When going in for a check-up, many of us find out that our cholesterol levels are “too high”. Doctors emphasize the importance of lowering cholesterol for better overall health, particularly cardiovascular well-being. However, many of us don’t really understand what “high” or “bad” cholesterol is. This lack of understanding can make it hard for us to connect the dots between our cholesterol and the impact it has on our bodies.
In this blog post, we will aim to clarify what cholesterol is, and what makes up “bad cholesterol”. Additionally, we will learn how cholesterol impacts our bodies and uncover great ways to improve our levels and boost cardiovascular health. Fortunately, there are many lifestyle changes we can make to get our cholesterol levels under control and to a healthy level. In fact, doing so can reduce our risk of cardiovascular death, heart attacks, and strokes.
So what are some great ways to lower “bad” cholesterol and improve heart health? Keep reading to learn more!
Understanding “Good” & “Bad” Cholesterol
Let’s get started by understanding what cholesterol is in the first place. It is a waxy substance your liver makes, and the rest comes from foods derived from animals such as meat, poultry, and full-fat dairy products. There are actually two types of cholesterol (lipoproteins), known as “high-density lipoproteins (HDL)” and “low-density lipoproteins (LDL)”. Additionally, triglycerides make up the most common type of fat in the body. Our total cholesterol is a measurement of these three key components.
LDL, or “bad” cholesterol is considered so because it can cause fatty buildup called plaque in the arteries. Plaque can lead to blockages and increase your risk of getting a heart attack or a stroke. To figure out what your LDL level is, you can get a blood test at your doctor’s office. Seniors should get this test annually, while younger adults can get away with less frequent testing. However, you may need to get your cholesterol checked more often if you have heart disease, diabetes, or a family history of high cholesterol.
Factors Impacting LDL Cholesterol Levels
There are many factors that impact an individual’s LDL level, including the following:
- Diet
- Weight
- Movement
- Cigarette smoking
- Age
- Sex
- Genetics
- Medications
- Race or ethnicity
In general, having LDL cholesterol levels under 100mg/dL are considered optimal. Low numbers are better because high LDL levels can increase our risk for coronary artery disease (CAD) and related problems. CAD is actually the most common type of heart disease and the leading cause of death in the United States. This makes managing LDL cholesterol levels even more important for our well-being and heart health.
Reducing LDL Cholesterol Through Diet
What we eat plays a key factor in determining our cholesterol levels and heart health. Thankfully, there are many smart choices we can make to reduce LDL levels and ensure unwanted plaque is not clogging up our precious arteries. For example, we can choose to reduce saturated fats that are normally found in red meat and full-fat dairy products. We can also completely eliminate trans fats that are found in margarine and labelled as “partially hydrogenated vegetable oil”.
Instead focus on consuming foods rich in omega-3 fatty acids. These include foods such as salmon, walnuts, and flaxseeds and do not increase LDL levels. Soluble fiber can also reduce the absorption of cholesterol into our bloodstream and can be found in foods such as oatmeal, apples, and kidney beans. Whey protein can also lower LDL cholesterol, total cholesterol, and blood pressure levels.
Staying Active on a Regular Basis
Did you know that regular exercise and activity can improve cholesterol? Moderate physical activity can support “good” cholesterol by raising high-density lipoprotein levels (HDL). It’s best to incorporate at least 30 minutes of moderate exercise five times a week. You can also opt to exercise only three times a week, but at a more vigorous pace for at least 20 minutes.
Walking after meals is a great way to aid your body’s digestion process and get in some activity throughout the day and night. You could also consider riding your bike to local destinations or playing your favorite sport more often. Connect with friends and family who share your interest to build a social support system and find motivation within your community.
Conclusion
In conclusion, there are many great ways to lower our LDL cholesterol levels and improve cardiovascular health. Make sure to visit your doctor on a regular basis to get your levels checked and find out where you stand with both LDL and HDL cholesterol. Understand your personal risk factors and make a plan to combat “bad” cholesterol through diet and regular exercise. For some people, lifestyle changes may not be enough, and your doctor may prescribe medications to help lower your cholesterol. Either way, lifestyle changes can make a difference in keeping your medication dosages low.