September is National Cholesterol Education Month

September is a month dedicated to raising awareness about cholesterol and promoting heart health. National Cholesterol Education Month aims to educate individuals about the importance of maintaining healthy cholesterol levels and understanding the impact of cholesterol on cardiovascular health. Cholesterol is a vital substance in the body, but when levels become imbalanced, it can lead to various health complications. In this article, we will explore the significance of cholesterol education, its effects on the body, and ways to maintain healthy cholesterol levels.

Understanding Cholesterol: The Basics

The Role of Cholesterol in the Body

Cholesterol is a type of lipid (fat) that helps your body perform many important functions. But too much cholesterol in your blood is bad for you. It can enter your artery wall, damage its integrity, and lead to the formation of atherosclerotic plaque (hardened deposits). It is essential for the production of hormones, the synthesis of vitamin D, and the creation of bile acids that aid in digestion. However, it is important to note that not all cholesterol is created equal. There are two main types of cholesterol:

• LDL (low-density lipoprotein): Often referred to as "bad" cholesterol, LDL carries cholesterol from the liver to the cells. High levels of LDL can lead to the buildup of plaque in the arteries, increasing the risk of heart disease.
• HDL (high-density lipoprotein): Known as "good" cholesterol, HDL carries cholesterol away from the arteries and back to the liver, where it is eliminated from the body. Higher levels of HDL are associated with a reduced risk of heart disease.

Understanding Cholesterol Levels

Cholesterol levels are typically measured through a blood test. The recommended cholesterol levels are as follows:

Total cholesterol: Less than 200 mg/dL

LDL cholesterol: Less than 100 mg/dL

HDL cholesterol: 60 mg/dL or higher

Triglycerides: Less than 150 mg/dL

It is important to maintain a healthy balance between LDL and HDL cholesterol levels to reduce the risk of heart disease.

What kind of test measures cholesterol?

Your provider checks your cholesterol levels through a blood test called a lipid panel (or lipid profile). Your provider will draw blood from a vein in your arm and send the blood to a lab for analysis. Be sure to closely follow your provider’s instructions on how to prepare for the test. You’ll likely need to fast for 12 hours beforehand. This means avoiding all foods and drinks except water.

When your results come in, your provider will let you know. You may also be able to access your results through your electronic medical record.

Your lipid panel gives you the following numbers:

• Total cholesterol: This is the total amount of cholesterol that’s circulating in your blood. Here’s the formula for calculating it: HDL + LDL + 20% triglycerides = total cholesterol.
• HDL level: HDL is high-density lipoprotein. This is the “good” cholesterol that moves extra cholesterol from your bloodstream to your liver. Your liver then gets rid of it from your body. When you see HDL, think of “h” for helpful. HDLs help your arteries clear out the cholesterol your body doesn’t need. It’s the one number in your lipid panel that you want to be high.
• LDL level: LDL is low-density lipoprotein. This is the “bad” cholesterol that contributes to plaque buildup in your arteries. You need some LDLs because they carry cholesterol to your body’s cells. But having too many can cause problems.
• VLDL level: VLDL is very low-density lipoprotein. It’s another “bad” form that contributes to plaque buildup. VLDLs carry a type of fat (triglycerides) in your blood. If you have too many VLDLs, the extra fat can build up in your arteries.
• Triglycerides: This is a type of fat. You need some triglycerides. But high levels (hypertriglyceridemia) can put you at risk for atherosclerosis and other diseases.
• Non-HDL cholesterol: This is all the cholesterol in your blood that isn’t HDL. The formula for calculating this number is simple: Total cholesterol – HDL = Non-HDL cholesterol
• Ratio between total cholesterol and HDL: This is your total cholesterol divided by your HDL. In general, you want your number to be below five. Your results may show a chart with more details and desirable levels.

What’s considered high cholesterol?

High cholesterol generally means your total cholesterol is 200 mg/dL or higher. But providers use additional categories like “borderline high” and “near optimal” to break down your results. If your numbers are close to normal levels, they may be easier to manage through lifestyle and dietary changes.

