Cholesterol is a fatty substance that plays a vital role in the body but an excess of it can lead to severe health risks, including heart disease and stroke. While high cholesterol is often associated with older adults, an increasing number of younger people in their 20s and early 30s are being diagnosed with elevated levels. If you find yourself in this situation, it’s crucial to take immediate steps to manage your cholesterol.
High cholesterol itself does not have obvious symptoms, making it a silent threat. However, certain signs may indicate underlying issues linked to elevated cholesterol levels. There could be xanthelasma or yellowish deposits around the eyes, which may indicate high cholesterol. Chest or angina pain could be a sign of blocked arteries due to cholesterol buildup and reduced blood flow to the heart. Watch out for leg pain or numbness, which could be because of poor circulation, often linked to high cholesterol. If cholesterol leads to heart complications, you could have breathing problems. A reduced blood supply to the brain can cause fatigue.
Causes of high cholesterol in young adults
Much of this has to do with having foods laden with saturated fats, processed foods and sugar. Given their long hours of work at the workplace or even while working from home, their sedentary lifestyle contributes to weight gain and high cholesterol. Some inherit high cholesterol levels from their family. Smoking and alcohol, common in this group of youngsters, escalate the risk. Underlying and undiagnosed health conditions – such as low thyroid levels, diabetes and liver disease – can also raise cholesterol levels.
Easy steps to lower cholesterol
1. Adopt a heart-healthy diet: Foods rich in soluble fibre, such as oats, lentils and fruits, help reduce the sticky and plaque-building low density lipoprotein (LDL) cholesterol.
2. Choose healthy fats: Replace saturated fats with healthy fats found in avocados, nuts and olive oil.
3. Incorporate Omega-3s: Fatty fish like salmon and flaxseeds can boost heart health.
4. Limit processed foods: Cut down on trans fats, sugary drinks and fast food.
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5. Exercise regularly: Physical activity can lower LDL cholesterol. Begin with 30 minutes of moderate exercise (like brisk walking) five times a week. Strength-train twice a week to maintain a healthy metabolism. Activities like yoga and stretching improve circulation and heart health.
6. Lose weight: Obesity can push up cholesterol. Shedding even up to 5% of body weight can lower LDL.
7. Quit smoking and limit alcohol consumption: Smoking lowers the favourable high-density lipoprotein (HDL) cholesterol and damages blood vessels. Excessive alcohol consumption can raise triglycerides and cholesterol levels.
8. Manage stress effectively: Chronic stress can increase cholesterol levels by triggering unhealthy eating habits and weight gain. Practise stress-reducing activities like meditation, deep breathing or engaging in hobbies.
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9. Get your family history and schedule check-ups: A must if you have a family history of high cholesterol. Monitor blood pressure and sugar levels to detect potential complications early.
If lifestyle changes are insufficient, a doctor may prescribe statins or other cholesterol-lowering medications to manage your condition effectively. All you need is a right approach to keep parameters in check.
(Dr Chatterjee is internal medicine specialist at Apollo Hospitals, Delhi)