Many people hear the word cholesterol and become worried, stressed their provider will tell them their cholesterol is too high. However, did you know that our bodies actually need cholesterol to function? Cholesterol naturally occurs in our body as a waxy, fat-like substance produced in the liver that helps produce healthy cells, vitamins and many hormones in the body.
There are two types of cholesterol: the good kind, known as High-density lipoprotein cholesterol, or HDL, and the bad kind, known as Low-density lipoprotein cholesterol, or LDL. The liver produces all the cholesterol the body needs. However, a small amount of the cholesterol in our body comes from the foods we eat. More specifically, bad cholesterol comes from foods rich in saturated and trans fats such as meat, cheese, milk or other animal products. Too much of these fats can increase the amount of cholesterol in the body which in turn leads to a buildup of plaque in the blood vessels. Increased plaque in the blood vessels can lead to blockages which cause heart attacks or strokes. As heart disease and stroke are two of the leading causes of death in the United States, it’s important that everyone be knowledgeable about cholesterol and know their cholesterol levels.
Being educated about cholesterol means that you are aware of what cholesterol is, the dangers associated with your cholesterol being too high and how to lower cholesterol levels. Unfortunately, similar to high blood pressure, a person can have no symptoms and still have high cholesterol. The best way to determine if a person’s cholesterol levels are too high is through routine lab work. Thankfully cholesterol levels are a lab that is routinely checked and monitored by primary care providers (PCP). This is yet another reason why it’s so important that you see your PCP regularly.
Having high cholesterol levels puts a person at twice the risk of a heart attack. As nearly 2 out of every 5 Americans cholesterol levels are too high, it’s important to discuss ways to lower and manage your cholesterol. The good news is that cholesterol can be lowered with lifestyle changes such as diet modification and exercise. Data has also shown that a moderate level of exercise, as approved by your PCP, can help to improve cholesterol levels.
Diet modification is one of the best ways to help your cholesterol. Avoiding foods that are most likely to have higher levels of trans or saturated fats is important. Examples of these foods include:
• Fried Foods, especially those cooked in butter or shortening and the process of frying foods increases trans fatty acids leading to higher cholesterol levels.
• Processed meats such as bacon or sausage, or other meats that have been altered from their natural form, have been shown to have higher sodium and saturated fats that lead to clogging arteries.
• Baked goods are a food that should be limited since they are typically made with butter and also have higher levels of sugars which has been linked to impacting cholesterol levels.
• Red meats such as beef and pork should be limited or avoided all together as they are naturally higher in cholesterol and saturated fats.
• Refined carbohydrates such as pastas, rice and bread should be limited as they don’t naturally have high cholesterol levels however, the way they are processed in the body is similar to how sugars are broken down.
Along with lifestyle modifications, it’s important to learn your family’s history of high cholesterol as that can impact a person’s cholesterol levels as well. The American Heart Association recommends Check, Change and Control when it comes to cholesterol. This means:
• Check your cholesterol levels.
• Change your lifestyle and diet to help improve levels.
• Control your cholesterol with help from your PCP as needed.
Given the impact cholesterol can have on our bodies, it’s important that everyone become familiar with their own cholesterol levels and work to improve them as needed to avoid more serious health conditions.
