{"id":1055,"title":"Cholesterol for Working Adults: The Truth About This Silent Threat","slug":"cholesterol-for-working-adults-the-truth-about-this-silent-threat","lang":"en","description":"Understand how cholesterol impacts your heart health and longevity. Manage cholesterol with diet, exercise, weight loss or medications to lower risks.","content":"

Your heart health is nothing to ignore. Left unmanaged, high cholesterol significantly increases your risk of heart attack or stroke.

However, for many people, simple lifestyle changes can help lower cholesterol to a healthy level and undo damage already done. Through diet and exercise alone, you may avoid medication and feel empowered knowing you've gained control of your health destiny.

Gain insight into this stealthy threat and the steps you can take today to safeguard your heart and mind for years to come.

TLDR: Managing your Cholesterol is Essential for a Healthy Life

High cholesterol can damage your heart over time without any noticeable symptoms.
Simple lifestyle changes like a healthier diet and more exercise can lower your cholesterol and reduce your risk of heart attack and stroke.
Making these changes may allow you to avoid cholesterol medications.

What Is Cholesterol and Why Does It Matter?

Cholesterol is a waxy, fat-like substance found in all cells of the body. Although cholesterol is important for certain functions like producing hormones and Vitamin D, too much of it in the bloodstream can pose serious health risks.

High Cholesterol Levels and What They Mean

High cholesterol means you have too much cholesterol in your blood. Ideally, Total Cholesterol levels should be below $$200$$ milligrams per deciliter ( $$mg/dL$$ ).

A high cholesterol diagnosis means levels of $$200-239$$ $$mg/dL$$ .
Anything over $$240$$ $$mg/dL$$ is considered dangerously high.

High cholesterol itself does not cause symptoms, so many people are unaware they have a problem until health issues arise. Elevated cholesterol levels can lead to plaque buildup in the arteries (atherosclerosis), which can cause coronary artery disease, heart attack, and stroke.

The Two Types of Cholesterol

There are two main types of cholesterol to be aware of:

Low-density lipoprotein (LDL) cholesterol is the "bad" cholesterol. Too much LDL cholesterol can build up in your arteries and form plaque. An LDL level of less than $$100$$ $$mg/dL$$ is ideal for most adults.
High-density lipoprotein (HDL) cholesterol is the "good" cholesterol. It helps remove excess cholesterol from your arteries. Aim for an HDL level of $$60$$ $$mg/dL$$ or higher.

How Often to Screen for Cholesterol

Cholesterol screening is an important part of maintaining heart health and catching high cholesterol early.

If You're Age 20 or Older: For most adults, screening is recommended every 5 years.
If You Have High Cholesterol or Heart Disease: More frequent screening is needed, potentially annually or every 6-12 months.
If You Have Diabetes or High Blood Pressure: Annual screening is often recommended due to further increased risk.

Mito Health's Flagship Package: Priced at $$499$$ , this package offers testing for cholesterol as well as 66 other carefully curated biomarkers, allowing for early detection of serious diseases.

Causes and Risk Factors for High Cholesterol

Cholesterol levels that are too high can put you at risk for heart disease and other health problems.

Genetics: Some people have a genetic predisposition to high cholesterol (Familial Hypercholesterolemia).
Diet: Consuming too much saturated fat, trans fat, and dietary cholesterol (red meat, full-fat dairy, tropical oils, fried foods).
Obesity and Weight: Being overweight or obese makes it harder to control cholesterol levels.
Lack of Exercise: Physical activity helps boost HDL and lower LDL. Aim for $$30$$ to $$60$$ minutes of moderate exercise most days of the week.
Smoking: Damages arteries and contributes to plaque buildup. Quitting smoking can quickly improve heart health.
Age and Sex: Cholesterol levels tend to rise with age, especially after menopause in women.

Symptoms of High Cholesterol to Watch Out For

While high cholesterol often has no symptoms, a few signs may indicate elevated levels:

Chest Pain (Angina): Caused by plaque buildup reducing blood flow.
Numbness or Weakness: Due to blocked or narrowed arteries supplying blood to the limbs (Peripheral Artery Disease - PAD).
Erectile Dysfunction (ED): High cholesterol can impact arteries supplying blood to the penis.
Yellowish Skin Deposits (Xanthelasmas): Cholesterol buildup under the skin, often seen on the eyelids.

Managing Cholesterol Through Diet

Diet plays a crucial role in lowering LDL, increasing HDL, and reducing heart disease risk.

Choose Healthy Fats: Aim for unsaturated fats (olive oil, nuts, avocados). Limit saturated and trans fats.
Eat More Fiber and Whole Grains: High-fiber foods like beans, oatmeal, and whole grains help lower cholesterol.
Include Plant-Based Proteins: Cholesterol-free options like beans, lentils, and nuts.
Limit High Cholesterol Foods: Reduce red meat, full-fat dairy, baked goods, and fried foods.
Watch Your Portion Sizes: Excess calories contribute to high cholesterol and weight gain.

The Importance of Exercise in Controlling Cholesterol

Regular physical activity is key to managing high cholesterol.

Aerobic Exercise (Cardio): At least $$150$$ minutes per week of moderate exercise (walking, swimming) or $$75$$ minutes of vigorous exercise.
Strength or Resistance Training: Recommended at least two times per week to build muscle and improve metabolism.
High Intensity Interval Training (HIIT): Short bursts of intense activity followed by recovery periods for maximum cholesterol-lowering benefits, especially reducing belly fat.

Medications and Supplements for Lowering Cholesterol

Medications and supplements may be prescribed in addition to diet and exercise.

Statins: The most common medication; blocks an enzyme in the liver that produces cholesterol, reducing LDL up to $60\\%$ .
Bile Acid Sequestrants: Bind to bile acids in the intestines, lowering cholesterol $10-25\\%$ .
Ezetimibe (Zetia): Blocks cholesterol absorption in the small intestine.
Red Yeast Rice Supplements: Contain compounds similar to statins, potentially reducing LDL up to $25-30\\%$ . Use only under physician guidance.
Fish Oil Supplements: High in omega-3 fatty acids, effective for lowering triglycerides ( $$2$$ to $$4$$ grams/day).

Conclusion

Cholesterol is vital, but too much LDL can build up in your arteries and increase your risk of heart disease. The good news is that simple steps—eating a balanced diet low in saturated fat and high in fiber, exercising regularly, losing excess weight, and avoiding tobacco—can help keep your cholesterol in check.

At Mito Health, we specialize in advanced health diagnostics to test your cholesterol levels (along with 66 other biomarkers) to form a science-based, personalized health plan to help you optimize your health.

Would you like me to elaborate on the dietary recommendations for lowering cholesterol?

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