How University Life Can Negatively Impact Student Cholesterol Levels

How Does University Life Impact Cholesterol Levels?

Attending university is an exciting time for young adults. However, the substantial changes in lifestyle, diet, and stress levels can negatively impact heart health. In particular, the cholesterol levels of university students often worsen, putting them at increased risk for cardiovascular disease later in life.

High cholesterol affects a significant proportion of young people in their late teens and 20s. Up to 20% of adolescents have total cholesterol levels over 200 mg/dL. Without intervention, these individuals are likely to struggle with elevated cholesterol into adulthood.

For students heading off to university, maintaining healthy cholesterol levels takes commitment and knowledge. By understanding all the factors at play, students can take proactive steps to keep their cholesterol in check.

Dietary Changes

Gaining the infamous freshman 15 in university is often joked about. But significant weight gain and shifts in eating patterns can seriously impact a students cholesterol profile.

University life encourages poor dietary habits like:

• Reliance on fast food, takeout, cafeteria options due to hectic schedules and lack of cooking skills
• High saturated fat intake from fatty meats, cheese, fried and processed foods
• Frequent snacking on vending machine snacks high in trans fats, salt, and sugar
• Overconsumption of sugary baked goods, cereals, pop, juices, and alcohol
• Inadequate intake of fruits, vegetables, and fiber

These unhealthy eating patterns promote weight gain and increased blood cholesterol levels. Students accustomed to home cooked meals often find dining hall and fast food fare to be higher in calories, fat, salt, and refined carbohydrates. Without parental oversight, portion control also suffers.

Lack of Exercise

Remaining physically active drops in priority for many university students. Gone are structured gym classes and school sports teams. Long sedentary study sessions become the norm.

In addition, the time crunch of attending classes, participating in clubs, working part-time, and maintaining an active social life leaves minimal time for exercise. Students may rely solely on walking between classes for their physical activity.

This dramatic reduction in exercise negatively affects cholesterol levels. Regular physical activity helps raise HDL or good cholesterol while lowering LDL and triglycerides. Becoming more sedentary deprives students of these benefits.

Increased Stress

University life comes with many new sources of stress like:

• Being away from home and taking care of oneself for the first time
• Difficulty adjusting to a new environment
• Academic pressures of challenging courses, heavy workloads, and maintaining grades for graduate or career goals
• Financial stress from tuition, living expenses, and student loans
• Social pressures to make friends and fit in

Chronic stress and anxiety cause the body to release extra cortisol and inflammatory compounds. These can raise LDL and total cholesterol while lowering HDL. Ongoing stress also promotes unhealthy coping behaviors like eating junk food, smoking, drinking excess alcohol, and lack of sleep all of which negatively impact cholesterol.

Weight Gain

The combination of poor diet, inadequate exercise, and high stress makes weight gain extremely common when students begin university. Excess weight worsens cholesterol imbalance by:

• Raising LDL cholesterol and triglycerides
• Lowering HDL cholesterol
• Increasing insulin resistance and inflammation

Just a modest weight gain of 4.5 kg raises LDL cholesterol by 7 mg/dL in those genetically prone to higher cholesterol. Shedding extra pounds should be a priority for overweight students looking to optimize their cholesterol profile.

Healthy Cholesterol Tips for University Students

Despite the challenges, students can take charge of their heart health by implementing lifestyle changes and having annual screening done. Here are effective ways for students to keep their cholesterol in check:

Get Cholesterol Tested Annually

All young adults over age 20 should have a screening cholesterol test at least once yearly. This lipid panel measures total cholesterol, LDL, HDL, and triglycerides after 9-12 hours of fasting. If total cholesterol is over 200 mg/dL or LDL is over 130 mg/dL, lifestyle measures and possibly medication will be needed.

Limit Saturated Fat

Saturated fat has the biggest impact on raising LDL cholesterol. Curb sources like fatty meats, full-fat dairy, cheese, pizza, fries, bakery items, packaged snacks, and coconut oil. Enjoy more plant-based proteins, low-fat dairy, nuts, seeds, avocado, and olive oil instead.

Eat More Fiber

Soluble fiber from oats, beans, lentils, apples, and berries helps lower LDL cholesterol. Aim for 25-30 grams daily from whole grains, produce, nuts, and seeds. Gradually boost fiber to avoid bloating issues.

Lose Extra Weight

Carrying excess weight, especially in the abdominal area, undermines cholesterol health. Losing just 5-10% of body weight can significantly improve cholesterol markers. Start tracking calories to get into a modest calorie deficit for gradual weight loss.

Do Cardio Exercise Regularly

Aerobic exercise like brisk walking, running, cycling, and swimming increases HDL cholesterol while lowering LDL and triglycerides. Aim for 150 minutes weekly of moderate cardio for optimal cholesterol benefits. Consider joining an intramural sports team.

Quit Smoking

Cigarette smoking acutely raises total cholesterol and damages blood vessels. Kicking the habit can quickly boost HDL cholesterol and lower heart disease risk in young adults. Consider nicotine gum, patches, counseling, or medications to successfully quit.

Limit Alcohol

While moderate intake may benefit cholesterol levels, heavy drinking has the opposite effect. Stick to no more than 1 drink daily for women and 2 for men. One drink is 12 oz of beer, 5 oz of wine, or 1.5 oz of spirits. Avoid binge drinking.

Reduce Stress

Chronic stress takes a toll on cholesterol markers. Make time for stress relievers like yoga, deep breathing, walks outdoors, journaling, meditation, or hanging out with supportive friends. Getting enough sleep also helps temper stress.

Take Cholesterol Medication If Needed

For those with persistently high cholesterol despite diet and lifestyle efforts, cholesterol-lowering medication may be appropriate. Statins like atorvastatin and rosuvastatin are first-line drugs proven to lower LDL cholesterol and heart disease risk in high-risk young adults.

Diet Tips for Lowering Cholesterol in University

Following a heart healthy diet is essential for keeping cholesterol in check during university years. Here are practical nutrition tips for students living on campus or in shared housing:

Choose Lean Proteins

Load up on plant-based proteins like beans, lentils, tofu, edamame, and veggie burgers. Select lean poultry, fish, seafood, turkey, eggs, low-fat dairy, and 97% lean red meats. Avoid fatty cuts of beef and pork.

Load Up On Produce

Fill half your plate with non-starchy veggies at meals for fiber and antioxidants. Enjoy fruit, berries, and salads for snacks. Choose fresh or frozen over canned goods to limit added sodium.

Enjoy Whole Grains

Opt for minimally processed whole grains like oats, quinoa, brown rice, whole wheat pasta, and 100% whole grain bread. Look for 3+ grams of fiber per serving. Limit refined grains like white bread, bagels, and baked goods.

Monitor Portions

With all-you-can-eat dining halls, portion control is key. Stick to 14 plate lean protein, 14 plate whole grains or starch, 12 plate non

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.