High cholesterol is frightening, but reducing it may be easier than you think | Health

There seems to be an endless drum rhythm to lower your cholesterol, and for good reason.

In the United States, more than 30% of adults have high cholesterol levels, but only half of them are treated for this condition. These numbers should be scary because high cholesterol is one of the biggest risks of heart disease.

Reducing your cholesterol should be a priority if it is at dangerous levels. Here are some things to know about cholesterol and how you can reduce it.

What is cholesterol?

Cholesterol is a substance found throughout the body and necessary for various functions. The body produces cholesterol and is also ingested with food. "Bad cholesterol" is LDL cholesterol, which can form plaque in the arteries if it is too high. HDL cholesterol is called "good cholesterol" and helps remove LDL cholesterol from the arteries.

In general, LDL cholesterol levels should remain low, while high levels of HDL are good. Together, a healthy total cholesterol level should be less than 170 mg / dL, and any excess of 200 mg / dL is too high.

Reduce your cholesterol by the diet

Good nutrition is one of the best ways to achieve healthy cholesterol levels. Eating the right foods can not only lower LDL cholesterol, but also increase HDL levels. Consider a low fat diet, especially high cholesterol animal fats. Eat more fiber, fruits and vegetables and reduce the number of sweets.

"Dietary changes are a crucial way to help lower LDL cholesterol levels," says Marissa Padilla, Administrator of Castle Manor Nursing Skills and Rehabilitation. "Reduce saturated fat by eating limited amounts of red meat and avoiding processed foods. Choose healthier unsaturated fatty acids, which you can find in olive oil, fish, avocados and other sources. "

Exercise can help lower cholesterol

Starting an exercise program can help you lose weight and lower your cholesterol. It will not take much to see a difference in your cholesterol level – a weight loss as small as 5% can change your cholesterol levels. Exercise also helps to increase your HDL count. A variety of exercise programs will be beneficial. So you only have to aim for 30 minutes of exercise most days.

Sleep more

Your body needs enough sleep to recharge and some functions to work properly. Research has shown that a lack of sleep can affect your cholesterol levels. One study found that HDL levels were lower in people sleeping less than seven hours each night. So, if you're a night owl that still has to be at work every day at 9 o'clock, it's time to bite the bullet and go to bed.

Medications may be needed

Changing your diet and adding more exercise should be the first choice to lower your cholesterol, but this may not be enough for some people. In some cases, people may have a genetic predisposition to higher LDL cholesterol levels. These people may have a healthy diet, but their body continues to produce too much LDL cholesterol. If diet and exercise are not enough to bring your cholesterol back to a healthy level, medications may be needed to lower your LDL cholesterol.

High cholesterol should scare you, but reducing it should not seem like an impossible task. Any steps you take to lower your cholesterol will be beneficial. Therefore, have your cholesterol checked and start managing it today.

Dr. Amy Osmond Cook is a Healthcare Technology Consultant and Vice President of Marketing at Simplus, Platinum Salesforce Partner.