We often see cholesterol as a bad thing–the grocery store is littered with packaging labeled “low-cholesterol” or “cholesterol-free.” But cholesterol is produced naturally by your body and you need it to function properly. Cholesterol is used by your body to create hormones, as well as Vitamin D, and to support digestion.
While your liver generates enough cholesterol to support these functions, you also get cholesterol through foods like dairy, meat, and poultry. If you eat too much of these foods, your cholesterol levels can become too high. Signs of high cholesterol are usually internal, and you won’t see evidence of the damage caused until they culminate in a heart attack or stroke.
To prevent long-term damage and health problems caused by high cholesterol, it’s important to understand the difference between good cholesterol and bad cholesterol and to know your numbers of each. Then you can make any lifestyle and diet adjustments needed to keep yourself healthy.
HDL Versus LDL Cholesterol
There are two main varieties of cholesterol: high-density lipoprotein and low-density lipoprotein. Lipoproteins are particles made up of fat and proteins. Cholesterol travels through your body inside these lipoproteins.
High-density lipoprotein (HDL) is known as the “good cholesterol” because it carries cholesterol to the liver to be filtered out of the body as waste. HDL actually helps your body rid itself of excess cholesterol, making it less likely to build up in your arteries which can lead to heart failure and other health risks.
Low-density lipoprotein (LDL) is known as “bad cholesterol” because it carries cholesterol straight to your arteries where it can build up on artery walls and cause clogging, making it difficult for blood to be carried through. This buildup of plaque is known as atherosclerosis and can increase your risk of blood clots. If a blood clot breaks away from the artery wall and blocks an artery in your heart, it can cause a heart attack. If that clot were to travel to your brain, you could have a stroke.
Plaque buildup reduces blood flow, which reduces the oxygen carried to your major organs. Oxygen deprivation can lead to kidney disease or arterial disease along with an increased risk of heart attack or stroke.
Signs of High Cholesterol
Over 31% of people in the United States have high LDL cholesterol, according to the CDC. Most people don’t know they have high cholesterol until a doctor checks their numbers because there are no noticeable outward symptoms.
The only accurate way to find out if your cholesterol is high is through a blood test. A cholesterol blood test measures cholesterol in milligrams per deciliter of blood (mg/dL). When you have your cholesterol checked, the results you receive should include:
Total Blood Cholesterol – this includes HDL, LDL, and 20% of your total triglycerides.
Triglycerides – you want this number to be under 150 mg/dL. Triglycerides are a commonly occurring type of fat. If your LDL is high and your triglycerides are high–or your HDL is low–you have a greater risk of developing atherosclerosis.
HDL – the higher this number is, the better. Women should have at least 55 mg/dL and men should have at least 45 mg/dL.
LDL – the lower this number is, the better. You want no more than 130 mg/dL if you have no other major risk factors (blood vessel disease, heart disease, diabetes, etc.). If you do have any mitigating conditions, you want no more than 100 mg/dL.
Checking Your Cholesterol During a Telehealth Appointment
If you are monitoring your cholesterol because of diabetes, concern about heart disease, or a previous diagnosis of high cholesterol, and you do not feel comfortable with in-person doctor visits during COVID-19, talk to your doctor about remote monitoring. It is possible to buy blood-prick cholesterol tests at your local pharmacy–or your doctor may prescribe you a specific brand of test so you can record your cholesterol at home and discuss it during your telehealth appointments.
What Causes High Cholesterol?
High cholesterol is almost always caused by eating too many foods that are high in bad cholesterol. Some lifestyle factors that may cause high cholesterol include:
- Lack of regular exercise
- A large waist circumference (over 40 inches for men and 35 inches for women)
- A diet high in red meat, full-fat dairy, trans fats, saturated fats, and processed foods
Some studies have suggested that stress can cause high cholesterol. It is unclear if there is a direct correlation, although unmanaged stress does promote behavior that has been proven to increase the risk of high cholesterol–smoking, overeating fatty foods, and being sedentary, for example.
It is possible to inherit a higher LDL from your parents. This condition is called familial hypercholesterolemia (FH). FH occurs when a genetic mutation affects the ability of your liver to rid itself of excess LDL cholesterol. This can lead to high levels of LDL and increased risk of heart attack and stroke at a young age.
How Can I Treat High Cholesterol?
If your doctor finds signs of high cholesterol, they will likely recommend that you make certain lifestyle changes, such as quitting smoking, eating healthily, exercising more frequently, and reducing your stress levels.
If lifestyle changes aren’t enough to lower your cholesterol, your doctor may prescribe you one or more medications to help you control your numbers.
Dieting to Control Cholesterol
Changing your diet is the number one way to lower your cholesterol levels. If you limit the amount of bad cholesterol you’re taking in, your body has less work to do to rid itself of LDL.
To increase HDL and reduce total cholesterol counts, the American Heart Association recommends eating:
- Vegetable or olive oils
- A range of fruits and vegetables
- Unsalted seeds, nuts, and legumes
- Whole grains (brown rice, quinoa, oats)
- Skinless poultry, lean pork, or lean red meat
- Baked or grilled fatty fish (salmon, tuna, sardines)
On the other hand, you should try to avoid eating, or rarely indulge in:
- Fried food
- Untrimmed red meat
- Foods with hydrogenated oils
- Tropical Oils (coconut oil, palm oil)
- Full-fat dairy (milk, cheese, ice-cream)
- Baked goods made with trans or saturated fats
It can be alarming to receive a diagnosis of high cholesterol, but in most cases, it’s a warning sign that you can choose to act on. Being diagnosed with high cholesterol doesn’t mean you will definitely have a heart attack or a stroke, but it does mean that your risk of having one is increased, so you should take steps to mitigate those risks.
If you have high cholesterol and you act now to reduce it, your risk of heart disease and stroke will likely also be reduced. Talk to your primary care physician about the steps you can take to lower your cholesterol.
If you are worried about your cholesterol or you are looking for a local medical clinic in Arkansas, ARcare can help match you with an outpatient service care provider in your area. You can sign up for an appointment online, or call 866-550-4719. We are currently accepting new patients.