Understanding cholesterol: What you need to know

Cholesterol is a term you’ve probably heard a lot, but do you know what it is and why it’s important? Let’s break it down into simple terms so you can understand why managing your cholesterol levels is crucial for your health.

 

What is cholesterol?

Cholesterol is a waxy, fat-like substance found in every cell of your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your liver makes all the cholesterol your body needs, but cholesterol also comes from foods you eat, like meat, poultry, and full-fat dairy products.

 

Why is cholesterol important?

Cholesterol isn't bad by itself. In fact, your body needs it to function properly. But when you have too much cholesterol in your blood, it can combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries, making them narrow and stiff, which can lead to heart disease, heart attacks, or strokes.
 

Types of cholesterol: The good and the bad

There are two main types of cholesterol that you should know about:

1. Low-density lipoprotein (LDL) - "bad" cholesterol: LDL cholesterol is often referred to as "bad" cholesterol because it takes cholesterol to your arteries, where it can build up in the walls of your arteries. This buildup of plaque can lead to heart disease and stroke.
2. High-density lipoprotein (HDL) - "good" cholesterol: HDL cholesterol is known as "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Higher levels of HDL are associated with a lower risk of heart disease.

 

What are the symptoms of high cholesterol?

One of the tricky things about high cholesterol is that it doesn’t usually have any symptoms. Most people don’t know they have high cholesterol until they have a blood test. However, there are a few signs that might suggest your cholesterol levels are too high:

• Xanthomas: These are soft, yellowish lumps on the skin, which may indicate high cholesterol.
• Chest Pain: Angina, or chest pain caused by heart disease, can be related to high cholesterol.
• Impotence in men: High cholesterol can lead to problems with blood flow, which may cause impotence.

 

How can you lower your cholesterol naturally?

If your cholesterol levels are high, there are several natural ways to bring them down. Here are 10 tips to help you manage your cholesterol:

1. Read nutrition labels: Avoid foods high in trans fats.
2. Choose lean meats: Opt for meats with fewer saturated fats like fish or chicken.
3. Eat more fiber: Foods like whole grain bread, beans, and lentils are high in soluble fiber, which can help reduce cholesterol.
4. Snack on healthy foods: Fruits, vegetables, and nuts like avocados, apples, and walnuts are great for lowering cholesterol.
5. Dairy alternatives: Choose low-fat milk, cheese, and yogurt.
6. Cook differently: The way you prepare your food matters. Try grilling or baking instead of frying, and use healthy oils instead of butter.
7. Substitute healthy oils: Use oils like olive oil instead of butter and margarine.
8. Try vegetarian meals: Eating vegetarian at least once a week can help reduce your cholesterol.
9. Stay active: Incorporating more movement into your daily routine can help lower cholesterol.
10. Work with your doctor: Especially if you're overweight or smoke, your doctor can help you create a plan to lower your cholesterol.

 

What foods help lower cholesterol?

Certain foods are particularly effective at lowering cholesterol. Here are 10 cholesterol-lowering foods to include in your diet:

1. Oats: Rich in soluble fiber, which can lower LDL.
2. Barley and whole grains: These also help reduce LDL.
3. Beans: Another good source of soluble fiber.
4. Eggplant and okra: Low-calorie vegetables that are high in soluble fiber.
5. Nuts: Almonds, walnuts, and other nuts can improve blood cholesterol.
6. Vegetable oils: Using liquid vegetable oils instead of butter or lard can help lower LDL.
7. Apples, grapes, strawberries, and citrus fruits: These fruits are high in pectin, a type of soluble fiber.
8. Soy: Soybeans and soy-based foods like tofu can help reduce LDL.
9. Fatty fish: Eating fish like salmon can lower LDL due to the omega-3 fatty acids.
10. Fiber supplements: These can help reduce LDL cholesterol when dietary changes are not enough.

 

How often should you check your cholesterol levels?

Cholesterol levels can be checked with a simple blood test. Here’s how often you should have your cholesterol checked:

• Children and teens: Every five years starting at age nine.
• Men (AMAB): Every five years until age 45, then every one to two years until age 65. After 65, get checked every year.
• Women (AFAB): Every five years until age 55, then every one to two years until age 65. After 65, get checked every year.

These are general guidelines, but your healthcare provider may recommend more frequent testing depending on your health history.

 

Can high cholesterol cause heart disease?

Yes, high cholesterol can lead to heart disease. When there’s too much LDL cholesterol in your blood, it can build up in your arteries, leading to a condition called atherosclerosis. This is where your arteries become narrow and hardened, making it difficult for blood to flow through. This can cause high blood pressure, heart disease, heart attacks, or strokes.

 

What are the best medications for high cholesterol?

While a healthy lifestyle is the best way to manage cholesterol, some people may need medication to help control their levels. Common cholesterol-lowering medications include:

• Statins: These drugs lower LDL cholesterol by blocking a substance your body needs to make cholesterol.
• Cholesterol absorption inhibitors: These drugs reduce the amount of cholesterol your body absorbs from food.
• PCSK9 inhibitors: These are usually reserved for people with a genetic condition that causes very high cholesterol or for those who can't tolerate other medications.
• Bile acid sequestrants: These medications help lower LDL by removing bile acids from the body.

 

What are healthy cholesterol levels by age?

Here’s a quick look at healthy cholesterol levels:

Children and teens (19 and younger): 

• Total cholesterol: less than 170 mg/dl
• LDL cholesterol: less than 110 mg/dl
• HDL cholesterol: more than 45 mg/dl

Men 20 and older: 

• Total cholesterol: 125 to 200 mg/dl
• LDL cholesterol: less than 100 mg/dl
• HDL cholesterol: more than 40 mg/dl

Women 20 and older: 

• Total cholesterol: 125 to 200 mg/dl
• LDL cholesterol: less than 100 mg/dl
• HDL cholesterol: more than 50 mg/dl

 

Conclusion

Keeping your cholesterol levels in check is one of the best ways to protect your heart and overall health. By understanding what cholesterol is, knowing the difference between good and bad cholesterol, and making healthy lifestyle choices, you can manage your cholesterol levels effectively.
If you’re concerned about your cholesterol or haven’t had it checked recently, now is the time to take action. Call 1-844-665-4827 to schedule a visit at a Sanitas Medical Center near you. We can help you develop a plan to keep your cholesterol levels healthy and reduce your risk of heart disease.

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