If you recently listened to the Res-Q Healthline radio show on cholesterol, then you likely heard radio show host Paul Perrello, N3 Oceanic co-owner Tim Shields and cardiologist Jeff Shapiro, MD, talk about the research behind omega-3s and red yeast rice for cholesterol control.
You’ve likely heard the expression, “Sitting is the new smoking.” Although some studies indicate this may not be entirely true, researchers remain united on the fact that too much sitting is definitely bad – and not just for your saddlebags. Studies have time and again concluded that prolonged sitting increases the risk of developing several serious illnesses, ranging from osteoporosis to cancer to heart disease to type 2 diabetes.
So, what is it about sitting that’s so detrimental to your health? Here’s a snapshot of what’s happening inside your body every time you take a seat and settle in to stay – whether you’re parking it on your office chair or your comfy couch.
Too much cholesterol (“koh-LEHS-tuh-rahl”) in your blood can cause heart disease or a heart attack. About 1 in 6 American adults has high cholesterol.
You could have high cholesterol and not know it. The good news is that it’s easy to get your cholesterol checked – and if your cholesterol is high, you can take steps to control it.
Who needs to get their cholesterol checked?
- Men age 35 and older
- Men under age 35 who have heart disease or risk factors for heart disease
- Women who have heart disease or risk factors for heart disease
How do I know if I have risk factors for heart disease?
Risk factors for heart disease include:
- A family history of early heart disease
- Hardening of the arteries (called atherosclerosis)
- Being overweight or obese
Talk to your doctor or nurse about your risk factors for heart disease. Ask about getting your cholesterol checked.
What is cholesterol?
Cholesterol is a waxy substance (material) that’s found naturally in your body. Your body needs cholesterol to do important things, like make hormones and digest fatty foods.
Your body makes all of the cholesterol it needs. Cholesterol is also in some foods, like egg yolks, fatty meats, and regular cheese.
If you have too much cholesterol in your body, it can build up inside your blood vessels and make it hard for blood to flow through them. Over time, this can lead to heart disease and heart attack.
How can I get my cholesterol checked?
Ask your doctor or nurse for a blood test called a lipid profile to measure your cholesterol levels.
During the test, a nurse will take a small sample of blood from your finger or arm. Be sure not to eat or dink anything (except water or sugar-free drinks) for 9 to 12 hours before a lipid profile test.
How often do I need to get my cholesterol checked?
The general recommendation is to get your cholesterol checked every 5 years. Some people need to get their cholesterol checked more or less often. Talk to your doctor about what’s best for you.
What do the numbers mean?
Your lipid profile will measure 4 things:
- Total cholesterol
- HDL (good) cholesterol
- LDL (bad) cholesterol
- Triglycerides (“try-GLIH-suh-rydz”)
A total cholesterol level under 200 is good.
This is the good type of cholesterol that lowers your risk for heart disease.
- An HDL cholesterol level over 60 helps protect against heart disease.
- An HDL cholesterol level under 40 is a major risk factor for heart disease.
This is the bad type of cholesterol that can block your arteries.
- If you are at low risk for heart disease, having LDL cholesterol under 160 is good.
- If you have heart disease, diabetes, or a history of stroke, keep your LDL cholesterol under 100.
- For most other people, having LDL cholesterol under 130 is good.
Triglycerides are a type of fat in your blood. Keep this number under 150.
What could raise my cholesterol?
Many things can lead to high cholesterol, like:
- Having a family history of high cholesterol
- Getting older
- Being overweight or obese
- Eating too much saturated fat, trans fat, and cholesterol
- Not getting enough physical activity
There are no signs or symptoms of high cholesterol. That’s why it’s so important to get your cholesterol checked.
What if I have high cholesterol?
As your cholesterol gets higher, so does your risk of heart disease. Take these steps to lower your cholesterol and reduce your risk of heart disease:
- Eat foods low in saturated fat, trans fat, and cholesterol.
- Get active.
- Watch your weight.
- If you smoke, quit.
Ask your doctor if you also need to follow a special diet or take medicine to help lower your cholesterol.
To learn more, watch this short presentation on managing cholesterol.
Find out what your cholesterol levels are. If your cholesterol is high, take steps to control it.
Make an appointment to get your cholesterol checked.
Call your doctor’s office or health center to schedule the test. Be sure to ask for a complete lipid profile. Remember not to eat or drink anything (except water or sugar-free drinks) for 9 to 12 hours before the test.
What about cost?
Cholesterol testing is covered under the Affordable Care Act, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get your cholesterol checked at no cost to you.
- Check with your insurance provider to find out what’s included in your plan. Ask about the Affordable Care Act.
- You can still get your cholesterol checked even if you don’t have insurance. To learn more, find a health center near you.
Keep track of your cholesterol levels.
Remember to ask your doctor for your cholesterol levels each time you get your cholesterol checked. Write the levels down to keep track of your progress.
Making healthy changes to your diet can help lower your cholesterol. Use this shopping list to find heart healthy foods. Try to:
- Eat less saturated fat, which comes from animal products (like regular cheese, fatty meats, and dairy desserts) and tropical oils (like palm, palm kernel, and coconut oil).
- Stay away from trans fats, which may be in baked goods (like cookies and cake), snack foods (like microwave popcorn), fried foods, and margarines.
- Limit foods that are high in cholesterol, including fatty meats and organ meat (like liver and kidney).
- Choose low-fat or fat-free milk, cheese, and yogurt.
- Eat more foods that are high in fiber, like oatmeal, oat bran, beans, and lentils.
- Eat more vegetables and fruits.
Try these heart healthy recipes and tips to keep your cholesterol levels under control.
Getting active can help you lose weight, lower your LDL (bad) cholesterol, and raise your HDL (good) cholesterol. Aim for 2 hours and 30 minutes a week of moderate activity, such as:
- Walking fast
Quitting smoking will help lower your cholesterol. If you smoke, make a plan to quit today. Call 1-800-QUIT-NOW (1-800-784-8669) for free support and to set up your quit plan.