Cholesterol, on its own, isn’t a bad thing. It’s actually necessary for the formation of healthy cells. Best described as a waxy substance in your blood, elevated cholesterol levels can increase the risk of heart disease by forming fatty deposits in your arteries, which can obstruct blood flow and lead to the formation of a clot that can cause a heart attack or stroke.
Most often, people believe that only an unhealthy lifestyle leads to high cholesterol levels, but high cholesterol can also be a hereditary condition.
The good news is that the risk can be reduced either way, making the condition largely preventable and manageable by maintaining a healthy diet, getting regular physical activity, and, in some instances, taking medication.
High cholesterol is symptomless, so a blood test is the only way to know if yours is high. The test is easy and painless and is often done as part of a blood panel during a yearly physical.
When to consult a doctor
The National Heart, Lung, and Blood Institute (NHLBI) suggests the first cholesterol screening should occur between 9 and 11, followed by tests every five years.
The NHLBI recommends men aged 45 to 65 and women aged 55 to 65 have cholesterol tests every one to two years. Individuals over 65 should have yearly cholesterol tests.
If your results show elevated cholesterol levels, your doctor may recommend more frequent testing if anyone in your family has a history of high cholesterol, diabetes, or heart disease.
Causes
Cholesterol is transported through your body in your blood. It binds to proteins forming a lipoprotein, and there are three types of cholesterol that doctors measure.
Low-density lipoprotein (LDL), or “bad” cholesterol, transports cholesterol particles throughout your body. LDL cholesterol can attach to arterial walls and build up, causing arteries to harden and narrow with accumulated material.
High-density lipoprotein (HDL), or “good” cholesterol, binds to excess cholesterol and transports it back to your liver.
Additionally, a cholesterol test will measure triglycerides, a type of blood fat. Elevated triglyceride levels can also raise the risk of heart disease.
So what are risks you can control? Factors such as an unhealthy diet, lack of physical activity, and being overweight will raise LDL (“bad”) cholesterol and triglyceride levels. People with a genetic disposition to high cholesterol may not see positive changes in their levels even after making significant lifestyle changes.
Some medical conditions, like kidney disease, diabetes, HIV/AIDS, hypothyroidism, and lupus, can elevate cholesterol levels. In addition, some medications can also negatively impact your lipid levels, like those prescribed for lupus, HIV/AIDS, arrhythmia, and cancer.
A Short List of Risk Factors
Unhealthy cholesterol levels can be increased by:
- Poor diet. Eating excessive saturated or trans fats. Saturated fats are found in fatty meats and full-fat dairy products. Trans fats are often found in highly processed foods like packaged snacks and desserts.
- Obesity. A body mass index (BMI) of 30 or more raises your risk of high cholesterol.
- Inactivity. Lack of physical activity raises bad cholesterol levels.
- Smoking. Smoking can decrease HDL, the “good” cholesterol.
- Alcohol. Too much alcohol can raise your overall cholesterol level.
- Age. High cholesterol can occur even in young children, but it’s more common in people over 40 as your liver loses the capacity to remove LDL cholesterol.
- Work toward an LDL below 100 mg/dL (your physician may recommend under 70 mg/dL) if your family has a history of heart disease.
Complications
Often, high cholesterol leads to atherosclerosis, an excess buildup of cholesterol on your artery walls, also known as plaques which can lead to dangerous complications such as Chest pain or angina, and other symptoms of coronary artery disease can often occur if coronary arteries are affected. These conditions can lead to:
- Heart attack, If plaques rupture, they can form blood clots that obstruct arteries.,
- Stroke. Similar to a heart attack but occurs when a blood clot blocks blood flow to your brain.
Prevention
Heart-healthy lifestyle modifications can help lower cholesterol and prevent its onset. The Mediterranean Diet has been shown to help reduce factors that lead to high cholesterol and heart disease. In fact, heart disease is almost unheard of in many Blue Zones that adhere to a Mediterranean diet.
Blue Zones diets are predominantly plant-based, with low meat consumption, light alcohol intake, and plenty of legumes, whole grains, and fruits and vegetables. Try adding at least one of these heart-healthy habits below to your lifestyle and check in regularly with your physician to track your cholesterol levels.
Healthy heart recap
- Maintain a low-salt diet rich in fruits, vegetables, and whole grains.
- Limit animal fats and use good fats sparingly.
- Lose excess weight and sustain a healthy weight.
- Quit smoking.
- Exercise at least 30 minutes on most days of the week.
- Moderate alcohol consumption if you drink at all.
- Manage stress.