PRESQUE ISLE, Maine — September is National Cholesterol Education Month. It serves as an important time to focus on heart health, getting your blood cholesterol checked and taking proactive steps to manage cholesterol levels. With that in mind, the team at Northern Light AR Gould Hospital is sharing some information on what cholesterol is, the dangers of high cholesterol, and steps on how to lower it.
“Cholesterol is a waxy substance found in our blood. While it’s important in building healthy cells, too much of it can lead to serious health issues, including heart disease and stroke,” explains Dr. Robert McFadgen, a provider at Northern Light Primary Care in Presque Isle.
Cholesterol is carried through the bloodstream by two main types of lipoproteins: low-density lipoprotein and high-density lipoprotein. High levels of LDL, or “bad” cholesterol, can lead to plaque buildup in arteries, increasing the risk of heart disease. HDL, or “good” cholesterol, helps remove LDL from the bloodstream.
The American Heart Association recommends that total cholesterol should be less than 200 mg/dL, LDL less than 100 mg/dL, and HDL above 60 mg/dL.
High cholesterol is a serious condition affecting nearly 102 million Americans over the age of 20 years old. Recent statistics show a troubling trend of high cholesterol increasingly affecting younger adults and even children.
“Poor diets, lack of physical activity and rising obesity rates are contributing to this trend,” says Dr. McFadgen. “With more young adults adopting sedentary lifestyles and consuming high-fat, high-sugar diets, the risk of developing high cholesterol and associated health problems has become a significant concern.”
Fortunately, managing cholesterol levels can be achieved through lifestyle changes and, when necessary, medication. Dr. McFadgen recommends these five strategies.
Eat a heart-healthy diet. Focus on eating foods rich in fiber, such as fruits, vegetables and whole grains. Incorporate healthy fats from sources like avocados, nuts and olive oil, while reducing intake of saturated and trans fats found in processed and fried foods.
Exercise regularly. Engaging in regular physical activity, such as brisk walking, jogging or cycling, can help raise HDL cholesterol and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity exercise per week.
Maintain a healthy weight: Losing excess weight through a combination of healthy eating and regular exercise can improve cholesterol levels and overall heart health.
Avoid or quit smoking and limit alcohol. Smoking cessation and moderate alcohol consumption can improve HDL cholesterol levels and reduce overall cardiovascular risk.
Monitor your cholesterol levels. Regular check-ups with a healthcare provider can help track cholesterol levels and assess risk factors. This is particularly important for younger adults, who may not exhibit symptoms but could still be at risk.
Dr. McFadgen also recommends scheduling annual physicals with your primary care provider to keep on track with health concerns such as high cholesterol. If you learn you do have high cholesterol, your provider will work with you to determine next steps.
