Coping with High Cholesterol
By Jennifer Snyder, RD, LDN, CSR
September is not only a time for children to go back to school; it’s also a time for adults to get some education as well – on managing their cholesterol! September is National Cholesterol Month, a good time to brush up on your cholesterol knowledge, get your levels checked and take steps to lower them if they are high.
So what is cholesterol? Cholesterol is a fat-like substance found in blood cells. On average, we produce about 75% of the cholesterol in our body. The other 25% comes from the diet. Too much cholesterol can cause plaque buildup in the arteries. Over time, plaque can trigger a heart attack or stroke. Adults over 20 are recommended to get a lipid panel (by giving a blood sample) at least once every five years. Do you know your score?
In general, the following levels are acceptable:
- Total Cholesterol: below 200mg/DL
- LDL (Low Density Lipoprotein): 100-129 mg/DL
- HDL (High Density Lipoprotein): above 60mg/DL
- Triglyceride: below 150mg/DL
So what is the difference between LDL and HDL? LDL, the “lousy” cholesterol, is considered bad because it combines with other substances in the body to clog arteries. The lower your LDL, the better off you’ll be. On the other hand, HDL, the “healthy” cholesterol, helps remove bad cholesterol and prevent buildup of plaque inside of arteries. Low HDL is a major risk factor for heart disease, so a score of more than 60mg/DL is desirable.
Cholesterol-rich foods, like eggs and seafood, are no longer completely forbidden for those with high cholesterol. Research shows that the cholesterol we consume has only a small effect on the blood. Rather, foods containing saturated fat and trans-fat are of greater concern. In addition to poor diet, other factors that can increase your chances of high cholesterol include a family history of high cholesterol, being overweight, living a sedentary lifestyle and smoking.
Changing your diet can be a powerful way to fight high cholesterol. Soluble fiber (found in whole-grain bread, fruit, oatmeal and beans) and psyllium can help reduce LDL. Incorporating more foods rich in Omega-3 into your diet (like fish, olive oil and walnuts) can increase HDL and lower total cholesterol levels. Limiting consumption of saturated and trans-fats, found in animal products, tropical oils, fried foods and store-bought baked goods (like chips and cookies) can reduce LDL and total cholesterol.
Reversing years of damage to clogged arteries can take time, so take preventative steps now to ensure that your future is healthy.
In addition to changing dietary habits, exercising 30 to 60 minutes a day, losing 10% of your body weight if overweight, reducing stress and putting down the cigarettes are all very effective ways to meet your cholesterol goal. A recent study from the Journal of the American Medical Association found that a fiber-rich diet and regular dietitian consultations can significantly lower your cholesterol. So talk to your dietitian today about what you can do to get cholesterol in check!
