Cholesterol is a waxy substance found in your blood that your body needs to build cells; however, too much can pose a problem. Cholesterol travels through the blood on proteins called lipoproteins. There are two types of lipoproteins:
1. Low-density lipoprotein (LDL), known as bad cholesterol, makes up most of your body’s cholesterol. High levels of LDL cholesterol can increase your risk for heart disease and stroke.
2. High-density lipoprotein (HDL), known as good cholesterol, absorbs cholesterol and carries it back to the liver to be flushed from the body.
More than 40% of U.S. adults with high cholesterol don’t know they have it, according to a study published in JAMA Cardiology.
High cholesterol usually has no symptoms, so the American Heart Association (AHA) recommends that adults age 20 or older have their cholesterol checked every four to six years. Bad cholesterol can be elevated by age, family history, certain health conditions (e.g., Type 2 diabetes and obesity) and lifestyle factors. While you can’t control all those risk factors, you can take steps to lower your risk for high cholesterol with the following lifestyle changes:
Eat a heart-healthy, balanced diet. Saturated and trans fats can increase your cholesterol, so focus on monounsaturated fats (e.g., olive oil, nuts and avocados) and polyunsaturated fats (e.g., salmon, herring and margarine). Also, limit red meat, fried foods, processed meats and baked goods.
- Exercise regularly. The AHA recommends individuals get at least 150 minutes of moderate aerobic exercise each week.
- Adding resistance exercises to your routine at least twice a week can further help.
- Avoid or quit smoking. Smoking tobacco increases LDL cholesterol, decreases HDL cholesterol and can result in cholesterol buildup in one’s arteries.
- Limit alcohol use. If you consume alcohol, do so in moderation. For men, this typically means up to two drinks per day, and for women, one drink per day.
- Maintain a weight that is healthy for you. Having excess weight or obesity can increase your risk of developing high cholesterol levels. A doctor can help determine a sustainable weight management plan.
The only way to know whether you have high cholesterol is to check your levels. Visit your doctor for a cholesterol screening and to discuss lifestyle risks.