Causes of high cholesterol everyday errors that affect cholesterol levels in 2022

Causes of high cholesterol
Causes of high cholesterol


The causes of high cholesterol are many and overlapping in our daily lives, including what we know well, and some mistakes we make without knowing that they will affect the level of cholesterol in the blood.

So, below, we will explain to you some mistakes that we may make that affect the cholesterol level in the body:


***Cholesterol levels in the blood

Before we talk about the causes of high cholesterol in the blood and the errors that may affect its ratio, we must first talk about cholesterol levels in the blood.

Your cholesterol levels tell you how much fats you have in your blood.

Unhealthy cholesterol levels are linked to atherosclerosis, which can cause heart disease, heart attacks, and strokes.

Blood cholesterol levels include bad cholesterol (LDL) good  cholesterol (HDL), and triglycerides.

So if you understand your cholesterol levels and what may affect them, you can do a few things to help manage them properly.


The mistakes we make are one of the causes of high cholesterol.


1. Not being tested

Unhealthy cholesterol usually causes no symptoms.

It is therefore important to get regular checkups to ensure that your blood cholesterol levels are normal.

If you discover there is a problem with your cholesterol, a healthy diet, lifestyle changes and medications can help.

After age 20, your doctor will want to do a simple blood test every 4 to 6 years to make sure your cholesterol levels are in the healthy range.

If your cholesterol levels are high, your doctor will monitor them closely to see if you need treatment for them.


2. Lack of exercise

Regular exercise is one of the best ways to control cholesterol.

However, you don't have to run a marathon but just walk for 40 minutes; or swimming; or cycling; Or exercising 3 or 4 times a week will do the trick.

If you have a short time, you can divide these exercises into 4 times a day (each time lasting 10 minutes).

Resistance training - push-ups, pull-ups, weight training or weightlifting may also help you lower your LDL cholesterol.


3. Sitting for long periods is one of the causes of high cholesterol!!

Sitting for a long time is linked to obesity, heart disease and high blood pressure, which are among the causes of high cholesterol.

It also lowers  good  cholesterol in the blood, which helps keep bad substances in the body, and triglyceride levels rise.

This happens even if you exercise regularly.

So if you work at a desk, try to get up and move around every 30 minutes, or consider using a standing desk.


4. Smoking

Smoking lowers levels of  good  cholesterol, which means the body retains more harmful substances.

Which are linked to high blood pressure, diabetes and heart disease.

Quitting smoking can also improve normal cholesterol and help protect your arteries.

So if you don't smoke, do your best to avoid secondhand smoke.


5. Weight gain

Excessing a lot of grams in your body, especially around your belly, is one of the causes of high cholesterol, because it can raise the level of bad cholesterol (LDL) and reduce the good type (HDL).

But losing just 10% of your weight can actually help improve your cholesterol levels.

So talk to your doctor about the best diet and exercise program to help you lose weight.


6. Eat a lot of saturated fats

Saturated fats come from beef, pork, lamb, and full-fat dairy products such as butter, cream, milk, cheese and yogurt, as well as tropical oils such as palm and coconut oils.

All of these things can raise your LDL cholesterol.

Therefore, reducing your intake of foods that raise LDL cholesterol, such as fat from meat, and eating skim milk and low-fat yogurt can help improve your cholesterol.

If your bad LDL cholesterol is high, you should get no more than 6% of your calories from saturated fat.


7. Eat a lot of trans fats

Sometimes called  partially hydrogenated  fats or oils, they are found in fried foods, pastries, pizza dough, donuts, cakes, biscuits, crackers, and many packaged foods.

Trans fats raise bad cholesterol and lower good cholesterol levels.

So check food labels before you buy to limit trans fats.

Eat plenty of fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts.


8. Boycotting all fats is one of the causes of high cholesterol!!

Not all fats are bad. Therefore, boycotting all fats is one of the main causes of high cholesterol.

You can replace saturated and trans fats with healthy polyunsaturated fats and monounsaturated fats.

You'll find this fat in fish like trout, salmon and herring, as well as avocados, olives and walnuts.

In addition to liquid vegetable oils such as safflower oil, canola oil, sunflower oil, and olive oil.

So make sure that no more than 30% of your daily calories come from these fats.


9. Not eating fiber

There are two types of fibres:

Water soluble fibre.

Water insoluble fiber.

Both are good for your heart health, but soluble fiber in particular helps lower levels of bad LDL cholesterol in the body.

So include fiber in your daily diet by eating a bowl of oatmeal in the morning, oat bran, fruits, beans, lentils, or vegetables.


10. Drinking alcohol

Drinking alcohol can raise the levels of unhealthy cholesterol in the body.

In particular, it can raise the level of fats in the blood and thus is a major cause of high cholesterol.


11. Lack of interest in treating health problems

It is important to understand and treat any medical problems associated with bad cholesterol levels such as high blood pressure, diabetes, kidney disease, liver disease and hypothyroidism to eliminate all possible causes of high cholesterol.

Therefore, if you have one of these problems, you must manage it well, to be able to improve your cholesterol levels.


12. Not taking your medications regularly is one of the causes of high cholesterol

You should follow your doctor's instructions about any prescriptions he prescribes for cholesterol or other health problems.

And if you forget to take your medicine, don't try to  make up  the doses by taking more next time.

This is because in this case the medication may not work the way it is supposed to, or it may make you feel dizzy or sick.

You should also tell your doctor about any medications you are already taking.

Some medicines can cause problems if they are taken at the same time as other medicines.

 

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