SHREVEPORT, La. – It’s cholesterol education month, and having high cholesterol levels is a major risk factor for heart disease, the leading cause of death in the US.
There are usually no symptoms associated with having high levels of cholesterol, so it’s important to get your lipid lab numbers checked, which includes your total cholesterol, HDL (the good cholesterol), LDL (the bad cholesterol), and triglycerides.
Adults ages 20 years and older should have their cholesterol levels checked every four to six years, or more frequently if there are other risk factors like family history, high blood pressure, diabetes, or are overweight or obese.
“Cholesterol is like a fatty, waxy, like substance found in all of our cells. That plays an important role in making hormones, vitamin D and substances. They break down and digest the food. But however, cholesterol itself is essential. Having too much of it in your blood can increase the risk of heart disease and stroke, which is the problem,” said Montrice Hartwell, a family and nurse practitioner with Ochsner LSU Health.
While you can’t change your family history, you can change your lifestyle. Lifestyle factors play a huge role in managing cholesterol levels, especially for reducing bad cholesterol levels like LDL and triglycerides.
Focus on reducing your intake of saturated fats and trans fats, found in fatty animal products, and ultra-processed foods. This actually more productive than reducing the amount of cholesterol you eat. Increasing intake of soluble fiber, found in fruits, vegetables, beans, and whole grains, and increasing intake of heart healthy fats like olive oil, avocados, tree nuts and seeds like chia and flax seeds. Engaging in consistent regular exercise can even increase your good HDL cholesterol.
“With the HDL, that’s what we consider the good cholesterol in this cholesterol. It removes excess cholesterol from your blood stream and it carries it back to the liver for disposal,” says Hartwell.
Other lifestyle factors to consider when improving your cholesterol levels include maintaining a healthy weight, quitting smoking, and reducing alcohol intake.