Bureau County Republican / shawlocal.com/bureau-county-republican • Saturday, July 26, 2025
BUREAU COUNTY REPUBLICAN
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HEALTH MATTERS
Tips to lower your cholesterol
Hyperlipidemia, commonly known as high cholesterol, affects many people. According to the Centers for Disease Control and Prevention, approximately 100 million adults in the United States had high total cholesterol levels as recently as 2020. High cholesterol is a significant risk factor for heart disease, which is the leading cause of death worldwide. Although genetics can affect cholesterol levels, lifestyle choices also come into play. Understanding how to manage one’s cholesterol is a powerful step toward better health, and there are many ways individuals can do just that. • Make dietary adjustments. Diet can affect cholesterol levels. However, the Cleveland Clinic says diet only affects about 20 to 30 percent of the cholesterol in a person’s blood. The Ameri-
can Heart Association says a diet high in saturated fat can lead to high LDL (bad) cholesterol levels and exacerbate plaque buildup in the walls of the arteries. Saturated fat is found in fatty cuts of meat, butter, cheese, cream, and many baked goods. Choosing leaner options and following a Mediterranean diet can help with cholesterol. • Exercise regularly. Exercise is a powerful tool for cholesterol management. Exercise can help to lower bad cholesterol and triglyceride levels while increasing HDL (good) cholesterol. The AHA recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous activity. After a few months of routine exercise, people may see noticeable improvements in their cholesterol levels.
• Losing weight can help. Losing weight can help lower cholesterol levels. Excess body weight, particularly around the waist, can negatively affect how the body processes cholesterol. WebMD says every 10 pounds a person is overweight causes the body to produce as much as 10 milligrams of extra cholesterol every day. Losing even 5 to 10 percent of one’s body weight can significantly benefit cardiovascular health. • Quit smoking and reduce alcohol consumption. Smoking damages blood vessels and accelerates the buildup of plaque. Excessive alcohol consumption can raise triglyceride levels and affect heart health. Adjusting these habits can benefit the heart in many ways.
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• Explore medical intervention. Lifestyle changes alone may not be enough for some individuals to reach target cholesterol numbers, especially if genetic issues or other health conditions are contributing factors. A person’s doctor may recommend medication. Statins are the most commonly prescribed and highly effective medications for lowering cholesterol. They work by reducing the liver’s production of cholesterol and increasing its ability to remove LDL. Monitoring and addressing high cholesterol is important for overall heart health. Individuals can take a comprehensive approach that includes diet, exercise and potentially medication to keep cholesterol in check. TF259164
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