She Strengthens

Understanding Cholesterol: The Key to Optimal Health

Cholesterol is often viewed as a health villain, but what does it really mean? This waxy substance, produced by the liver and circulating through our blood, plays a crucial role in various bodily processes, including hormone production, vitamin D synthesis, and fatty acid digestion.

The Good, the Bad, and the Waxy

A blood cholesterol test reveals three key components: LDL (low-density lipoprotein), HDL (high-density lipoprotein), and triglycerides. LDL, the “bad” kind, increases the risk of heart disease when levels are high. HDL, the “good” kind, carries excess cholesterol to the liver for disposal. Triglycerides, another type of fat in the blood, are associated with a higher risk of heart disease and stroke.

Cholesterol Levels Across the Lifespan

Cholesterol levels tend to rise between ages 20 and 65, with men typically experiencing higher levels until age 55. For women, menopause often triggers a cholesterol increase.

Deciphering Cholesterol Results

Total cholesterol is comprised of HDL, LDL, and triglycerides. For optimal cardiovascular health, aim for more HDL, less LDL and triglycerides, and a total level under 200 milligrams per deciliter.

Lifestyle Tips for Healthy Cholesterol

Eat This Fat, Not That

Focus on healthy fats like olive oil, canola oil, avocados, nuts, and fish, while limiting saturated fat, trans fat, and dietary cholesterol.

The TLC Program: Self-Care for Your Blood Lipids

The National Heart, Lung, and Blood Institute recommends Therapeutic Lifestyle Changes (TLC) to manage cholesterol, including:

• Reducing saturated fat intake
• Limiting dietary cholesterol
• Increasing soluble fiber and plant sterols/stanols

Fiber: The Fat Blocker

Soluble fiber creates a gel-like barrier in the intestines, blocking cholesterol and fats from being absorbed. Good sources of soluble fiber include oatmeal, whole fruit, beans, lentils, flaxseed, sunflower seeds, and hazelnuts.

Other Lifestyle Modifications

• Quit smoking to avoid damaging blood vessels and lowering good HDL cholesterol
• Limit alcohol consumption to minimize heart damage and triglyceride increase
• Engage in regular physical activity to raise HDL and lower triglycerides
• Maintain a healthy weight through a balanced diet and exercise

When to See a Doctor

• Children between ages 9-11 should be screened for high blood cholesterol levels
• Adults aged 20 and older should have their cholesterol tested every 5 years, or more often if cholesterol is elevated
• If you have a history of heart attack, stroke, or peripheral arterial disease, your doctor may prescribe cholesterol-lowering medication

Medications for High Cholesterol

• Omega-3 fatty acids can reduce triglycerides and prevent blood clots and inflammation
• Niacin can raise HDL levels while decreasing LDL, triglycerides, and total cholesterol
• Cholesterol absorption inhibitors, bile acid sequestrants, statins, and fibrates are other medication options

The Bottom Line

High cholesterol affects nearly one-third of American adults and 7% of children aged 6-19, increasing the risk of cardiovascular disease. However, with diet modification, exercise, and medication (if necessary), cholesterol levels can be lowered, promoting optimal health and reducing cardiovascular risk.