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14 signs of high cholesterol that should not be ignored

14 signs of high cholesterol that should not be ignored

With processed and packaged foods and sedentary lifestyles becoming the norm in today’s fast-paced world, there has been an unprecedented increase in cholesterol levels. About 86 million adults nationwide have total cholesterol levels above 200 mg/dL. High cholesterol can increase one’s risk of developing cardiovascular diseases, stroke, and peripheral arterial disease. Detecting this condition early on can help curb its symptoms. Here are some signs of high cholesterol and tips to control the levels.

14 signs of high cholesterol

  • High blood pressure
    Cholesterol plaque and calcium can cause the hardening of one’s arteries, increasing the pressure exerted on the heart to pump blood. Consequently, the blood pressure levels of individuals with high cholesterol are elevated.
  • Type-2 diabetes
    According to the American Heart Association, diabetes can increase one’s risk of developing a health condition called dyslipidemia, characterized by abnormal levels of lipids, including high LDL or bad cholesterol and triglyceride levels and low levels of HDL or good cholesterol. Thus, the prevalence of type-2 diabetes increases one’s probability of having high cholesterol.
  • Peripheral arterial disease
    High cholesterol levels can cause the buildup of cholesterol plaque and calcium in the heart, hardening one’s arteries and increasing one’s risk of peripheral arterial disease. Leg numbness, cramping, a cold sensation in the lower leg or foot, and weak pulse in the leg or foot are some symptoms of peripheral heart disease. Thus, if one experiences these signs, it is an indicator to check one’s cholesterol levels immediately.
  • Stroke
    The fatty deposits in the arteries due to cholesterol cause problems with blood flow through the arteries. The sudden breakage of these fatty deposits can lead to the formation of clots, leading to a stroke. Therefore, strokes can be indicators of unmonitored high cholesterol levels.
  • Chest pain
    The buildup of cholesterol plaque in the arteries and the resultant pressure on the heart to pump blood can lead to severe chest pain among individuals with cholesterol.
  • Pain in the legs
    Sometimes, the blood vessels in one’s legs become narrow or blocked due to the accumulation of cholesterol in these areas. This condition, called claudication, can result in severe leg pain and cramping, which may be signs of high cholesterol.
  • Indigestion and heartburn
    High cholesterol can cause the development of cholesterol gallstones, which are made of hardened cholesterol and are typically yellow-green in color. Cholesterol gallstones entail symptoms such as indigestion, abdominal pain, heartburn, and flatulence. Thus, indigestion and heartburn can be symptoms of high cholesterol and should not be ignored.
  • Skin problems
    High cholesterol can trigger the accumulation of fatty deposits underneath the skin, causing yellowish or orangish bumps on the skin. Moreover, cholesterol may block the capillaries supplying the skin with oxygen, leading to skin problems like ulcers and psoriasis.
  • Fatty liver disease
    High LDL cholesterol levels cause the accumulation of fat in the liver, leading to fatty liver disease over time. Thus, individuals with fatty liver disease are likely to have high cholesterol levels.
  • Tendon xanthomas
    Tendon xanthomas are fatty deposits on the knuckles of one’s hands or knees, which indicate high LDL cholesterol levels. Sometimes, these deposits may also form on the Achilles tendon, which is the largest tendon in the body that connects one’s calf muscles to the heel bone.
  • Corneal arcus
    Corneal arcus refers to the formation of a pale white ring surrounding the iris in one’s eye. While this condition is common among older adults and may not indicate high cholesterol in such cases. However, corneal arcus among younger people may be a sign of high cholesterol and high triglyceride levels that have been genetically transmitted, leading to a condition called familial hyperlipidemia.
  • Xanthelasma
    Xanthelasma is the formation of tiny yellow bumps around the eye’s inner corner. These tiny bumps are cholesterol deposits and may be indicative of high cholesterol levels.
  • Retinal vein occlusion
    This condition involves a blockage in the blood vessel carrying blood from the retina and is characterized by symptoms like blurry vision, floaters, and eye pain and pressure. High cholesterol may cause this blockage in the retinal blood vessel; therefore, retinal vein occlusion may be a symptom of high cholesterol levels.
  • Hairy tongue
    In this condition, tiny white bumps appear on the tongue’s surface, eventually becoming enlarged and discolored. This symptom is often a hidden sign of cholesterol and should be addressed immediately.

Tips to manage high cholesterol levels

  • Avoid processed and deep-fried foods
    Processed and deep-fried foods, including burgers, fries, donuts, and pizzas can significantly contribute to high cholesterol levels and increase one’s risk of developing diabetes and cardiovascular diseases. Thus, processed and deep-fried foods should be strictly limited or avoided.
  • Have nutrient-rich foods
    Complete meals rich in all vital nutrients, including healthy complex carbohydrates, healthy fats, proteins, vitamins, and minerals, can help manage cholesterol levels and prevent cravings for high-calorie foods. One should add foods like cruciferous vegetables, citrus fruits, nuts and seeds, nut butter, dairy products (if not lactose intolerant), and fresh fruit juices to one’s meals to replenish the body with adequate nutrition.
  • Stay hydrated
    Dehydration leads to acidity, which can trigger the build-up of LDL cholesterol in the body. Thus, drinking plenty of water is essential to eliminate cholesterol accumulation and ensure blood purification.
  • Exercise regularly
    A sedentary lifestyle is shown to increase LDL levels and lower HDL levels in the body. Regular exercise, which involves daily workout sessions of at least 30 minutes, can help improve the ratio of HDL and LDL cholesterol. One should incorporate cardio activities like walking, jogging, running, cycling, swimming, dancing, and aerobics into one’s workout routine. In addition, strength-training exercises, yoga, and Pilates can help improve overall fitness and well-being.
  • Identify and eliminate stressors
    Stressors like extremely long work hours and too many household responsibilities over a period can increase one’s cholesterol levels significantly. Thus, it is important to identify and eliminate such stressors to manage one’s cholesterol.
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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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8 side effects of inadequate water intake

