Why cholesterol matters and what seniors can do to stay healthy
Remember that story about Goldilocks and the Three Bears? The first bowl of porridge was too hot, the second too cold and then finally the third was just right. This is a helpful model for achieving balance in terms of your cholesterol levels.
Too much of the “bad” cholesterol (LDL) is bad, but not enough of the “good” cholesterol (HDL) can also be harmful. According to The American Heart Association (AHA), “Cholesterol is a waxy substance. It’s not inherently “bad.” In fact, your body needs it to build cells. But too much cholesterol can pose a problem.”
Managing your cholesterol levels matter because cholesterol levels circulate in the blood. The AHA says, “As the amount of cholesterol in your blood increases, so does the risk to your health. That’s why it’s important to have your cholesterol tested, so you can know your levels.”
The good, the bad and the triglycerides
It’s important to distinguish between the two types of cholesterol when making changes. The AHA cautions, “Too much of the bad kind, or not enough of the good kind, increases the risk that cholesterol will slowly build up in the inner walls of the arteries that feed the heart and brain.”
The AHA breaks down the difference between LDL, HDL cholesterol and triglycerides:
Low-density lipoprotein or LDL (bad) cholesterol: LDL cholesterol is considered the “bad” cholesterol, because it contributes to fatty buildups in arteries (atherosclerosis). This condition narrows the arteries and increases the risk for heart attack, stroke and peripheral artery disease, or PAD.
High-density lipoprotein or HDL (good) cholesterol: Experts believe that HDL acts as a scavenger, carrying LDL (bad) cholesterol away from the arteries and back to the liver, where the LDL is broken down and passed from the body. But HDL cholesterol does not completely eliminate LDL cholesterol. Only one-third to one-fourth of blood cholesterol is carried by HDL.
A healthy HDL cholesterol level may protect against heart attack and stroke. Studies show that low levels of HDL cholesterol increase the risk of heart disease.
Triglycerides: Triglycerides are the most common type of fat in the body. They store excess energy from your diet. A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol is linked with fatty buildups within the artery walls, which increases the risk of heart attack and stroke.
Keeping your cholesterol in check can help prevent conditions like atherosclerosis, heart disease, and stroke. The AHA says, “Cholesterol can join with other substances to form a thick, hard deposit on the inside of the arteries. This can narrow the arteries and make them less flexible – a condition known as atherosclerosis. If a blood clot forms and blocks one of these narrowed arteries, a heart attack or stroke can result.”
Common misconceptions about cholesterol
With all of the important information out there about cholesterol, it’s important to know that not everything you read or hear is helpful. Here’s a helpful summary from the American Heart Association of common misconceptions regarding cholesterol:
Misconception: You don’t need a cholesterol check until middle age
The American Heart Association recommends that all adults 20 and older have their cholesterol (and other risk factors) checked every four to six years. Work with your doctor to determine your risk for cardiovascular disease and stroke.
Misconception: Thin people don’t have high cholesterol
Overweight people are more likely to have high cholesterol, but thin people can be affected as well. A person with any body type can have high cholesterol. People who don’t easily gain weight are often less aware of how much saturated and trans fat they eat. Nobody can “eat anything they want” and stay heart-healthy. Have your cholesterol checked regularly regardless of your weight, physical activity and diet.
Misconception: Only men need to worry about cholesterol
Both men and women tend to see higher triglyceride and cholesterol levels as they get older. Weight gain also contributes to higher levels.
But it is true that premenopausal women may have some protection from high LDL (bad) levels of cholesterol, compared to men. On the other hand, postmenopausal women may find that, despite a heart-healthy diet and regular physical activity, their cholesterol still rises. For this reason, women nearing menopause should have their cholesterol levels checked and talk with their doctor about their risk factors and treatment options.
Misconception: You should wait for your doctor to mention cholesterol
Starting at age 20, ask your doctor to test your cholesterol, assess your risk factors and estimate your risk for a heart attack or stroke. Once you know your risk, you can take action to lower it.
