Cholesterol for Working Adults: The Truth About This Silent Threat

Your heart health is nothing to ignore. Left unmanaged, high cholesterol significantly increases your risk of heart attack or stroke.

However, for many people, simple lifestyle changes can help lower cholesterol to a healthy level and undo damage already done. Through diet and exercise alone, you may avoid medication and feel empowered knowing you've gained control of your health destiny.

Gain insight into this stealthy threat and the steps you can take today to safeguard your heart and mind for years to come.

TLDR: Managing your Cholesterol is Essential for a Healthy Life

• High cholesterol can damage your heart over time without any noticeable symptoms.
• Simple lifestyle changes like a healthier diet and more exercise can lower your cholesterol and reduce your risk of heart attack and stroke.
• Making these changes may allow you to avoid cholesterol medications.

What Is Cholesterol and Why Does It Matter?

Cholesterol is a waxy, fat-like substance found in all cells of the body. Although cholesterol is important for certain functions like producing hormones and vitamin D, too much of it in the bloodstream can pose serious health risks.

High cholesterol levels and what they mean

High cholesterol means you have too much cholesterol in your blood. Ideally, total cholesterol levels should be below 200 milligrams per deciliter (mg/dL).

A high cholesterol diagnosis means levels of 200-239 mg/dL. Anything over 240 mg/dL is considered dangerously high.

High cholesterol itself does not cause symptoms, so many people are unaware they have a problem until health issues arise. Elevated cholesterol levels can lead to plaque buildup in the arteries (atherosclerosis), which can cause coronary artery disease, heart attack, and stroke.

The two types of cholesterol

There are two main types of cholesterol to be aware of:

• Low-density lipoprotein or LDL cholesterol is the "bad" cholesterol. Too much LDL cholesterol can build up in your arteries and form plaque. An LDL level of less than 100 mg/dL is ideal for most adults.
• High-density lipoprotein or HDL cholesterol is the "good" cholesterol. It helps remove excess cholesterol from your arteries. Aim for an HDL level of 60 mg/dL or higher.

How Often to Screen for Cholesterol

Cholesterol screening is an important part of maintaining heart health and catching high cholesterol early. As you get older, the risks associated with high cholesterol increase, so regular screening is critical. Here are the general guidelines for how often you should get your cholesterol levels checked.

If You're Age 20 or Older

For most adults over age 20, cholesterol screening is recommended every 5 years. This involves a simple blood test to check your total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides. Unless you have other risk factors, getting screened every 5 years is typically sufficient to catch any significant changes or elevations in your cholesterol levels.

If You Have High Cholesterol or Heart Disease

If you already have high cholesterol or heart disease, more frequent screening is needed. You may need to be tested annually or even every 6-12 months to monitor your cholesterol levels and make sure your treatment plan is working properly.

If You Have Diabetes or High Blood Pressure

Having diabetes, high blood pressure, or other risk factors for heart disease also means more frequent cholesterol testing is required. In many cases, annual screening is recommended if you have a condition that further increases your risk of high cholesterol or heart problems.

Your doctor can evaluate your overall risk profile and medical history to decide if annual screening, biannual screening, or another schedule is most appropriate.

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In addition to testing, members receive a personalized health optimization plan from our doctors incorporating supplements, nutrition, exercise and sleep strategies, discounted pricing for specialized additional tests, and access to exclusive health and longevity events for members.

Causes and Risk Factors for High Cholesterol

Cholesterol levels that are too high can put you at risk for heart disease and other health problems. There are several causes and risk factors for high cholesterol:

Genetics

Some people are born with a genetic predisposition to high cholesterol. Familial hypercholesterolemia is an inherited condition that can cause high cholesterol levels from birth. If you have a family history of high cholesterol or heart disease, you have a higher risk of high cholesterol.

Diet

Consuming too much saturated fat, trans fat, and cholesterol in your diet can increase your cholesterol levels. Saturated fat is found in red meat, full-fat dairy products, and tropical oils like coconut and palm oil. Trans fats are found in fried foods, fast food, and some packaged baked goods. Dietary cholesterol comes from eggs, meat, and full-fat dairy products.

Reducing consumption of these foods may help lower your cholesterol.

Obesity and weight

Being overweight or obese puts extra strain on your body and makes it harder to control your cholesterol levels. Losing excess pounds can help lower your LDL (bad) cholesterol, raise your HDL (good) cholesterol, and improve your cholesterol ratio.

