Most people know high cholesterol increases your risk for heart disease, heart attacks and stroke, but what they don’t know is whether or not they have high levels. High cholesterol has no symptoms, so the only way to check your cholesterol level is through a blood test. Adults should get a baseline screening, also known as a lipoprotein profile, which takes a snapshot of total cholesterol, including LDL, HDL and triglycerides.
Cholesterol is a waxy substance found in the fats (lipids) in the blood. It’s needed by the body to build healthy cells, however too much cholesterol can leave fatty deposits in blood vessels, causing decreased flow of oxygen-rich blood to the arteries of the heart and the brain.
Cholesterol travels through the bloodstream attached to proteins. The combination of proteins and cholesterol is called lipoprotein. Low-density (LDL), or “bad” cholesterol, transports cholesterol particles throughout your body, leaving it to build up in the wall of your arteries and making them hard and narrow. High-density lipoproteins (HDL), or “good” cholesterol, picks up this excess cholesterol and takes it back to the liver. Triglycerides are a certain type of fat in the blood that at high levels can contribute to heart disease.
Normal ranges :
Total Cholesterol: below 200mg/dL
LDL: below 100mg/dL
HDL: 60mg/dL or higher
Triglycerides: below 150mg/dL
Once you know your levels, there are some easy ways to begin to lower your cholesterol, or keep it low.
- Stop eating trans fats. Read labels, and avoid partially hydrogenated oil.
- Increase your physical activity. Just 10-20 minutes a day can make a change for the good!
- Maintain a healthy body weight. Those with a BMI of more than 30, or a waist circumference of more than 40 inches for men or 35 inches for women, are particularly at risk for developing high cholesterol.
- If you smoke, stop.
- Go meatless one day a week, and aim to eat fish twice a week.
- Substitute olive oil for butter where you can.
- Eat foods high in soluble fiber, like oatmeal, apples, prunes and beans. These help keep the body from absorbing cholesterol.
- Drink more water and eliminate high calorie drinks like flavored coffees, sodas and alcohol.
- Keep your sugar in check – high sugar levels contribute to higher LDL levels.
- Reduce stress. Relax for at least 30 minutes a day – read, listen to music, or meditate.
By following some of the above tips, you can help lower your cholesterol and stay on a path to long-term good health!
Loretta is the Employee Health Nurse at the Gurwin Jewish Nursing & Rehabilitation Center