Misconception: Diet and physical activity dictate your cholesterol level
Diet and physical activity do affect overall blood cholesterol levels, but other factors inform your levels as well. Being overweight or obese tends to increase bad cholesterol (LDL) and lower good cholesterol (HDL). Getting older also causes LDL cholesterol to rise. For some, heredity may even play a role.
Misconception: With medications, no lifestyle changes are needed
Medications can help control cholesterol levels, but making diet and lifestyle changes is the best way to reduce heart disease and stroke risk.
Take Action: What you can do to lower your cholesterol
The AHA recommends the three C’s: check, change and control. “Check your cholesterol levels, change your diet and lifestyle and control your cholesterol, with help from your doctor if needed.” The AHA even has a cholesterol calculator to get you started on this journey.
SKLD Muskegon and Whitehall dietitian, Hailey Szymanski recommends the following steps to maintain healthy cholesterol levels. Key to making any heart healthy change is “Aim for small changes each day to achieve and maintain your health goals.”
Cholesterol levels can be managed by achieving and maintaining a healthy weight.
Limit refined carbohydrates especially sugar, sweets and sugar-sweetened beverages that are high in calories and low in nutrients.
Try to incorporate physical activity into your daily routine, such as walking for 20 minutes, light weight-lifting, or low-intensity exercise classes.
Choose heart-healthy unsaturated fats such as fish, oils, and nuts as these do not raise cholesterol levels.
Limit saturated and trans fats, which are typically found in animal products, by choosing reduced-fat dairy products and leaner meats.
Most importantly, focusing on eating a balanced diet with whole grains, fruits and vegetables, and lean protein sources daily is the best practice to achieve and obtain a healthy lifestyle.
A heart-healthy diet
The AHA recommends a heart-healthy diet as the best way to lower cholesterol to reduce saturated and trans fat. “Reducing these fats means limiting your intake of red meat and dairy products made with whole milk. (Choosing skim milk, low-fat or fat-free dairy products instead.) It also means limiting fried food and cooking with healthy oils, such as vegetable oil.”
SKLD West Bloomfield Dietitian Natalie Watha, RD, says, “Hearty healthy fats include polyunsaturated and monounsaturated fats, such as avocado, unsalted nuts and seeds or nut butters, fish and seafood, whipped butters, olive oil or other liquid vegetable oils.”
In addition to limiting animal products, “A heart-healthy diet emphasizes fruits, vegetables, whole grains, poultry, fish and nuts, while curbing sugary foods and beverages. Eating this way may also help to increase your fiber intake, which is beneficial. A diet high in fiber can help lower cholesterol levels by as much as 10 percent.”
Before your next trip to the grocery store, take a few minutes to review the AHA’s guide to healthy fats on nutrition labels. There are also helpful cooking guides to make cooking at home more heart-healthy.
Exercise
Becoming more physically active is a recommendation for so many health conditions. Specifically for cholesterol levels, the AHA says, “A sedentary lifestyle lowers HDL (good) cholesterol. Less HDL means there’s less good cholesterol to remove LDL (bad) cholesterol from your arteries.”
The AHA explains, “Just 150 minutes of moderate-intensity aerobic exercise a week is enough to lower both cholesterol and high blood pressure. And there are lots of options: brisk walking, swimming, bicycling or even a dance class can fit the bill.”
Quit smoking
It’s no secret that smoking is bad for you. Smoking is another way to lower good cholesterol, and because smoking also increases the risk of heart disease, high cholesterol levels and smoking can create the perfect storm.
According to the AHA ,“By quitting, smokers can lower their cholesterol levels and help protect their arteries. Nonsmokers should avoid exposure to secondhand smoke.”
Maintain a healthy weight
The AHA says, “Being overweight or obese tends to raise LDL (bad) cholesterol and lower HDL (good) cholesterol. Losing excess weight can improve your cholesterol levels. A weight loss of as little as 10 percent can help to improve your high cholesterol numbers.”
By eating a heart-healthy diet and increasing your physical activity, you or your loved one will live a generally more healthy lifestyle and work towards maintaining good cholesterol levels. Take small steps in each area to gradually work towards your goals.
National Cholesterol Education Month is about staying informed and staying inspired to live an a healthy, longer life.