Also indexed as: Cholesterol (High), Dyslipidemia, Hypercholesterolemia, Hyperlipidemia, Hypoalphalipoproteinemia, Low HDL Cholesterol, LDL Cholesterol Damage, HDL Cholesterol Damage
About This Condition
Although it is by no means the only major
risk factor, elevated serum (blood) cholesterol is clearly associated with a
high risk of heart disease.
Most doctors suggest cholesterol levels
should stay under 200 mg/dl. As levels fall below 200, the risk of heart
disease continues to decline. Many doctors consider cholesterol levels of no
more than 180 to be optimal. A low cholesterol level, however, is not a
guarantee of good heart health, as some people with low levels do suffer heart attacks.
Medical laboratories now subdivide total
cholesterol measurement into several components, including LDL (“bad”)
cholesterol, which is directly linked to heart disease, and HDL (“good”)
cholesterol, which is protective. The relative amount of HDL to LDL is more
important than total cholesterol. For example, it is possible for someone with
very high HDL to be at relatively low risk for heart disease even with total
cholesterol above 200. Evaluation of changes in cholesterol requires
consultation with a healthcare professional and should include measurement of
total serum cholesterol, as well as HDL and LDL cholesterol.
The following discussion is limited to
information about lowering serum cholesterol levels or increasing HDL
cholesterol using natural approaches. Because high cholesterol is linked to
atherosclerosis and heart disease, people concerned about heart disease should
also learn more about atherosclerosis.
Symptoms
This condition does not produce symptoms.
Therefore, it is prudent to visit a health professional on a regular basis to
have cholesterol levels measured.
Healthy Lifestyle Tips
Exercise increases protective HDL
cholesterol,1 an
effect that occurs even from walking. Total and LDL cholesterol are typically
lowered by exercise, especially when weight-loss also occurs. Exercisers have a relatively low risk
of heart disease. However, people over 40 years of age,
or who have heart disease, should talk with their doctor before starting an
exercise program; overdoing it may actually trigger heart attacks.
Obesity increases
the risk of heart disease, in
part because weight gain lowers HDL cholesterol. Weight loss reduces the body’s ability to make
cholesterol, increases HDL levels, and reduces triglycerides (another risk factor for heart
disease). Weight loss also leads
to a decrease in blood pressure.
Smoking is linked to a lowered level of
HDL cholesterol and is also known
to cause heart disease. Quitting smoking reduces the risk of having a heart
attack.
The combination of feelings of hostility,
stress, and time urgency is called type A behavior. Men, but not women, with these traits are at high risk for
heart disease in most, but not all, studies. Stress or type A behavior may elevate cholesterol in men.
Reducing stress and feelings of hostility has reduced the risk of heart
disease.
Take control of your
cholesterol to lower your heart disease risk. According to
research or other evidence, the following self-care steps may be helpful.
- Reduce risk with fiber
Add whole grains, legumes,
fruits, and vegetables to your meals to reduce heart disease risk
- Add soy protein to your diet
30 grams (about 1 ounce) a day
of powdered soy protein added to food or drinks can help lower cholesterol
- Check out natural vegetable fats (plant sterols and stanols)
Take 1.6 grams a day as a
supplement or in specially fortified margarines to help reduce cholesterol
- Get some supplemental garlic
600 to 900 mg a day of a
standardized garlic extract may help lower cholesterol and prevent hardening of
the arteries
- Raise “good” cholesterol with exercise
Start a regular exercise
program to help raise HDL ("good") cholesterol
- Cut the bad fats
Foods that contain saturated
fat, hydrogenated fat, and cholesterol (such as animal products, fried foods,
and baked snacks) can raise cholesterol.
Reducing your Risk
Reducing your Risk
- Cut the bad fats
Foods that contain saturated
fat, hydrogenated fat, and cholesterol (such as animal products, fried foods,
and baked snacks) can raise cholesterol
- Pick a plant-based diet
Emphasize vegetarian meals
whenever possible to reap the rewards of avoiding animal fats and increasing
fiber and other cholesterol-stabilizing nutrients
- Get and stay trim
Aim for a healthy body weight
to avoid problems with blood lipids and other heart disease risk factors
- Get moving
Use a regular program of
aerobic exercise to maintain optimal blood lipid levels and lower heart disease
risk
- Avoid the habit
Maintain healthy HDL (“good”)
cholesterol levels and low heart disease risk by avoiding cigarette smoke
- Protect with antioxidants
Use at least 100 mg per day
vitamin C and/or up to 400 IU vitamin E to protect LDL cholesterol from damage
that can increase heart disease risk.