Knowing Your Numbers: Cholesterol
Ashley Goudey- Nutrition, Food Safety and Health Agent
High cholesterol affects more than 65 million Americans and is a serious health condition that increases the risk for heart disease-the number one killer of Americans. The greater your blood cholesterol levels, the greater your risk. Do you know your cholesterol numbers? If not, there’s no better time than now to get them checked. Many people are living with high cholesterol levels and are at an increased risk of heart disease without realizing it.
· Talk to a medical provider for personalized treatment options.
· Exercise most days of the week. With your doctor's OK, work up to at least 30 minutes of exercise a day.
· Maintain a healthy weight.
· Add soluble fiber to your diet (oats, fruits, vegetables, and legumes).
· Avoid smoking and secondhand smoke.
· Eat foods high in good, unsaturated fats, including omega-3 fatty acids (sesame, flax, pumpkin seeds, avocado, olive oil, peanut butter, and fish).
High cholesterol affects more than 65 million Americans and is a serious health condition that increases the risk for heart disease-the number one killer of Americans. The greater your blood cholesterol levels, the greater your risk. Do you know your cholesterol numbers? If not, there’s no better time than now to get them checked. Many people are living with high cholesterol levels and are at an increased risk of heart disease without realizing it.
Cholesterol is a waxy lipid (fat) found in all body cells. Our body uses cholesterol to make hormones, bile acids, vitamin D, and other substances. There are two forms of cholesterol: low-density lipoprotein cholesterol (LDL)-also known as the “bad” Cholesterol-and high-density lipoprotein cholesterol (HDL) –the “good” cholesterol. Too much LDL cholesterol creates a plaque that can accumulate and clog the arteries, causing heart disease and stroke. HDL is known as the “good guy” because it helps clean the artery walls and carry away the excess bad cholesterol.
The recommended target cholesterol for men and women is less than 200 milligrams per deciliter of blood. Cholesterol can be checked through simple blood tests. The American Heart Association recommends a “fasting lipoprotein profile” every five years starting at age 20. This fasting test helps accurately measure the total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides in your blood. Additional screenings are recommended for men age 45 and older and women age 50 and older. Additional screenings are also recommended if total cholesterol is 200mg/dl or higher, HDL cholesterol levels are lower than 40 mg/dl, or other risk factors for heart disease and stroke are present.
Lifestyle changes to improve cholesterol:
· Talk to a medical provider for personalized treatment options.
· Exercise most days of the week. With your doctor's OK, work up to at least 30 minutes of exercise a day.
· Maintain a healthy weight.
· Add soluble fiber to your diet (oats, fruits, vegetables, and legumes).
· Avoid smoking and secondhand smoke.
· Eat foods high in good, unsaturated fats, including omega-3 fatty acids (sesame, flax, pumpkin seeds, avocado, olive oil, peanut butter, and fish).
