How To Lower Cholesterol: The Three C's

High cholesterol can have profound consequences to our health over time. According to the American Heart Association, as the amount of bad cholesterol in your blood increases, so does the risk of heart disease and stroke. With high cholesterol, you can develop fatty deposits in your blood vessels. Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries. Making lifestyle changes will help you manage your cholesterol levels and prevent life altering events such as a heart attack.

What is Cholesterol

Cholesterol is a type of lipid, a waxy, fat-like substance made in the liver, and found in the blood and in all cells of the body. Your body needs it to build cells and make vitamins and other hormones. It comes from two sources. Your liver makes all the cholesterol you need. The rest of the cholesterol in your body comes from food. By eating foods that aren’t high in cholesterol, you’ll have more control over maintaining a healthy total cholesterol level under 200. Here’s how.

The Three C’s

When it comes to lowering and managing cholesterol for good health, remember the three C’s - check, change and control.

Check

A simple blood test, called a “lipid profile,” measures your cholesterol levels. If your cholesterol is out of balance, with combined levels over 200, lifestyle changes are the first line of treatment. The Centers for Disease Control and Prevention recommends that you have your cholesterol levels checked every five years starting at age 20.

Knowing Your Levels

It’s important to have your cholesterol tested to understand your levels. The two types of cholesterol are LDL cholesterol, which is bad, and HDL, which is good. Too much of the bad kind, or not enough of the good kind, increases the risk of cholesterol build up in the inner walls of arteries that feed the heart and brain.

• LDL cholesterol is “bad” cholesterol because it contributes to fatty buildups in arteries. This narrows the arteries and increases the risk for heart attack, stroke, and peripheral artery disease.
• HDL cholesterol is “good” cholesterol because a healthy level may protect against heart attack and stroke. HDL carries one-third of LDL (bad) cholesterol away from the arteries and back to the liver. Here, the LDL is broken down and passed from the body. Think of “h” for helpful.
• Triglycerides are the most common type of fat in the body. They store excess energy from your diet. A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol is linked with fatty buildups within the artery walls, which increases the risk of heart attack and stroke.

Your total cholesterol number is calculated by adding LDL + HDL + 20% of Triglycerides. Normal total cholesterol is under two hundred. You want your bad cholesterol (LDL) to be low and your good cholesterol (HDL) to be high. Ideally, your HDL should be above 60.

Change

The most common cause of high cholesterol is eating too much saturated fat or trans fats. Cholesterol is found in all foods that come from animals. “A whole food, plant-based diet rich in fiber and a variety of phytonutrients are the keys to driving cholesterol down to optimal levels,” says Keri LeCompte, a clinical pharmacist and board certified in lifestyle medicine at Blue Cross. “This eating pattern can reduce chronic inflammation throughout the body and may prevent, treat, and even reverse the progression of many fatal diseases, including heart disease and Type 2 diabetes,” Keri adds.

Foods That Raise Your Cholesterol

• Dairy - whole milk, butter, yogurt and cheese
• Red meat, chicken, and fish 
• Fried food
• Baked goods and sweets

Food That Lowers Cholesterol

• Whole grain cereals and oatmeal
• Fruits such as apples, bananas, oranges, pears, and prunes
• Vegetables like broccoli, spinach, green beans, asparagus, carrots, avocados, and squash
• Legumes such as nuts, kidney beans, lentils, chickpeas, black-eyed peas, and lima beans

Avoiding processed foods and reading nutrition labels to avoid trans fats are also important for heart-healthy eating.

Control

According to Keri, “Other lifestyle factors that contribute to high cholesterol include inactivity and stress. Setting aside time each day to regulate your mood and keep active is an important part of maintaining healthy cholesterol levels.”

Physical Activity

Weight management can help lower your bad cholesterol. Everyone should get regular physical activity, at least 30 minutes on most days. No matter what you do to stay active, moving helps you feel better, burn calories, and have more energy. Here in Vermont, we have great ways to stay active. Take a walk each day or include one of these activities into your routine:

• Gardening
• Hiking
• Playing your favorite sport
• Weight training
• Snowshoeing

Managing Stress

Research has shown that frequent stress can sometimes raise your bad cholesterol and lower your good cholesterol. Taking a break is the most immediate and mindful way of reducing stress. Clearing our minds keeps us in the present. When we can regroup and recharge in a quiet place, stressful thoughts won't dominate your mind. Meditation, deep breathing, and sitting peacefully are ways to clear the mind.

Keep up to date with cholesterol screenings to note your progress and areas you can improve. Acting now and making conscious choices each day will lead to better cardiovascular health.