Know Your Numbers: Cholesterol
When you hear the word cholesterol, does it make you cringe a little? If you’re like most people, the answer is probably yes. Most of us think the word cholesterol is a “bad” word and we should do everything possible to eliminate it from our lives. It immediately brings to mind images of clogged arteries and the impending doom of a heart attack. Despite all the negative press cholesterol gets, it’s actually a very important substance that our body needs to stay healthy. Yup, you heard right – we NEED cholesterol. It only becomes the bad guy when we have too much circulating in our body. So what exactly is cholesterol and how can we keep it in check?
What is cholesterol?
Cholesterol is a waxy, fat-like substance that circulates throughout your body in your blood stream. Your body needs cholesterol to make new cells, hormones and certain vitamins. The cholesterol in our bodies comes from two different places: our liver makes cholesterol and we also get some from the foods we eat. Cholesterol is found in animal products that we consume like meat, poultry, and dairy. Foods that contain saturated fats and trans fats are the biggest dietary contributors to high cholesterol. Cholesterol levels that are too high can lead to plaque buildup in your arteries (atherosclerosis) which puts you at a high risk for a heart attack or stroke in the future.
How is cholesterol measured?
Cholesterol is measured by taking a sample of your blood. When your doctor gets the results back, he or she will go over the numbers with you. Some words you may hear them use will be LDL, HDL and triglycerides. Each of these numbers contributes to your total cholesterol levels. Based on this information, you and your doctor can get a good picture of the overall health of your blood vessels. So, why is high cholesterol bad? The higher your cholesterol: the more plaque buildup in your arteries and the greater your risk for a heart attack or stroke. Remember though, not all cholesterol is bad. I’m sure you’ve heard of the terms good and bad cholesterol, but what do they actually mean?
What is bad cholesterol?
LDL, or low density lipoproteins, are the bad cholesterol. LDLs are what contribute to plaque buildup in your arteries which can lead to heart attacks and stroke.
What is good cholesterol?
HDL, High density lipoproteins, are considered to be good cholesterol. HDLs help to carry the LDLs away from your arteries and back to the liver where they can be broken down and eliminated from the body. But they cannot eliminate all the LDL on their own. They really only have the ability to transport about 1/3 to 1/4 of LDL back to the liver. So while having a high HDL level is good, you cannot rely solely on it for protection.
What are triglycerides?
Triglycerides are a third number that your doctor will be watching to determine your overall cholesterol level. Most of the fat stores in your body are in the form of triglycerides. Your diet play an important role in triglyceride formation. When you eat excess calories they may be kept in your body as triglycerides. Diabetes, thyroid disorders, kidney disease, and liver disease can also cause your triglycerides to go up. High triglycerides combined with high LDL and low LDL levels have been linked to an increase in plaque buildup in your arteries.
What is a healthy cholesterol level?
Healthy levels of cholesterol are determined by your age and gender. The chart below breaks down what your HDL, LDL and triglycerides should be based on your sex.
How can you lower your cholesterol?
What can you do to lower your cholesterol levels if you find yourself with some undesirable test results? There are quite a few things you can do to boost your HDL while lowering your LDL and triglycerides.
Diet – this is a big one. Changing your diet can have the biggest effect on your cholesterol levels overall.
Reduce saturated fats – saturated fats are found in red meat and full-fat dairy products
Stop eating foods with trans fats – these are often found in processed foods and margarines
Increase your intake of Omega-3 fatty acids – eat more fish! Omega-3’s are also found in certain nuts and flaxseeds
Eat more soluble fiber - Lots of fruits and vegetables contain soluble fiber as well as some beans and oatmeal.
Exercise – We all know exercise is important for your overall physical and mental health. So of course we would expect exercise to help with your cholesterol levels too. Working out helps your body remove excess LDLs which clog your arteries. It has also been show to raise your good cholesterol and burns those extra calories before they can be stored in your body unnecessarily.
Quit smoking – Smoking makes your LDLs “stickier”, allowing them to buildup and clog your arteries much easier. This is just one of the thousands upon thousands of reasons why you should quit smoking.
Medication – For some people, diet and exercise alone may not be enough to overrule their genes. This is where prescription medications can play a big part in lowering your LDL levels and ultimately reducing your chances of a heart attack or stroke. A class of medications called statins are usually prescribed first by your doctor. There are several other medications available if you cannot take a statin or you need multiple therapies to bring your levels down even further. Your doctor will talk to you about the different options available depending on your cholesterol levels and the goals you are both trying to achieve.
There are usually no symptoms of high cholesterol so the only way to know is to get tested. High cholesterol is a very treatable condition and for most people, a few lifestyle changes can have a huge impact. If medication is needed in addition to diet and exercise, don’t hesitate to ask your doctor or pharmacist any questions you may have. We are here to help!
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