The state of our population’s heart health is concerning. Nearly half of adults living in the United States have at least one major risk factor for heart disease: high cholesterol, high blood pressure, or smoking. With heart disease as the leading cause of death, addressing these risks is crucial.
This month’s blog post by Dr. James Kim and our team focuses on high cholesterol, affecting nearly 94 million U.S. adults. We’ll explore why cholesterol is a problem and provide five steps to help lower your cholesterol levels.
Understanding Good and Bad Cholesterol
We often discuss cholesterol and “high” cholesterol, but not all cholesterol is bad—balance is key. Cholesterol is a waxy substance in your blood that helps build cells, hormones, and vitamins. Your liver produces all the cholesterol your body needs, so any additional cholesterol from animal products is extra.
There are two types of cholesterol. High-density lipoproteins (HDLs) remove excess cholesterol from your blood to your liver, while low-density lipoproteins (LDLs) allow cholesterol to enter your arteries.
When cholesterol accumulates in your arteries, it can narrow them, increasing the risk of heart attack and stroke, which is why LDLs are considered bad and HDLs good.
High cholesterol can mean high LDL levels or low HDL levels. The goal is to maintain a balance to prevent cholesterol buildup in your blood.
Strategies for Lowering Cholesterol
If your cholesterol levels are problematic, here are several ways to achieve a healthier balance between your LDLs and HDLs:
- Avoid harmful fats
- The biggest sources of LDLs are foods high in trans fats or saturated fats, commonly found in hydrogenated oils, fried foods, and baked goods. Be mindful of food labels and the types of fats you consume. Instead, opt for vegetable oils or olive oils, which can be beneficial for cholesterol.
- Quit smoking
- Smoking lowers your HDL levels, leading to higher LDL levels. Quitting tobacco is crucial for managing cholesterol effectively.
- Consume cholesterol-friendly foods
- Certain foods can help lower LDL levels and raise HDL levels, such as:
- Fatty fish
- Oats
- Apples
- Nuts
- Avocado
- Beans
- Soy
- Whole grains
- There are many more foods that can improve your cholesterol levels, and we can help you identify them.
- Certain foods can help lower LDL levels and raise HDL levels, such as:
- Regular exercise
- Engaging in at least 150 minutes of exercise per week can reduce LDL levels and increase HDL levels in your blood.
- Seek medical assistance
- Medications can help balance your cholesterol levels. After assessing your cholesterol and lifestyle, we can determine if medication is right for you.
For expert guidance on lowering your cholesterol, please contact our offices in Chula Vista or National City, California, to schedule an appointment.
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Cholesterol Management, Heart Health