Regular Screening of Your Cholesterol Levels is Important
Don't be in the dark about your cholesterol levels, 'cause many peeps don't know their numbers - but they should. Here's the lowdown on cholesterol, how to get your cholesterol checked, and how to keep your cholesterol in check.
What's Cholesterol, Anyway?
Cholesterol is a waxy substance that floats around in our blood. Our liver produces it, and it helps cells use it for key functions like building cell membranes and making hormones. However, cholesterol can be troublesome if we have too much of it. Extra cholesterol can accumulate in our blood vessel walls and block them up, raising the risk of heart attacks and strokes.
Some people inherited this issue through family genetics, but other factors, like what you eat, age, smoking, and more affect cholesterol levels. Keep reading to find out more about good and bad cholesterol.
The Good versus the Bad
You've likely heard someone talk about "good" cholesterol and "bad" cholesterol before. Good cholesterol, also known as HDL, helps transport bad cholesterol away from the body's different parts and keeps arteries clear.
"A high level of good cholesterol can counteract bad cholesterol," says Dr. Matthew Jaffy, a family medicine physician and UW Medicine Primary Care associate medical director.
Bad cholesterol, or LDL, becomes harmful in larger amounts but is naturally present in our bodies. Foods high in saturated fats, like red meat and dairy products, and foods high in trans fats, like fried foods, increase bad cholesterol levels. However, Dr. Jaffy recommends cutting out trans fats entirely if possible. Healthy fats, like those found in salmon, olive oil, and avocados, help promote high levels of good cholesterol.
The Mediterranean and DASH diets are both good for lowering bad cholesterol and boosting good cholesterol.
How Docs Assess our Risk for High Cholesterol
There isn't a single number that means someone has high cholesterol, but doctors often use 200mg/dL as a baseline reference. However, this isn't always the be-all and end-all.
"I have younger, healthy patients with cholesterol above 200, which is fine, and we're just monitoring it, but I have other patients where a number of 200 might be too high for them," says Dr. Jaffy.
Doctors individually assess our risk based on factors like age, birth sex, healthcare habits, and family history. Having high blood pressure, diabetes, being a smoker, or having familial high cholesterol increases our risk for high cholesterol.
To understand our individual risk, doctors input our risk factors into a database that compares our info with data from thousands of previous cholesterol-related research studies. A higher risk usually means doctors will advocate for more aggressive treatment. But remember, it's all about working together with our healthcare team.
Getting your Cholesterol Checked
Finding out your cholesterol numbers is easy – all it takes is a simple blood test. You can get this done at home with a device or kit, or you can head to your doctor's office.
No matter your preferred method, Jaffy recommends discussing the results with your doctor. "The interpretation of those numbers can require nuance, so it can be helpful to work with someone who has expertise, like a primary care doctor or specialist they've already seen," he explains.
Remember, numbers don't always offer a clear cut answer. Understanding what your numbers mean based on your lifestyle and medical history is the key to truly determining your risk.
The American Heart Association recommends getting your cholesterol checked every four to six years if you're over 20 and in good health. If you're older or have other risk factors, like high blood pressure, it's a good idea to get checked more frequently.
Don't assume your cholesterol is fine just because you're young and healthy – genetics can play a big role.
Preventing High Cholesterol
We all have the power to increase our good cholesterol and decrease our bad cholesterol, helping prevent high cholesterol from developing or worsening.
"The first thing I always talk with people about for treatment is what behaviors can someone control to improve cholesterol?" says Dr. Jaffy.
Exercise is one of the most crucial factors in boosting good cholesterol levels. It doesn't matter if you walk, do yoga, trail run, or work out at home, as long as you enjoy it enough to stick with it.
Quitting smoking or vaping, losing weight, and eating a balanced diet rich in fruits, vegetables, whole grains, and healthy fats are also essential in cholesterol management.
For those with genetic high cholesterol, these lifestyle changes are less effective, but they're still important for overall health. Medication may be an option in these situations or for people who already have high cholesterol levels.
The Takeaway
Getting your cholesterol checked is crucial because high cholesterol has no symptoms but can lead to health problems like heart attacks or strokes. Consult with your doctor about your cholesterol numbers, and remember, what is considered high for one person might be okay for another. If you're worried about high cholesterol, there are plenty of ways, including eating healthy, exercising, quitting smoking, and taking medication, that can help you keep your cholesterol under control.
Enrichment Data:
- Diet and exercise play a significant role in managing cholesterol levels, both good (HDL) and bad (LDL) cholesterol.
- Reducing saturated and trans fats in your diet can help lower LDL levels[1], while increasing soluble fiber can aid in removing LDL from the body[1].
- Regular exercise, especially high-intensity exercise, can boost HDL levels, helping remove LDL from the body[1][4]. High-intensity interval training (HIIT) has been associated with significant reductions in LDL and total cholesterol levels[5].
- Foods rich in healthy fats and omega-3 fatty acids, such as olive oil, avocados, fatty fish like salmon and mackerel, whole grains, fruits, and vegetables, support higher HDL levels through a balanced diet.
- Cholesterol is a waxy substance essential for cell membrane building and hormone production, but excessive amounts can lead to health issues like heart attacks and strokes.
- Good cholesterol, or HDL, aids in transporting bad cholesterol away from the body's parts and maintains arteries clear. High HDL levels can counteract bad cholesterol.
- Some foods high in saturated fats and trans fats, such as red meat, dairy products, and fried foods, increase bad cholesterol levels, while healthy fats found in salmon, olive oil, and avocados promote good cholesterol.
- Mediterranean and DASH diets can help decrease bad cholesterol and boost good cholesterol.
- Doctors judge a person's risk for high cholesterol fundamentally on factors like age, sex, health habits, and family history, considering a 200mg/dL baseline reference but recognizing that this isn't always definitive.
- Mental health and skin care are also crucial elements of a comprehensive health-and-wellness strategy, with therapies and treatments like meditation, talk therapy, and skin-care regimens playing significant roles in overall wellness.
- A workplace-wellness program, centered on nutrition, exercise, and mental health resources, can help employees prioritize health and manage medical conditions like high cholesterol, contributing to improved cardiovascular health, weight management, and overall health.
