Calling One, Calling All: Let’s Check Our Cholesterol!

When was the last time you checked your cholesterol levels? If you’re pondering this thought and don’t know where to start, you’re in luck! The entire month of September is National Cholesterol Education Month, which is your chance to learn all there is to know about your cholesterol.

During September take the opportunity to learn, understand, and discover the impacts that high cholesterol can have on your health and how making simple changes can positively impact your cholesterol levels!

What is Cholesterol?

Cholesterol is a waxy, fat-like substance found in the body. It is an especially important and vital lipid (aka fat) because it is used regularly to carry out daily functions, like creating hormones and maintaining cell structures.

There are two sources of cholesterol: the liver—in which cholesterol is naturally made, and the foods you eat—like meat, eggs, butter, cheese, and milk.

When checking your cholesterol, it is typically broken down into four categories:

Total cholesterol, a measure of the total amount of cholesterol in your blood.

What should I aim for?

Target range: <200 mg/dL

HDL (high-density lipoprotein) cholesterol, aka “good cholesterol”, carries cholesterol away from the arteries, back to the liver where it is broken down.

What should I aim for?

Target range: >50 mg/dL

LDL (low-density lipoprotein) cholesterol, aka “bad cholesterol”, carries cholesterol from the liver to the bloodstream, where it can build up, or collect, causing your arteries to narrow and harden.

What should I aim for?

Target range: <100 mg/dL

Triglycerides, a major form of fat stored by the body, are found in both blood and food, to later be used for energy.

What should I aim for?

Target range: <150 mg/dL

Believe it or not, high cholesterol affects more than 102 million Americans over the age of 20. Having total cholesterol above healthy levels increases your risk of developing serious health conditions like heart disease and stroke.

5 Lifestyle Changes to Help Improve Cholesterol Levels

Various factors can cause unhealthy cholesterol levels. Some factors cannot be changed like your age, sex, and heredity. However, there are plenty that can be modified to set you up on the right track.

Get moving. Regular physical activity can help lower your “bad cholesterol” (LDL) and raise your “good cholesterol” (HDL). Start slow! Try going on walks in your neighborhood or a quick at-home workout. Remember to always check with your doctor before starting a new exercise program.

If you smoke, quit. The “don’t smoke” advice applies to everyone, especially those with preexisting health conditions. Smoking is a major risk factor and danger to your overall health. Regarding cholesterol, smoking tends to raise cholesterol levels leading to increased risk for heart disease and stroke. Therefore, quitting is key!

Create YOUR heart-healthy diet. A heart-healthy diet emphasizes vegetables, fruit, unsaturated fats (found in fish, vegetables, grains, and tree nuts), and whole grains. It also includes skinless poultry, fish, legumes (like beans, peas, and lentils), nuts, and seeds. Limit your intake of sodium, sweets, sugar-sweetened beverages, saturated fats (found in products like butter, coconut/palm oil, animal fats in meat, and fats in whole milk dairy products). When making changes to your food choices, it will not happen in one day- make sure it’s gradual! Swap out certain fat choices, incorporate more vegetables, try a new kind of fruit. Make it fun!

Start including supplements to your diet. Certain supplements may help improve cholesterol levels. For example, plant sterols and stanols, which can be found in a dietary supplement form, as well as in foods like margarine and spreads, orange juice, and yogurt, help keep your body from absorbing cholesterol. Another supplement like omega-3 fatty acids, which can also be found in a dietary supplement form, as well as in foods like fish (salmon and tuna), nuts and seeds, and plant oils, can significantly reduce blood triglyceride levels. Always check with your doctor before taking any supplements.

Learn how to read a nutrition facts label. Nutrition facts labels are found on all packaged and processed foods. These labels are created to outline and educate you on the fat, carbohydrates, protein, and other nutrients found in the food. Understanding how to interpret a nutrition facts label will help you know the kinds of foods you’re eating and make better food choices every time you’re shopping at the grocery store.

This September, let’s learn, discover, and bring awareness to cholesterol. Talk to friends and family about risk factors and discuss changes you could make to ensure your cholesterol readings are stellar!

Your Turn To Take Action: How will you spread awareness about cholesterol this month? Let me know in the comments below.