September is National Cholesterol Education Month, which makes it a great time to get your blood cholesterol checked and take steps to lower it if it is high. Too much cholesterol in the blood is one of the risk factors for heart disease and stroke, which are the two leading causes of death in the United States. Keeping your cholesterol in the normal range is a great step you can take to prevent these diseases.
What is cholesterol?
Cholesterol is a waxy, fat-like substance that your body needs. But when you have too much in your blood, it can build up on the walls of your arteries and form blockages. This build-up can lead to heart disease, heart attack and stroke.
There are two types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is sometimes also known as “good” cholesterol, while LDL is known as “bad” cholesterol.
Why is screening important?
Seventy-one million adults have high cholesterol, but only one-third of them have the condition under control. Regular screenings are key to identifying high cholesterol, because this condition has no symptoms. And screening is easy: your doctor can order a simple blood test to check your cholesterol levels.
The National Cholesterol Education Program recommends that adults aged 20 years or older have their cholesterol checked every five years. However, you may need to have your cholesterol checked more often if any of the following applies to you:
· Your total cholesterol is 200 mg/dL or higher.
· You are a man older than age 45 or a woman older than age 50.
· Your HDL cholesterol is lower than 40 mg/dL.
· You have other risk factors for heart disease and stroke.
How to prevent or treat high cholesterol?
There is plenty you can do to help keep your cholesterol in a healthy range. Make these therapeutic lifestyle choices, and stay on the road to a healthier you!
1. Eat a healthy diet. Two main nutrients in the foods you eat make your LDL “bad” cholesterol level go up: saturated fat (a type of fat found mostly in foods that come from animals); and cholesterol (which comes only from animal products). Saturated fat raises your LDL-cholesterol level more than anything else in your diet. Eating too much saturated fat and cholesterol is the #1 reason for high levels of cholesterol and a high rate of heart attacks in the United States. Reducing the amount of saturated fat and cholesterol you eat is a very important step in reducing your blood cholesterol levels. Eating fiber also can help lower cholesterol.
2. Exercise regularly. Regular physical activity may lower LDL “bad” cholesterol and raise HDL “good” cholesterol levels. It is recommended that adults engage in moderate-intensity exercise for 2 hours and 30 minutes every week.
3. Maintain a healthy weight. Being overweight or obese can raise your cholesterol levels, and losing weight can help lower it. Weight loss also helps to lower triglycerides and raise HDL “good” cholesterol levels.
4. Quit smoking. Smoking increases the risk of coronary artery disease in people with high cholesterol and other diseases that increase the risk of heart disease, such as high blood pressure and diabetes. Smoking also lowers good HDL cholesterol levels. If you smoke, quitting is one of the greatest steps you can take for your health.
5. Lessen your stress. Studies have shown that over a long period of time, stress can contribute to raising blood cholesterol levels, primarily because stress affects your habits. When we are under stress, we tend to avoid healthy choices and do things that may make us feel good at that moment. Learning to lessen your stress can help you stay on the path to a healthier lifestyle.
Taking steps to live a healthier life can help lower cholesterol, and with that your risk for heart disease and stroke. Start today for a healthier tomorrow!
