Cholesterol Management

Today, we will delve into the ins and outs of cholesterol, how it affects your health, and most importantly, what you can do to keep it in check.

Table of Contents

• Understanding Cholesterol

• Assessing Your Cholesterol Levels

  • Cholesterol in adults

  • Cholesterol in children

  • Triglyceride

• Lifestyle Changes for Better Heart Health

  • Diet

  • Exercise

  • Manage Stress

• Medication Options

• Supplements

Understanding Cholesterol

Cholesterol is a waxy substance found in your blood that is essential for building healthy cells. However, having high levels of cholesterol can increase your risk of heart disease and stroke.

Types of Cholesterol

1. LDL (Low-Density Lipoprotein): Often referred to as "bad" cholesterol, high levels of LDL can lead to plaque buildup in your arteries, narrowing them and increasing your risk of heart disease.

2. HDL (High-Density Lipoprotein): Known as "good" cholesterol, HDL helps remove LDL cholesterol from your arteries, reducing your risk of heart disease.

3. Triglycerides: Another type of fat found in your blood, high triglyceride levels can also increase your risk of heart disease.

Assessing Your Cholesterol Levels

Before you can effectively manage your cholesterol, you need to know your numbers.

Schedule an appointment with your healthcare provider to get a lipid panel test. This blood test measures your cholesterol levels, including your total cholesterol, LDL, HDL, and triglycerides.

Cholesterol in adults

The American Heart Association (AHA) recommends that adults have their cholesterol checked every 4–6 years, starting at age 20 years. This is when cholesterol levels can start to rise.

Cholesterol in children

The CDC recommends children have their cholesterol checked between ages 9–11 yearsTrusted Source, and again between ages 17–21 years. Children with more risk factors, such as diabetes or obesity, may need to be checked more often.

Triglyceride

A doctor may request that you avoid food, or fast, for 8 to 12 hours before the test. Results are typically available within a few days.

Lifestyle Changes for Better Heart Health

Making simple lifestyle changes can have a significant impact on your cholesterol levels and reduce your risk of heart disease.

Diet

• Eat monounsaturated fats: These healthy fats can help lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. Some excellent sources of monounsaturated fats include olive oil, nuts (such as almonds, cashews, and pecans), avocados, and olives.

• Polyunsaturated fats: These fats can help lower LDL cholesterol levels, especially when they include omega-3 fatty acids. Include foods rich in polyunsaturated fats, such as fatty fish (salmon, mackerel, and herring), flaxseeds, chia seeds, and walnuts, in your diet regularly.

• Eat soluble fiber: Soluble fiber can help lower LDL cholesterol levels by binding to cholesterol particles and removing them from the body. Include foods rich in soluble fiber, such as oats, beans, lentils, Brussels sprouts, fruits, and flaxseeds, in your daily diet to support heart health.

• Limit Saturated and Trans Fats: Reduce your intake of foods high in saturated and trans fats, such as fried foods, processed snacks, and fatty meats.

Exercise

• Get Moving: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.

• Strength Training: Include strength training exercises at least two days a week to improve heart health and muscle mass.

Manage Stress

• Practice Relaxation Techniques: Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing exercises, or yoga.

Medication Options

In some cases, lifestyle changes alone may not be enough to manage cholesterol levels. Your healthcare provider may recommend medication to help lower your cholesterol.

Statins

• How They Work: Statins work by blocking the production of cholesterol in the liver, thereby lowering LDL levels.

• Common Side Effects: Muscle pain, liver abnormalities, and digestive issues are potential side effects of statin medications.

Other Medications

• Ezetimibe: This medication works by reducing the absorption of cholesterol from the foods you eat.

• PCSK9 Inhibitors: These injectable medications can lower LDL cholesterol levels by targeting a specific protein in the liver.

Supplements

Certain supplements may have beneficial effects on cholesterol levels and heart health.

• Fish oil supplements, rich in omega-3 fatty acids, can help lower triglyceride levels and reduce inflammation in the body.

• Psyllium, a soluble fiber supplement, can also help lower LDL cholesterol levels when taken as part of a healthy diet.

• Coenzyme Q10 supplements may support heart health by promoting energy production in cells.

Additional Resources:

• American Heart Association: https://www.heart.org/en/health-topics/cholesterol

• National Heart, Lung, and Blood Institute: https://www.nhlbi.nih.gov/health-topics/management-blood-cholesterol-in-adults

• Healthline: https://www.healthline.com/health/high-cholesterol/levels-by-age

This newsletter is for informational purposes only and is not intended to provide medical advice. Always consult with a healthcare professional before starting any new supplements or making significant changes to your diet or exercise routine, especially if you have existing health conditions or are taking medications.