"Cholesterol is a substance our
bodies make naturally, and it can be both good and bad," says
Jose Mejia, M.D.,
a
cardiologist with The Austin
Diagnostic Clinic. "Knowing about cholesterol and getting a
yearly cholesterol test is important for everyone starting in
their early 20s. High levels of cholesterol can affect your
heart health and your risk for heart disease, heart attack, and
stroke."
Controlling your levels with diet
The good news about cholesterol is that it can often be managed
by lifestyle and dietary changes. Staying active, losing weight,
and eating a low-fat, high-fiber diet can all help lower your
cholesterol. Eating fewer foods high in saturated fats, trans
fats, and cholesterol can also lower your cholesterol levels.
This includes fatty meat, dairy products, and eggs.
There are some foods you can eat that can actually improve your
cholesterol levels, including:
• Oatmeal. Oatmeal,
and other foods with soluble fiber, can bind to cholesterol in
your digestive track. Soluble fiber is believed to reduce the
amount of cholesterol that you absorb from food.
• Fish. Fish contains high levels of omega-3 fatty
acids, which are good for your heart and also reduce blood
pressure. In clinical studies, omega-3 fatty acids have been
shown to lower triglyceride levels. Omega-3 fatty acids can
also be found in canola oil and flaxseed.
• Walnuts and almonds. Along with a few other types of
nuts, almonds and walnuts contain polyunsaturated fatty acids,
which keep your blood vessels healthy and lower cholesterol.
• Olive oil. Olive oil can help lower bad cholesterol
without affecting good cholesterol. It contains
monounsaturated fat and antioxidants, which are both good for
your heart.
• Plant sterols or stanols. Many foods such as juices,
margarine, and yogurt are fortified with sterols or stanols.
These plant substances are thought to block the absorption of
cholesterol.
"Some people have more success
with dietary changes to manage cholesterol levels," says Dr.
Mejia. "Others may need to take medication to help them make a
significant change in their cholesterol levels."
Vitamins and supplements
There are many supplements and vitamins that claim to lower
cholesterol, including garlic, ginseng, and guggul. Most of
these supplements don't have enough conclusive evidence to
support their use as significant cholesterol-lowering tactics.
Niacin, a naturally-occurring B vitamin, does seem to raise good
cholesterol levels, but niacin has potentially serious side
effects and you should consult a doctor before using it.
Soy protein also has a modest effect on lowering bad
cholesterol. But research suggests that even consuming large
amounts of soy protein daily doesn’t lower bad cholesterol
enough to reduce heart disease risk.
Lifestyle and weight
In addition to diet, there are other factors that influence your
cholesterol levels. Being overweight can contribute to high
levels of cholesterol. Even losing five or ten pounds can help
you lower you bad cholesterol and raise your good cholesterol
levels. Try cutting out a few calories by substituting healthier
snacks or switching out water for soda.
Exercise is another good way to help control cholesterol. More
physical activity can lower your triglycerides and bad
cholesterol, and may also raise your good cholesterol. Try
taking short walks at lunch every day. Even 30 minutes of daily
exercise can help make a difference.
"If you're a smoker and you need to lower your cholesterol, one
of the best things you can do is quit smoking," adds Dr. Mejia.
"Smoking can lower your good cholesterol levels. Also, only
drink alcohol in moderation, as it can adversely affect your
cholesterol levels."
Seasonal rise and fall
A study published in the Archives of Internal Medicine found
that people's cholesterol levels change according to the season,
and seem to be slightly higher in winter.
"It's a good idea to get your cholesterol checked at different
times of year, since activity levels or changes in diet may have
an effect on your cholesterol levels," says Dr. Mejia. "That
way, doctors can get a better overall picture of your
cholesterol throughout the year."
You can make an impact on your overall health by learning about
cholesterol and developing a plan for managing your cholesterol.
"There's no magic way to reduce your cholesterol levels," says
Dr. Mejia. "But a comprehensive management plan, including diet
and exercise, can help you lower your risk for heart disease and
stroke. Talk with your doctor to help develop a plan that will
work for you."
More Information . . .
Cholesterol basics
There are two types of cholesterol: HDL or "good" cholesterol,
and LDL or "bad" cholesterol. Having not enough "good"
cholesterol and too much "bad" cholesterol can lead to health
problems. High levels of cholesterol can lead to the build up of
plaque, or fatty deposits, in the arteries, which can lead to
heart attack or stroke. The American Heart Association
recommends that everyone after age 20 get a cholesterol test
every five years to help you manage your cholesterol levels. If
you do have high cholesterol, your doctor may recommend that you
get it checked more often.
"Your target number for LDL cholesterol should be less than 100
mg/dL," says Jose Mejia, M.D., a cardiologist at The Austin
Diagnostic Clinic. "Good cholesterol reduces the amount of bad
cholesterol in your body, and you want that number to be around
60 mg/dL or more. Your total cholesterol is the total amount of
all cholesterol in your body, and it's best to have less than
200 mg/dL."
Triglycerides are another number to watch. Triglycerides are a
different type of fat in your blood that can also raise your
risk of heart disease. You should have a triglyceride level of
less than 150 mg/dL to be in the healthy range.
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