It's time to get those cholesterol levels checked. It’s National Cholesterol Education Month!
September is National Cholesterol Education Month, sponsored by the National Cholesterol Education Program (NCEP) to increase awareness of the importance of monitoring cholesterol levels and taking steps to achieve and maintain healthy levels. Cholesterol is needed throughout the body to build cells, but too much of it can create a problem.
What is Cholesterol?
Cholesterol is a waxy substance found throughout the body. The human body uses cholesterol to build cells, create vitamins, and make other hormones. Cholesterol comes from two sources:
The liver: the liver makes all the cholesterol a person needs.
Animals: The remainder of cholesterol comes from foods from animals like meat, poultry, and dairy products. These foods can also be high in saturated and trans fats, which can increase the cholesterol levels in one’s body.
Cholesterol circulates in the blood, and as the amount of cholesterol in the blood increases, so does the risk to the body and its health. High cholesterol also adds to the risk of chances of having cardiovascular disease, such as heart disease and stroke.
Know Your Numbers:
LDL ("Bad") Cholesterol
What it is: LDL stands for Low-Density Lipoprotein. It's often called "bad" cholesterol because it's responsible for carrying cholesterol from your liver to the cells that need it.
The risk: When there's too much LDL in your bloodstream, it can begin to build up on the walls of your arteries, forming a hard, waxy substance called plaque. This process, known as atherosclerosis, can narrow and stiffen your arteries, leading to a higher risk of heart attack, stroke, and other cardiovascular problems.
Goal: A lower LDL number is better.
HDL ("Good") Cholesterol
What it is: HDL stands for High-Density Lipoprotein. It's known as "good" cholesterol because its job is to act like a scavenger, picking up excess cholesterol from your bloodstream and tissues and carrying it back to the liver.
The benefit: The liver then breaks down and removes this excess cholesterol from your body. A higher level of HDL in your blood is linked to a lower risk of heart disease because it helps prevent plaque buildup.
Goal: A higher HDL number is better.
Triglycerides
What they are: Triglycerides are a type of fat, not a type of cholesterol. They are the most common type of fat in your body and are your body's main source of stored energy. Your body converts any extra calories, especially from sugar and alcohol, into triglycerides for storage in fat cells. When your body needs energy, it releases these triglycerides into your bloodstream.
The risk: High levels of triglycerides, especially in combination with high LDL and low HDL, can increase your risk of heart disease and stroke. Extremely high levels can also lead to other serious health issues, like inflammation of the pancreas (pancreatitis).
Goal: A lower triglyceride number is better.
Cholesterol travels through the blood silently, but it also turns into plaque silently. 75% of heart attack and stroke survivors reported having high cholesterol. It’s important to know the levels of LDL cholesterol, particularly after having a heart attack or stroke. Lower levels reduce the risk of heart attack and stroke overall. High LDL typically doesn’t have symptoms, but taking prescription medications and managing risk factors can reduce the risk of high levels. Your local healthcare provider can easily test your levels and help navigate the best plan, using a blood test called a lipid panel. Normal cholesterol levels can vary by age, sex, and family history.
Feeling hungry? Let’s test your food knowledge related to cholesterol impacts!
Do you know what foods are good for cholesterol levels? It’s important to know what foods are good for lowering cholesterol, especially LDL, while also supporting HDL cholesterol. Fiber-rich, antioxidant-rich, and omega-rich foods are all great options to include in a healthy diet that focuses on lowering cholesterol and maintaining HDL cholesterol. The question is, which foods in those categories are really good for you?
1.Which food is fiber-rich?
a. White bread
b. Ice cream
c. Apples
d. Chicken
If you guessed C, you are correct! Apples are high in fiber due to the presence of both soluble and insoluble fiber, particularly pectin, which is found in the skin and flesh of the apple.
2. Which food is antioxidant-rich?
a. Blueberries
b. Pizza
c. Ramen
d. Eggs
A is correct! Blueberries are loaded with antioxidants, primarily due to the presence of compounds called anthocyanins. These pigments are a type of flavonoid with potent antioxidant properties, and also give blueberries their blue color.
3. Which food is omega-3 rich?
a. Steak
b. Fruity Pebbles cereal
c. French fries
d. Salmon
And the correct answer is D! Salmon consumes marine organisms like algae and smaller fish that are naturally high in omega-3 fats, which accumulate in the salmon’s tissues. The specific omega-3 content can vary based on whether the salmon is wild-caught or farmed, and even within species of salmon. Fun fact: King Salmon have higher levels of omega-3 due to their longer migrations.
4. True or False: Butter is a healthy fat.
FALSE. Butter is not a healthy fat. Butter is full of saturated fat, which has been linked to increased levels of LDL. Although butter contains some beneficial nutrients like vitamin A and K, these nutrients are outweighed by the negative effects of high saturated fat content.
5. True or False: Eating high-cholesterol foods raises blood cholesterol levels.
FALSE. For most people, dietary cholesterol has little effect on blood cholesterol levels. What affects it is eating foods high in saturated fats and trans fats, which raises LDL cholesterol.
National Cholesterol Education Month allows you to take charge of your heart health. By understanding the different types of cholesterol and their impact on your body, you can take proactive steps to manage your cholesterol levels and reduce the risk of heart disease.
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