World Heart Day: 5 Simple Ways to Manage Your Cholesterol

Cholesterol is a waxy, fat-like substance found in every cell of your body, essential for healthy digestion and hormone production. Your liver produces all the cholesterol you need. However, cholesterol also comes from foods like red meat, shellfish, and full-fat dairy.

It travels through the body on lipoproteins.

• Low-density lipoproteins (LDLs), known as "bad" cholesterol, carry cholesterol from the liver to the rest of the body.
• High-density lipoproteins (HDLs), or "good" cholesterol, transport cholesterol back to the liver to be removed from the body.

When LDL levels are too high, it can lead to plaque buildup in the arteries, a major risk factor for heart disease and stroke. The Centers for Disease Control and Prevention reports that nearly 86 million U.S. adults have high cholesterol.

Ways to Lower Cholesterol

To maintain healthy cholesterol levels, consider these evidence-backed strategies:

1. Modify Your Diet:

   • Swap fats: Choose monounsaturated fats (e.g., olive oil, avocado) over saturated fats (e.g., butter, red meat).
   • Avoid trans fats: Found in partially hydrogenated oils, trans fats are the worst for heart health as they raise LDL and lower HDL. They are often found in fried foods and commercially baked goods.
   • Boost fiber: Increase your intake of soluble fiber from foods like oats, nuts, beans, fruits, and vegetables.
2. Stay Active: A sedentary lifestyle contributes to high cholesterol. Regular exercise can increase HDL levels, lower blood pressure, and help manage weight and stress. Aim for at least 30 minutes of mixed aerobic and weight-bearing exercise five days a week.
3. Manage Stress: Stress can raise cholesterol levels by releasing hormones like cortisol. It can also lead to unhealthy coping mechanisms, such as overeating high-fat foods. Find healthy ways to cope, like exercise, meditation, hobbies, or spending time in nature. Avoid unhealthy habits like smoking or excessive drinking.
4. Know Your Numbers: Get your cholesterol checked with a blood test called a lipid panel every few years, or more often if you have risk factors like a family history of heart disease, diabetes, or obesity.

Your lipid panel will show:

• Total cholesterol: Should ideally be 200 mg/dL or lower.

• LDL cholesterol: Should be less than 100 mg/dL.

• HDL cholesterol: Should be more than 40 mg/dL for men and 50 mg/dL for women.

For some individuals, lifestyle changes alone may not be enough. In such cases, doctors may prescribe medications like statins to help control cholesterol levels.