One in three adults has high cholesterol. High cholesterol is a major cause of heart disease, stroke and high blood pressure.
Just because an individual is thin or young does not ensure low cholesterol values. Even if your cholesterol numbers are normal, you can still have plaque buildup on arteries.
Ideally, the total cholesterol should be below 200. LDL (low density lipoprotein) is a bad cholesterol, and it should be less than 130 in an otherwise healthy adult. However, the more risk factors an individual has for heart disease (high blood pressure, smoker, family history, high stress lifestyle, etc.), ideally the lower the LDL. For example, if you have diabetes, your LDL should be below 70. HDL (high density lipoprotein) is the good cholesterol, and above 40 is normal.
Everyone who has high cholesterol does not need cholesterol-lowering prescription medication. Lifestyle changes, coupled with health nutrition, can greatly assist with normalizing values for many individuals.
Eat a healthy diet, one that is low in fat and cholesterol, ideally less than 200 mg of cholesterol a day. Fiber helps lower cholesterol, so eat a lot of fruits, vegetables and bran; around 25 grams a day. Nuts (almonds, peanuts, walnuts) also can lower the cholesterol; consume about 42 grams a day (approximately one handful). Consider taking over-the-counter supplements, such as red rice yeast, and or a (non-odor) garlic pill daily.
There are several ways to lower the LDL cholesterol naturally as well. Take Omega-3 fish oil, 2,000 to 4,000 mg a day. Two tablespoons of olive oil a day (or 2,000 to 3,000 mg a day). Eat foods fortified with plant sterols (2,000 mg a day), as this can lower the LDL by 10 percent.
HDL can be typically be increased by aerobic exercise (fast walking, jogging, swimming) 30 minutes, five to seven days a week. Another tip is to consider taking the B vitamin niacin daily (500 to 1,000 mg), but be sure to purchase the flush-free formula.
I recommend adults have their cholesterol values checked yearly at the time of a physical. Blood work assesses your current circulating values. This blood work always should be done fasting; nothing to eat or drink (except water) for eight to 12 hours prior, to ensure accurate numbers.
To help screen for past cholesterol build-up on arteries (plaque), consider having a CT scan of the coronary arteries. The cost of this test is around $400, which may or may not be covered by insurance.
Dr. Linda Petter of Auburn is a weekly feature on KOMO TV/News Radio (1000 AM & 97.7 FM) every Sunday live 7:45 a.m., and a columnist for the Auburn Reporter. She trained at the Mayo Clinic and the University of Illinois, Carle Hospital. Dr. Petter is chief of the Department of Family Practice at St. Francis Hospital in Federal Way. She is a consumer healthcare advocate, and her books, “Healthcare On a Budget” and “Common Medical Sense” are available on Amazon.com. Please visit her website, www.DocForAll.com, or call her office at 253-568-0841.
