High cholesterol: Nutritionist reveals top prevention tips
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Generally speaking, symptoms of high cholesterol emerge once further disease has resulted from it. As fatty plaque builds up in the arteries, people may experience shortness of breath, chest pain and angina. At this point the condition becomes irreversible, so spotting warning signs earlier on is imperative. One complication may be more pronounced while undertaking manual tasks, according to the Mayo Clinic.
One of the complications associated with high cholesterol is peripheral artery disease, which occurs when the arteries become narrowed with plaque.
Cholesterol molecules are transported by two different proteins, one that is good and one that is bad.
The latter – known as low-density lipoprotein – is infamous because it’s deposited on the walls of the arteries and contributes to the formation of plaque.
This results in narrowing of the arteries which limits blood flow to the extremities of the body – a hallmark of peripheral artery disease (PAD).
READ MORE: High cholesterol: The sign of high levels to spot when touching your legs, ankles and feet
“Hanging your legs over the edge of your bed or walking around your room may temporarily relieve the pain.”
How to avoid high cholesterol With cholesterol, it is imperative to remember that prevention is better than cure.
The Centres for Disease Control and Prevention CDC says: “Limit foods high in saturated fat. Saturated fats come from animal products and tropical oils such as palm oil.
“Foods that are higher in saturated fat may be high in cholesterol.
“Choose foods that are low in saturated fat, trans fat, sodium and added sugars.”
Eating foods that contain soluble fibre, on the other hand, is encouraged because it latches on to fatty molecules inside the digestive tract and drags them out of the body.
All fruits, vegetables, wholegrain and legumes contain some soluble fibre.
Foods such as Brussel sprouts, vegetables, avocados, flax seeds and black beans contain exceptionally high levels of fibre.
Another essential step to take in high cholesterol prevention is exercise, with the UK Government recommending two and a half hours of moderate-intensity physical activity per week.
Taking roughly 10,000 steps a day could go a long way to combat high cholesterol too.
Getting cholesterol levels tested regularly by a healthcare professional is essential.
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