Water is one of the vital elements for a person's survival. Apart from the fact that it makes up about 60% of the body, water is key to the functionality of all systems in an individual. For example, water helps optimize blood circulation, ensuring that all the organs and parts of the body receive the necessary nutrients and oxygen to run efficiently. Here are some side effects of inadequate water intake: Persistent headaches Not drinking enough water during the day is particularly bad for people with migraines and other headache-driven health conditions. Not consuming water for long periods either causes headaches or makes them worse. The pain can get to throbbing and ear-splitting levels, seriously affecting a person's ability to perform tasks. This is why healthcare experts advise people suffering from headaches to drink a few glasses of water and rest to relatively and gradually calm down the pain. On average, it takes about two to three hours to reduce a headache after one consumes water. Insufficient water intake is directly related to water not reaching the brain area, causing these throbbing headaches. Therefore, it is always handy to always keep a water-filled bottle by one's side. Disturbances of fluid balance An inadequate intake of water and fluids tends to thicken the blood over a period of time. This creates an imbalance of fluids in a person's body. The thickening of blood forces a person's heart to work much harder than normal to circulate oxygen, electrolytes, and nutrients to all parts of the body through the blood. As a result, people who consume less water are more likely to suffer cardiac arrests and other cardiovascular issues, all caused by rampant fluid imbalance. What's more, overworking one's heart also makes people feel tired faster. To avoid all these nasty outcomes, drinking a glass of water every hour (or at least every couple of hours) is advisable for people of all ages. Wrinkled skin Moisture is the main ingredient for healthy and elastic skin. One of the main side effects of not drinking enough water (about three to four liters a day) is wrinkled and dry skin. When that happens, the skin loses flexibility and elasticity due to obstructed blood flow. This, in turn, results in the skin not regenerating naturally at regular intervals. One should keep the fluid intake high to avoid issues like wrinkles, saggy skin, fine lines, and an aggravation of skin aging. Mental fog Occasionally, everyone experiences mental fog, a condition in which one cannot focus on a task at hand and think clearly due to a permanently clouded head. This happens when the brain (made up of water up to 73%) does not get the hydration it needs to function properly. Most importantly, a lack of hydration affects one's working memory, the part of one's memory system that facilitates motor-related tasks by the brain. One of the earliest signs of dehydration is a distinct lack of mental sharpness and working memory. Mood changes and increased hunger Although it may seem strange, a person's emotions are greatly affected by their level of hydration. In fact, excessive irritability is a symptom of not drinking enough water and fluids. Due to the adverse effects of dehydration on a person's brain, a person's emotions, such as anger, confusion, depression, hostility, and tension, increase manifold when they do not consume adequate amounts of water on a regular basis. In fact, the worsening of these emotions and mental phases is linked to as little as 1% dehydration. Unsurprisingly, many healthcare experts advise people in a negative frame of mind to consume a few glasses of water and focus on something else to calm them down. Dehydration can lead to a significant increase in appetite. When people are dehydrated, they may confuse their thirst with hunger, leading to overeating in an attempt to satisfy their craving. However, overeating usually does not help, and people end up consuming even more food. So, the next time one feels extreme hunger that does not go away, one must attempt to calm it down by consuming a few glasses of water. Constipation Consuming sufficient amounts of water enables the water receptors in a person's colon to pull water from the bloodstream to the intestines. This process softens and bulks up one's stools. As a result, when one drinks enough water in a day, it improves the body's digestive process and facilitates bowel movements. On the other hand, if a person does not drink enough water throughout the day, their stools will jam up in their intestines and colon and cause chronic constipation, cramps, and stomach pains. Frequent illness Keeping the body hydrated by drinking enough water is an effective method for eliminating toxins from the body. These toxins are often the drivers of disease and infections. So, in a way, drinking enough water helps a person's immunity throughout the day. Therefore, a lack of adequate hydration results in people falling ill more frequently due to the presence of toxins within their bodies for longer periods. Kidney issues When people drink enough water throughout the day, their kidneys function normally. However, when that does not happen, their kidneys retain large amounts of fluid to maintain their functioning. This results in a drastic reduction in the number of times one urinates throughout any given day. Over time, a lack of hydration can negatively impact kidney health. This is because dehydration can cause the buildup of toxins in the bloodstream, which ultimately puts a strain on the kidneys. Proper water intake is crucial for the body to function well and can positively impact one's mood. Frequently, individuals who suffer from significant kidney damage come to the realization that they have been neglecting their water intake for a considerable period of time. If one does not enjoy plain water, one can add some flavor to it by infusing it with cucumber, mint, citrus fruit, or berries.

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