Nearly 20 percent of Americans have high blood cholesterol, or hypercholesterolemia. Hypercholesterolemia has no symptoms; the only way to know if you have high cholesterol is to have it checked by a doctor. Anyone can have high cholesterol.
While it's certainly true that poor lifestyle choices like eating fatty foods, not exercising and smoking can greatly increase your risk for developing high cholesterol, it's also true that young, thin, physically active people can have it too, especially if there is a history of early heart disease in your family.
That's why it's so important that you know your numbers. You should have your cholesterol checked starting in your twenties and recheck it regularly every five years, more often if you find that one of your cholesterol readings is at a borderline or unhealthy level.
High cholesterol is a serious threat to your life. That's because high cholesterol is linked to cardiovascular (heart) disease, which can lead to heart attack. In the United States today, 71.3 million Americans have one or more forms of heart disease. It is the single leading cause of death in our country. People with high cholesterol are twice as likely to develop heart disease as people with normal cholesterol levels. They are also at a greater risk for stroke.
However, high cholesterol is largely preventable. Here are some of the steps you can take to reduce your chances of developing high cholesterol (or to lower your cholesterol if it's already high):
Achieve and maintain a healthy weight/BMI.
Being overweight or obese contributes to high cholesterol. If you are overweight, start making the necessary adjustments to your diet and exercise routine to shed excess pounds. Maintaining a healthy weight also means you should strive for a BMI (body mass index) below 25. If diet and exercise aren't sufficient to bring your weight down to a healthy level, talk to your doctor about other options. Calculate your BMI here.
Eat heart-healthy food.
Because your body makes all the cholesterol it needs, any added cholesterol you put in it from food is extra — which is why it's important to eat foods low in cholesterol. Choose foods that are low in saturated fat and trans fat, and high in fiber and nutrients. Some research even suggests that a high fiber, low cholesterol diet can help lower high cholesterol as effectively as some cholesterol medications. When you eat carbohydrates, make sure they are whole grains (brown rice, whole wheat pasta, high-fiber cereal, etc.). And be sure to get at least five servings of fruits and vegetables a day. You may also consider replacing some meat in your diet with heart-healthy fish, such as salmon, tuna, or mackerel.
Avoid the "bad" fats.
Saturated fats and trans fats can raise your LDL and total cholesterol. Replace these fats in your diet with healthier unsaturated fats such as olive oil, canola oil, almonds or walnuts.
Don't exceed your recommended daily cholesterol limit.
For most people, their daily cholesterol limit is 300 milligrams (mg); however, if you have heart disease, you should consume less than 200 mg of cholesterol each day. Try to avoid concentrated sources of cholesterol such as egg yolks, whole-milk products and organ meats. Instead, opt for egg substitutes or egg whites, skim-milk products and lean cuts of meat, poultry or fish.
If you drink alcohol, do so only in moderation.
While some studies suggest that moderate alcohol consumption may increase HDL cholesterol, the evidence is not substantial enough to encourage non-drinkers to start. If you choose to drink, only have one drink per day if you're a woman and two per day if you're a man.
Don't use tobacco products.
Tobacco use, especially smoking, is hard on your heart and can increase your risk for high blood cholesterol and cardiovascular disease. If you smoke or use other tobacco products, quit now. You'll experience immediate results: Just 20 minutes after quitting, your blood pressure decreases, and within 24 hours, your risk for heart attack decreases. If you stay away from cigarettes for a whole year, your risk of heart disease will be half that of a smoker, and after 15 years, your risk of heart disease is similar to that of someone who has never smoked.
Increase your daily physical activity.
You can improve your cholesterol levels by exercising regularly. For most people, this means at least 30 minutes of physical activity most or all days of the week.
