Cholesterol: What You Need to Know
https://medlineplus.gov/cholesterol.html
Cholesterol is a waxy substance found in all cells in the body. It is essential for making hormones, vitamin D, and substances that help digest food. However, too much cholesterol can build up in the arteries, leading to heart disease and stroke.
There are two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL cholesterol is known as the "bad" cholesterol because it can build up in the arteries and cause plaque to form. HDL cholesterol is known as the "good" cholesterol because it helps to remove LDL cholesterol from the arteries.
Your cholesterol levels are measured with a blood test called a lipid profile. The lipid profile measures your total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.
A normal total cholesterol level is less than 200 milligrams per deciliter (mg/dL). An LDL cholesterol level of less than 100 mg/dL is considered ideal. An HDL cholesterol level of 60 mg/dL or higher is considered good. Triglyceride levels of less than 150 mg/dL are considered normal.
If your cholesterol levels are high, your doctor may recommend lifestyle changes, such as eating a healthy diet, exercising regularly, and losing weight. If lifestyle changes are not enough to lower your cholesterol, your doctor may prescribe medication.
What Causes High Cholesterol
There are several factors that can contribute to high cholesterol, including:
Age: Cholesterol levels tend to increase with age.
Family history: If you have a family history of high cholesterol, you are more likely to develop high cholesterol yourself.
Race: African Americans and Hispanic Americans are more likely to have high cholesterol than Caucasian Americans.
Gender: Men are more likely to have high cholesterol than women.
Weight: Obesity is a major risk factor for high cholesterol.
Physical activity: People who are physically inactive are more likely to have high cholesterol than people who are active.
Diet: A diet high in saturated and trans fats can raise cholesterol levels.
Smoking: Smoking can raise cholesterol levels.
Diabetes: Diabetes can increase the risk of high cholesterol.
How to Lower Cholesterol
There are several things you can do to lower your cholesterol, including:
Eat a healthy diet: A healthy diet for lowering cholesterol includes plenty of fruits, vegetables, and whole grains. It is also important to limit saturated and trans fats, cholesterol, and added sugars.
Exercise regularly: Exercise helps to lower cholesterol by increasing HDL cholesterol and decreasing LDL cholesterol. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Lose weight: If you are overweight or obese, losing even a small amount of weight can help to lower your cholesterol.
Stop smoking: Smoking can raise cholesterol levels. Quitting smoking can help to lower your cholesterol.
Manage diabetes: If you have diabetes, managing your blood sugar levels can help to lower your cholesterol.
Medication
If lifestyle changes are not enough to lower your cholesterol, your doctor may prescribe medication. There are several types of cholesterol-lowering medications available, including statins, fibrates, and bile acid sequestrants.
Taking Control of Your Cholesterol
High cholesterol is a serious risk factor for heart disease and stroke. However, by taking control of your cholesterol levels, you can reduce your risk of these serious health problems. Talk to your doctor about your cholesterol levels and what you can do to lower them.
Here are some additional tips for lowering your cholesterol:
Choose lean meats and poultry.
Eat fish at least twice a week.
Limit processed foods.
Read food labels carefully.
Choose foods that are low in saturated and trans fats.
Cook with olive oil or canola oil.
Use nonstick cookware.
Eat plenty of fiber.
Drink plenty of water.
Get regular checkups.
By following these tips, you can help to keep your cholesterol levels in check and reduce your risk of heart disease and stroke.