How often should I get my cholesterol checked?

Your provider will tell you how often you need your cholesterol checked. It depends on your:

• Age: The older you get, the more often you need to have your numbers checked.
• Family history: If you have a close biological family member with a history of heart disease, you face a higher risk of heart problems, too. You may need cholesterol tests more often if your family member has high cholesterol or a history of heart attack or stroke.
• Risk factors for heart disease: If you’ve been diagnosed with heart disease or have risk factors, you’ll need cholesterol tests more often.
• Sex assigned at birth: People assigned male at birth need more frequent tests starting at a younger age compared with people assigned female at birth.
• Children and teens age 19 and younger should get their first test between ages 9 and 11. Then, they should receive a test every five years. Your child’s provider may recommend starting at a younger age based on family history.

Raising Awareness: Why Cholesterol Education Matters

The Prevalence of High Cholesterol

High cholesterol is a widespread health concern globally, affecting millions of individuals. According to the Centers for Disease Control and Prevention (CDC), more than 95 million American adults have total cholesterol levels above the recommended range. High cholesterol is a significant risk factor for heart disease, stroke, and other cardiovascular conditions.

Empowering Individuals through Education

Cholesterol education is vital to empower individuals to take control of their heart health. By understanding the impact of cholesterol on the body, individuals can make informed decisions about their lifestyle choices, diet, and overall well-being. National Cholesterol Education Month serves as a platform to disseminate information, raise awareness, and encourage individuals to get their cholesterol levels checked regularly.

Ways to Maintain Healthy Cholesterol Levels

Adopting a Heart-Healthy Diet

Diet plays a crucial role in maintaining healthy cholesterol levels. Incorporating the following dietary changes can help manage cholesterol:

• Consume plenty of fruits and vegetables, which are rich in fiber and antioxidants.
• Choose whole grains over refined grains.
• Opt for lean sources of protein, such as poultry, fish, and legumes.
• Limit the consumption of saturated and trans fats, found in red meat, fried foods, and processed snacks.
• Replace unhealthy fats with healthier alternatives, such as olive oil and avocados.
• Include foods rich in omega-3 fatty acids, such as fatty fish and nuts.

Engaging in Regular Physical Activity

Regular exercise is crucial for maintaining healthy cholesterol levels. Physical activity helps increase HDL cholesterol, improve heart health, and lower LDL cholesterol and triglyceride levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week. Some examples of physical activities include brisk walking, jogging, swimming, cycling, and strength training exercises.

Maintaining a Healthy Weight

Obesity and excess weight can contribute to imbalanced cholesterol levels and an increased risk of heart disease. By maintaining a healthy weight, individuals can help regulate cholesterol levels and reduce the strain on their cardiovascular system. Adopting a balanced diet, engaging in regular exercise, and practicing portion control can aid in achieving and maintaining a healthy weight.

FAQs about Cholesterol

Q: Can I lower my cholesterol through diet and exercise alone?

A: Diet and exercise play a crucial role in managing cholesterol levels. However, in some cases, medication may be necessary to achieve optimal cholesterol levels. Consult with a healthcare professional for personalized advice.

Q: Are all cholesterol-lowering medications the same?

A: No, there are different types of cholesterol-lowering medications available, including statins, bile acid sequestrants, and cholesterol absorption inhibitors. The choice of medication depends on various factors, including individual health conditions and cholesterol levels.

Q: Is it possible to have too little cholesterol?

A: Although cholesterol is often associated with negative health implications, having too little cholesterol can also be problematic. Cholesterol is essential for various bodily functions, including hormone production and vitamin synthesis.

National Cholesterol Education Month in September serves as a reminder of the importance of understanding cholesterol and its impact on heart health. By raising awareness and promoting cholesterol education, individuals can make informed decisions about their lifestyle, diet, and overall well-being. Maintaining healthy cholesterol levels through diet, exercise, and weight management is crucial for reducing the risk of heart disease and promoting a healthier life. Remember, knowledge is the key to maintaining a healthy heart!