Lack of exercise

Lack of physical activity is a major risk factor for high cholesterol. Exercise helps boost your body's HDL cholesterol while lowering LDL levels. Aim for 30 to 60 minutes of moderate exercise most days of the week. Aerobic exercise, strength training, and high intensity interval training can all help improve your cholesterol levels.

Smoking

Smoking damages your arteries and blood vessels, which contributes to buildup of fatty plaques. Quitting smoking can quickly help improve your cholesterol levels and heart health. Talk to your doctor about resources to help you stop smoking for good.

Age and sex

Cholesterol levels tend to rise with age, especially after menopause in women when estrogen levels drop. Men also typically have higher cholesterol levels than premenopausal women. High cholesterol becomes more common as people get older, so it's important to get tested and make lifestyle changes to help prevent problems.

Symptoms of High Cholesterol to Watch Out For

While high cholesterol often has no symptoms, there are a few signs that your levels may be elevated. Being aware of these symptoms can help motivate you to get your cholesterol checked and take steps to lower it if needed.

Chest Pain

High cholesterol can lead to plaque buildup in your arteries (atherosclerosis), which reduces blood flow. This can cause chest pain or discomfort (angina), especially during physical activity or times of stress. See your doctor right away if you experience unexplained chest pain or pressure.

Numbness or Weakness

Plaque buildup from high cholesterol may block or narrow arteries that supply oxygen-rich blood to your legs or arms. This can result in numbness, weakness, or coldness in the limbs. This condition is known as peripheral artery disease (PAD) and needs to be diagnosed and treated by your physician.

Erectile Dysfunction

High cholesterol can impact arteries throughout the body, including those that supply blood to the penis. This may lead to difficulty achieving or maintaining an erection (erectile dysfunction or ED).

High cholesterol is a reversible cause of ED, so lowering cholesterol levels may improve symptoms. See your doctor about treatment options for high cholesterol and ED.

Yellowish Skin Deposits

In some cases, high cholesterol may lead to excess cholesterol building up under your skin. These deposits, known as xanthelasmas, appear as yellowish plaques on the eyelids. They are often a sign that cholesterol levels need to be checked and managed through lifestyle changes and medication if recommended by your physician.

By being vigilant for symptoms of high cholesterol like chest pain, numbness, erectile dysfunction, or skin conditions, you can address this silent threat before serious complications develop. See your doctor right away if you experience any symptoms of high cholesterol. They can check your cholesterol levels and determine an appropriate treatment plan to help lower your risk of health issues down the road.

Managing Cholesterol Through Diet - Foods to Eat and Avoid

When it comes to managing your cholesterol, diet plays an important role. The foods you eat can have a significant impact on your cholesterol levels and heart health. Focusing on a balanced diet with plenty of nutritious foods can help lower your LDL, increase HDL, and reduce your risk of heart disease.

Choose Healthy Fats

Aim for unsaturated fats found in foods like olive oil, canola oil, nuts, and avocados. Limit saturated fats from red meat and full-fat dairy products. Replace trans fats from processed foods with healthier fats.

Eat More Fiber and Whole Grains

Fiber can help lower cholesterol. Choose high-fiber foods like beans, broccoli, and oatmeal. Replace refined grains with whole grains such as brown rice and whole-wheat bread.

Include Plant-Based Proteins

Plant-based protein sources are cholesterol-free and heart healthy. Enjoy foods like beans, lentils, nuts, and seeds. Replace some animal proteins like red meat with fish or plant-based proteins.

Limit High Cholesterol Foods

Reduce high cholesterol foods such as red meat, full-fat dairy products, baked goods, and fried foods. Choose low cholesterol options such as skinless poultry, fish, egg whites or egg substitutes instead.

Watch Your Portion Sizes

Large portion sizes and excess calories can contribute to high cholesterol and weight gain. Measure and track portion sizes, especially for high calorie and high cholesterol foods. Focus on appropriate portion sizes for your needs.

Following a balanced diet with nutritious foods like fruits and vegetables, whole grains, legumes, healthy fats and lean proteins can help lower your cholesterol levels and support your heart health. Making smart choices and watching your portion sizes are key strategies for managing cholesterol through diet. By avoiding unhealthy fats and high cholesterol foods, you'll be well on your way to better heart health and lower cholesterol.

The Importance of Exercise in Controlling Cholesterol

Exercise is one of the most important lifestyle changes you can make to help lower your cholesterol levels and improve your heart health. Combining regular physical activity with a balanced diet high in fiber, lean proteins, and healthy fats is key to managing high cholesterol.

