September is National Cholesterol Education Month. We wanted to take this time to share some key facts about cholesterol to help you keep your heart healthy and reduce your risk of the cardiovascular complications that can occur as a result of high cholesterol, such as heart attack and stroke.
We’ve compiled the cholesterol ABC’s below to help you gain a better understanding of cholesterol and the impact it can have on your overall health.
A
Atherosclerosis is a condition that occurs over time as plaque builds up in your blood vessel walls, causing them to become smaller. High LDL levels (bad cholesterol) have been found to contribute to this condition.
B
Blood clots that pass through shrunken blood vessels resulting from atherosclerosis can cause a heart attack or stroke.
C
Cholesterol is a waxy substance that flows through your blood vessels and is used to build cells in your body.
D
Diet, exercise, and quitting smoking are a few of the best ways to reduce your risk of having a heart attack or stroke.
E
Exercise guidelines – The Physical Activity Guidelines for Americans recommends that adults get 150 to 300 minutes of moderate physical activity each week.
F
Fat-free, 1%, and low-fat milk products, and fish are all great additions to a heart-healthy diet.
G
Goals – Your doctor can help you work toward realistic and specific goals if you are not in a desired cholesterol range. Always seek advice from your doctor first.
H
HDL (high-density lipoprotein) is ‘good’ cholesterol that can reduce the amount of LDL in your arteries by carrying it back to your liver where LDL is broken down.
I
Ideal cholesterol levels are different for everyone and depend on several factors including your age, weight, family history, smoking status, lifestyle, risk factors, and more. Typically, higher HDL, lower LDL, and lower triglycerides are the recommended cholesterol levels. Talk to your doctor about the specific numbers that are ideal and healthy for you.
J
Jam – Plaque build-up in your blood vessels caused by high cholesterol can cause a traffic jam in your arteries that lessens the flow of blood to your heart and brain.
K
Kids/ children who have a family history of heart disease or high cholesterol at a young age should get their cholesterol tested earlier than 20 years old. The American Heart Association recommends getting tested once between ages 9 and 11 and again between the ages of 17 and 21.
L
LDL (low-density lipoprotein) is the ‘bad’ cholesterol that can build up in your artery walls.
M
Meat, cheese, and other foods derived from animals are typically high in saturated fats, which can increase the amount of cholesterol in your body. Your liver will produce the cholesterol your body needs. Foods that are high in saturated fats should only be consumed in moderation to avoid adding too much additional cholesterol.
N
No symptoms are often seen when someone has high cholesterol, which is why The American Heart Association recommends everyone monitor their cholesterol levels every four to six years after the age of 20.
O
Overweight or obese – Obesity has been linked to higher triglyceride levels, higher LDL cholesterol levels, and lower HDL cholesterol levels. Being overweight or obese can increase your chances of having high cholesterol, but being thin does not mean you will not experience high cholesterol.
P
Prescription medications such as statins, PCSK9 inhibitors, or fibrates can help lower blood cholesterol levels. Your doctor will determine if medication is right for you.
Q
Questions to ask your doctor – The American Heart Association provides a list of questions you can use to ask your doctor while discussing test results, risk factors, and lifestyle changes.
R
Race/ ethnicity can influence your overall risk, as some ethnicities can be more sensitive to statins, more likely to have high blood pressure, etc.
S
Smoking status – People who smoke are at increased risk of heart attack and stroke.
T
Triglycerides are the most common type of fat in your body, which stores excess energy.
U
Understanding Risk level – Your doctor will help you analyze your cholesterol numbers to determine your overall risk of cardiovascular disease and establish a treatment plan if needed.
V
Variety of fruits and vegetables, along with whole grains should be incorporated into your diet. These foods are low in saturated and trans fats, and there are several ways to sneak them into foods you already like.
W
Women and men are both at risk for cardiovascular diseases. In fact, it is the leading cause of death for women and it is a common misconception that cardiovascular disease only effects men.
X
“X” out foods with a lot of salt, sweets and sugar-sweetened drinks, red/fatty meats, full-fat dairy products, fried foods, and foods that list ‘hydrogenated oils’ in the ingredients list.
Y
Yoga – Add this exercise into your routine to stay active, while also reducing stress.
Z
Zzz’s – People who don’t get enough sleep can be at an increased risk of cardiovascular diseases.
Sources:
American Heart Association, 2020
Centers for Disease Control, 2020
