Hyperlipidemia is the clinical term for high cholesterol. Cholesterol is a waxy
substance that is found in the fats in our bloodstream. Our bodies need cholesterol to build healthy cells, but too much cholesterol can increase our risk of heart disease. Excess cholesterol in our blood builds up along the walls of our arteries. Over time, our arteries begin to harden and narrow, decreasing flow throughout our bodies. A heart attack or stroke occurs when the blood vessels to either our heart or brain become completely blocked.
Symptoms. Generally, high cholesterol does not have any symptoms. Most people are diagnosed after having their bloodwork done at their doctor’s office.
Risk Factors. Risk factors of high cholesterol include smoking, obesity, poor diet, lack of exercise, high blood pressure, diabetes, and a family history of heart disease.
Cholesterol Goals. It is recommended that adults get their cholesterol checked at least once every five years. When you get your labwork done, four different numbers are reported:
- Your total cholesterol score is calculated using the following equation: HDL + LDL + 20% of your triglyceride level. Ideally, your total cholesterol should be <200mg/dL.
- LDL is our “bad” cholesterol. The lower your number, the better. While the latest recommendations no longer identify a specific target goal, traditionally we want our LDL<130mg/dL. If you are diabetic your ideal LDL<100mg/dL; if you have blood vessel disease such as atherosclerosis, you want your number to be even lower (<70mg/dL).
- HDL is our “good” cholesterol. HDL absorbs excess cholesterol, and returns it back to our liver where it is then eliminated from our bodies. Since higher numbers are better, our goal is >40mg/dL. The best way to increase your HDL is to exercise regularly.
- Triglycerides are a type of fat found in our bodies that increases our risk of heart disease. Our triglyceride goal is <150mg/dL.
Lifestyle Changes. If your cholesterol is already elevated or you’ve identified that you have several risk factors which may increase your risk of high cholesterol, there are several lifestyle changes you can begin to make to help lower your cholesterol numbers.
- Avoid foods that are high in cholesterol, trans fats, and/or saturated fats. Trans fats are found in many processed and fast foods. Saturated fats are those fats that solidify at room temperature (picture the bacon fat that’s left on your plate after it has cooled). Cholesterol, trans fats, and saturated fats all increase your cholesterol. Aim for less than 300mg of cholesterol per day. Less than 10% of your fat intake should be saturated fat. Try to eliminate trans fats altogether. Monounsaturated fats, found in olive, peanut, and canola oils are healthier substitutions.
- Eat more whole grains, fruits, and vegetables. These foods are high in fiber, which can help to lower your cholesterol.
- Eat heart healthy fish. Fish like cod, tuna, and halibut have less fat than other meat and poultry. Other fish like salmon, mackerel, and herring are high in omega-3-fatty acids, which promotes heart health.
- Exercise regularly. Strive for at least 150 minutes of mild-to-moderate exercise each week.
- Drink in moderation. As we’ve already learned, ladies should have no more than one drink per day.
- Avoid smoking. Smoking is damaging to your blood vessels, and further increases your risk of heart disease.
Start making these lifestyle changes today, and you should find that your cholesterol levels improve. Lowering your cholesterol will help improve your heart health and decrease your risk of heart attack and stroke long-term.