Aerobic Exercise

Aerobic exercise, also known as cardio, includes activities like walking, jogging, swimming and biking. Aerobic exercise increases your heart rate and breathing for an extended period of time.

The American Heart Association recommends getting at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous aerobic exercise. Adding interval or strength training to your routine can further help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.

Strength or Resistance Training

In addition to cardio, strength or resistance training is recommended at least two times per week. This includes exercises like weight lifting, bodyweight exercises (pushups, squats), and resistance band training.

Strength training helps build muscle and bone strength while also improving flexibility and balance. Increased muscle mass leads to higher metabolism which helps burn more calories and fat, even when at rest.

High Intensity Interval Training

For maximum cholesterol lowering benefits, add in short periods of high intensity interval training (HIIT) to your exercise routine. HIIT involves short bursts of intense activity followed by recovery periods.

For example, you can include 1 minute sprints followed by 1-2 minutes of walking to recover, then repeat. HIIT helps reduce belly fat, which contains LDL cholesterol, and improves insulin sensitivity. Aim for 2 to 3 HIIT sessions per week, in addition to your regular cardio and strength training.

The key to success is finding physical activities you enjoy and will stick with long term. Even small changes to your routine can have significant impacts on your cholesterol levels and heart health over time. The benefits of regular exercise extend well beyond just numbers on a cholesterol test. You will gain more energy, better sleep, improved mood, and a longer, healthier life.

Medications and Supplements for Lowering Cholesterol

To effectively lower your cholesterol, medications and supplements may be recommended or prescribed by your doctor in addition to diet and exercise. Some options to discuss with your physician include:

Statins

Statins are the most commonly prescribed cholesterol-lowering medications. They work by blocking an enzyme in the liver that produces cholesterol. Statins can lower LDL cholesterol by up to 60% and have been shown to reduce heart attack and stroke risk. Common statins include atorvastatin (Lipitor), simvastatin (Zocor), and rosuvastatin (Crestor).

Side effects may include muscle pain, liver damage, and digestive issues.

Bile Acid Sequestrants

Bile acid sequestrants, such as cholestyramine (Questran), colestipol (Colestid), and colesevelam (WelChol), work by binding to bile acids in the intestines to prevent them from being reabsorbed. This lowers cholesterol levels as the liver uses more cholesterol to produce new bile acids.

They can decrease LDL cholesterol by 10-25% but often have gastrointestinal side effects like constipation, bloating, and gas.

Ezetimibe

Ezetimibe (Zetia) blocks the absorption of cholesterol in the small intestine. It is usually combined with statins and can lower LDL cholesterol by 18-25% when taken alone or provide an additional 10% reduction when combined with a statin.

Ezetimibe tends to have fewer side effects than other medications but can cause digestive issues and muscle pain in some people.

Red Yeast Rice Supplements

Red yeast rice supplements contain compounds that act like statins and can lower LDL cholesterol by up to 25-30% according to some studies. However, supplements are not regulated and the amount of active ingredients can vary between brands.

Side effects are similar to statins and can include muscle pain and liver damage. Only use under the guidance of your physician.

Fish Oil Supplements

Fish oil supplements are high in omega-3 fatty acids which can help lower triglycerides and provide other heart health benefits. A typical dosage for high triglycerides is 2 to 4 grams per day which can decrease levels by 20-50% according to research.

Fish oil may cause digestive issues, a fishy aftertaste, and rarely, bleeding. Check with your doctor first before taking fish oil supplements.

In summary, medications and natural supplements can be an effective means of improving your cholesterol profile when combined with lifestyle changes. However, you should only take them under the guidance and recommendation of your doctor based on your individual health needs and risks. Close monitoring will also be needed to ensure safe and effective management of your cholesterol levels.

Conclusion

As you have learned, cholesterol is a vital substance for your body and health. However, too much of it, specifically the LDL or "bad" kind, can build up in your arteries and increase your risk of heart disease over time. The good news is there are simple steps you can take to keep your cholesterol in check. Eating a balanced diet low in saturated fat and high in fiber, exercising regularly, losing excess weight, limiting alcohol, and avoiding tobacco use can all help lower your cholesterol and support your long-term health.

At Mito Health, we specialize in advanced health diagnostics to test your cholesterol levels (along with 66 other biomarkers) - to form a science-based, personalized health plan to help you optimize your health. Sign up for our flagship package today to take control of your health and your future.