According to the Centers for Disease Control and Prevention (CDC), some
86 million people have cholesterol levels exceeding 200 mg/dL (milligrams
per deciliter). As there are few symptoms, most people are unaware of
high levels.
Cholesterol and its role
The liver produces cholesterol, which the body needs to make hormones and
digest fatty foods. Low-density (LDL) and high-density (HDL) lipoproteins—carry
cholesterol through blood vessels. The body produces all that it needs.
But, things get complicated with dietary cholesterol found primarily in
red meat and dairy products.
Dietary cholesterol has good and bad versions. Saturated fats from animal
products and trans fats can contribute to high cholesterol. Foods low
in saturated fats—seafood, fish, lean meats, low-fat dairy—and
high-fiber foods help manage cholesterol.
Optimum cholesterol ranges
A simple blood test (lipid panel) checks cholesterol.
- Total cholesterol: about 150 mg/dL; >200 is high
- High-density lipoprotein (HDL—the good): >40 mg/dL, women; >50
mg/dL, men
- Low-density lipoprotein (LDL—the bad): normal value <100 mg/DL
- Triglycerides: <150 mg/dL; fat needed for energy and carried by lipoproteins
High cholesterol risks
High cholesterol increases the risk of heart disease and heart attacks.
People with high LDL also have a greater risk of developing carotid artery
disease (CAD), which can lead to strokes.
Risk factors
for high cholesterol
- Age
- Gender (men tend to have higher cholesterol levels than women)
- Family history
- Diet
- Being overweight
- Physical inactivity
- Smoking
- Excessive alcohol
Managing cholesterol
Lifestyle changes can help reduce cholesterol levels naturally, as well
as boost the effectiveness of statins or other cholesterol-lowering medications.
Have your cholesterol checked every 4 to 6 years.
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Eat heart-healthy foods. Follow fiber-rich, plant-based eating plans. Eliminate fried and processed
foods. Increase fruits, vegetables, oats and beans. Substitute egg whites
for whole eggs.
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Get moving. Physical activity can reduce LDL and increase HDL levels. The CDC recommends
at least 150 minutes of moderate intensity exercise weekly.
- Lose weight.
- Quit smoking.
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Limit alcohol to one drink daily for women, two drinks for men.
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Calm down. Research shows that stress increases cortisol levels, which can raise cholesterol.
Take a few minutes in the morning to practice mindfulness or quietly sip
a cup of tea or coffee. Avoid doom scrolling.
For more information on health and wellness services, contact Thibodaux
Regional Wellness Education Center, 985.493.4765, or for a referral to
one of our healthcare providers, call 985.493.4326.