less cholesterol when more is supplied from outside. If the intake through food is too strong, the body will eventually no longer be able to keep up – and the cholesterol level will rise.
High cholesterol is bad for health
For a long time, cholesterol had a negative connotation – but not all cholesterol is the same: a distinction is made here between low-density lipoproteins (LDL) and high-density lipoproteins (HDL). The classification is based on the density of the lipoproteins. While HDL cholesterol helps to remove excess LDL cholesterol and is therefore also known as the "good" cholesterol, LDL cholesterol in particular is harmful to health. The reason for this is that if the proportion of LDL cholesterol is too high, the cholesterol is deposited in the vessels and, in the worst case, can clog them completely. This is referred to as vascular calcification (arteriosclerosis) – the proper blood flow to the organs is no longer guaranteed. As the MSD manual reports, this increases the risk of heart attacks, circulatory disorders and strokes, which require rapid action.
Cholesterol levels that are too high? A healthy diet can be © the solution Westend61/Imago
These symptoms may indicate elevated cholesterol ...
The signs are insidious – or often non-existent – so that those affected often do not even notice them. However, there are a few symptoms:
- Lesions: Yellowish, deposits reminiscent of pimples, especially found on the arms, legs, buttocks and eyelids.
- Shortness of breath
- Vertigo
- Impaired consciousness or vision
- Chest tightness
- Aching legs
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If you want to be on the safe side, you can also have your cholesterol levels examined by your family doctor with the help of a blood test.
Elevated cholesterol levels? With these measures you will get well again
As a rule, a hereditary predisposition combined with an unhealthy lifestyle is responsible for elevated cholesterol levels, according to the Health Knowledge Foundation. This means that those who have a hereditary predisposition are more susceptible – but in the end, lifestyle is the most decisive. Common triggers include poor diet, obesity or lack of exercise.
To lower high cholesterol – or to counteract it in the first place – the MSD Manual recommends a healthy lifestyle: avoid foods high in fat and cholesterol and exercise more (at least 30 minutes – five times a week). If you smoke, you should give it up and drink alcohol only in moderation. In addition, there are medications that lead to a reduction in cholesterol levels.
Dietary changes can keep cholesterol at bay
Above all, a change in diet can help to bring cholesterol levels into the normal range in the long term. In addition to foods low in fat and cholesterol, preference should be given to products with unsaturated fatty acids and omega-3:
- Fruits and vegetables: Whether fresh, frozen or dried - some varieties should be eaten raw
- Bread and cereals: Choose from whole grains, oats, roe, or similar
- Low-fat dairy products: Consume milk, yogurt or cheese with a low fat content or switch to plant-based alternatives
- Lean meat: Such as chicken, turkey or lean beef, pork and lamb
- Pulses: Beans, peas, lentils
- Unsaturated fats: Nuts, seeds, vegetable oils (such as olives, rapeseed, sesame, etc.)
- Omega-3 suppliers: Fish, flaxseed, walnuts, algae
Since saturated fatty acids should be avoided as much as possible, animal products are only recommended in moderation - because foods such as cheese, cream, butter, meat and sausage are rich in saturated fatty acids. Ideally, animal foods should even be completely replaced by plant-based ones, but again, not all substitutes are healthy. You should also avoid baked goods such as strudels, cakes and pastries. In general, it is advisable to follow a healthy and balanced diet and rarely reach for ready-made products, fast food and high-sugar products.
