It can be worrisome to learn you have high cholesterol, but knowing your numbers is the first step toward controlling this serious problem before it compromises your cardiovascular health. At Sunnyvale Cardiology in Sunnyvale, Texas, our cholesterol management approach typically involves:
In this month’s blog, our team takes a look at how your lifestyle can affect your cholesterol numbers, for better or worse.
Cholesterol is a waxy substance that your body uses to build cells, make vitamins, and synthesize hormones. Your liver produces all the cholesterol you need to stay healthy, but various factors can elevate your blood cholesterol to unhealthy levels. These include:
About 40% of adults in the US have high cholesterol (hyperlipidemia), or total blood cholesterol levels above 200 milligrams per deciliter (mg/dL). Millions of children and teens also have high cholesterol.
Having high total cholesterol means you have too much “bad” LDL cholesterol — and possibly too many triglycerides — circulating in your body. Sometimes, it means your body isn’t making enough “good” HDL cholesterol, which carries excess LDL cholesterol from your arteries to your liver for disposal.
What’s “bad” about having too much LDL cholesterol? It accumulates in the walls of your arteries, reducing blood flow and setting the stage for atherosclerosis — the underlying cause of Peripheral Artery Disease, Carotid Disease, heart disease, heart attack, and stroke.
Most often, high cholesterol is caused by a combination of genetics and unhealthy lifestyle patterns. Luckily, correcting those patterns can be an effective, all natural way to control your numbers and protect your health. Your goal is to keep your:
Healthier cholesterol levels are in reach with these five heart-healthy habits:
Heart-healthy eating patterns emphasize whole foods while limiting processed foods. To specifically lower your cholesterol levels, you should:
Foods that promote high cholesterol include red and processed meat, full-fat dairy products, fried foods, and baked goods. They’re rich in saturated fat, trans fat, or both. They raise your LDL levels by prompting your liver to produce more cholesterol.
Avoid trans fats and limit your intake of saturated fats. Heart health also benefits from a diet that’s low in sodium and added sugars.
Within a heart-healthy diet, certain nutrients possess powerful cholesterol-reducing effects. These include soluble fiber, phytosterols, and polyunsaturated fats.
Oats, legumes (dried beans, lentils), and pectin-rich fruits (berries, apples) are great sources of soluble fiber. You can get phytosterols by eating a variety of vegetables, fruits, legumes, nuts, and whole grains.
Omega-3 fatty acids are a type of polyunsaturated fat that helps lower triglycerides and boost HDL cholesterol. Sources include salmon, walnuts, flaxseed, and spinach.
Just as an inactive lifestyle promotes high cholesterol, regular exercise helps control your blood lipid levels. Physical activity directly raises your HDL levels; in turn, this “good” form of cholesterol lowers your LDL and total cholesterol levels.
Aim for at least 30-60 minutes of moderate exercise (walking, cycling, swimming) most days to help lower high cholesterol levels.
Exercise also helps you shed excess weight. Midsection fat, in particular, prompts your liver to make more LDL cholesterol.
Smoking and vaping are associated with numerous negative health effects — including high cholesterol. Both habits damage artery walls, making it easier for cholesterol to accumulate. They also directly raise your LDL levels by lowering your HDL levels.
When you quit smoking or vaping, your HDL levels start climbing — and your LDL levels start dropping — relatively quickly. It’s a win-win.
Drinking too much alcohol — more than two drinks per day for men and one for women — can raise your total cholesterol and your triglyceride levels simultaneously.
Having high triglycerides along with high LDL levels (or low HDL levels) significantly raises your heart attack and stroke risk. So, drink in moderation or avoid alcohol completely.
Research shows that stress and poor sleep can have pronounced negative effects on your cholesterol levels, causing LDL levels to rise while HDL levels drop. Finding ways to alleviate tension, manage daily stress, and improve your sleep hygiene practices can help you control your cholesterol and support better heart health.
Are you ready to take control of your cholesterol levels and protect your heart health? We’re here to help. Schedule an appointment today by calling or messaging Sunnyvale Cardiology.
