Mission Motivate :: Take Control of Your Cholesterol Levels

Take Control of Your Cholesterol Levels

Written by: Kathy Sena

Believe it or not, cholesterol isn't all bad. This soft, waxy substance, which is manufactured in the liver and also found in animal products, helps produce hormones, vitamin D and the bile acids needed to digest fat. The catch: It takes just a tiny amount of cholesterol to do all this, and the excess cholesterol in your bloodstream can lead to atherosclerosis. This condition, in which artery walls become clogged and narrowed, is a major cause of heart disease or stroke.

So keeping your cholesterol numbers in check is every bit as important as keeping an eye on the speedometer when you're on the freeway. But it's a bit more complicated. Here's what you need to know and some steps you can take:

Types of Cholesterol

Like oil and water, cholesterol (which is fatty) and blood (which is watery) don't mix well. So cholesterol travels through the bloodstream, along with protein, in packages called lipoproteins. Different kinds of lipoproteins affect your heart-disease risk in different ways:

Low-density lipoprotein (LDL): It carries cholesterol from your liver to all your body's cells. When your blood has too much LDL, it builds up on artery walls, which can cause artery blockage. That's why LDL is considered the "bad" cholesterol. The higher your LDL-cholesterol level, the greater your risk of heart disease.
High-density lipoprotein (HDL): It removes cholesterol from the blood and helps prevent cholesterol buildup on artery walls. That's why HDL is considered the "good" cholesterol. The higher your HDL-cholesterol level, the lower your risk of heart disease.

What Do the Numbers Mean?

It's important to know not only your total cholesterol but also your individual HDL and LDL levels to fully understand your risk of heart disease (see chart below). You should strive for a total cholesterol level of below 200, an HDL level above 35 and an LDL level below 130. In general, if your total or your LDL cholesterol level is higher than these figures, you are at increased risk for heart disease and should consider lifestyle changes to lower your cholesterol. If your total cholesterol level is 240 or higher, your HDL level is below 35 or your LDL level is 160 or higher, you are at high risk for heart disease and should work with your doctor to develop a treatment plan that's right for you.

How Are Your Cholesterol Levels?

	Desirable	Borderline	Undesirable
Total cholesterol	Less than 200	200-239	240 or higher
HDL cholesterol			Less than 35
LDL cholesterol	Less than 130	130-159	160 or higher

Source: National Heart, Lung, and Blood Institute

Cholesterol Testing

Knowing your family medical history can help you determine your risk of developing high cholesterol and possible heart disease. "If your parents, uncle, aunt or other close relative developed heart disease at an early age, you're in a high-risk group and should be tested," says Rodman Starke, M.D., executive vice president for science and medicine for the American Heart Association (AHA).

For a person with a family history of heart disease, Starke recommends cholesterol testing (a simple blood test) beginning in the teens. People with no such family history should be tested at about age 20. If levels are normal, the test should be repeated every five years.

Lowering Your Cholesterol

Want to bring your numbers down? Here are some tips from the AHA and the National Heart, Lung, and Blood Institute:

Cut fat and cholesterol. Limit your intake of fat, especially saturated fat, and cholesterol. Saturated fats, found mostly in animal products such as meat and dairy products, raise LDL and total cholesterol levels more than anything you eat. Cholesterol is found only in animal products--meat, dairy products and eggs.
Get off the couch. Walking even 20 to 30 minutes three or four times a week can lower your LDL level and increase your HDL level.
Lose weight if you're overweight. Losing just 5 to 10 pounds can increase your HDL level and lower your LDL and total cholesterol levels.
Fill up on fiber. Soluble fiber--found in foods such as oats, peas, beans, barley and citrus fruits--has been shown to help lower cholesterol.
Go smoke-free. In addition to causing other serious health problems, smoking can lower your HDL level.
Talk with your doctor. If lifestyle changes do not improve your cholesterol levels, your doctor may want to prescribe a cholesterol-lowering medication.

Kathy Sena has written extensively on health topics for many publications, including the Los Angeles Times, Weight Watchers Magazine, Let's Live and California Health.