Cholesterol is a waxy, fat-like substance that is found in all cells of the body. It is an essential component of cell membranes and is used to produce hormones, vitamin D, and bile acids that help digest fat. However, high levels of cholesterol in the blood can lead to buildup on artery walls, increasing risk of heart disease and stroke.
There are two main types of cholesterol:
- LDL cholesterol - the "bad" cholesterol that can build up on artery walls. LDL stands for low-density lipoprotein. The higher the LDL level, the greater your heart disease risk. - HDL cholesterol - the "good" cholesterol that carries cholesterol from other parts of the body back to the liver which removes it. HDL stands for high-density lipoprotein. Higher levels of HDL lower your risk for heart disease.
When getting your cholesterol tested, results will provide levels of total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides (another form of fat in the blood):
- Total cholesterol - desirable is less than 200 mg/dL - LDL cholesterol - optimal is less than 100 mg/dL - HDL cholesterol - recommended is 60 mg/dL or higher - Triglycerides - ideal is less than 150 mg/dL
High cholesterol has no signs or symptoms. The only way to know if your cholesterol levels are high is to get tested. Testing is recommended every 4-6 years for healthy adults. More frequent testing may be needed for those with cardiovascular risk factors.
What affects cholesterol levels?
- Diet - Saturated and trans fats raise LDL cholesterol levels. Limiting these and eating more unsaturated fats can help lower LDL. - Weight - Being overweight tends to increase LDL and lower HDL. Losing weight can help. - Physical activity - Regular exercise can raise HDL and lower LDL. Aim for at least 150 minutes per week. - Age - Cholesterol levels rise as we age. Be more diligent about healthy lifestyle choices. - Genetics - High cholesterol can run in families. Know your family history. - Smoking - Lowers HDL cholesterol. One more reason to quit!
How to lower high cholesterol
- Heart healthy diet - Eat more fruits, vegetables, whole grains. Limit saturated fats, trans fats, sodium, sugar, and cholesterol. - Exercise - Get at least 30-45 minutes most days to raise HDL. - Lose weight - If overweight, losing just 5-10% can improve cholesterol numbers. - Quit smoking - Boosts HDL. - Medication - If lifestyle changes aren't enough, cholesterol-lowering medications like statins may be prescribed.
Don't take high cholesterol lightly - make heart health a priority. If you've been told you have high cholesterol, take steps to lower it through diet, activity, weight loss, and medication if needed. Getting and keeping cholesterol levels in a healthy range reduces your risk of heart attack and stroke.
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