It’s Cholesterol Awareness Month: Do You Know Your Numbers?

From Tammy Roberts, Health and Nutrition Education Specialist, Missouri Extension

September is Cholesterol Awareness Month. It serves as a good reminder for you to learn your cholesterol numbers because high cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack and stroke.

“When you get the results of your cholesterol blood test you should have your total cholesterol, HDL cholesterol and LDL cholesterol” said Tammy Roberts from University of Missouri Extension. “The desirable total cholesterol level is 200 mg/dL or below.”

Low density lipoprotein or LDL is considered a good gauge for risk of heart attack and stroke. It is the LDL, along with other substances, that builds up on artery walls forming a thick plaque that narrows arteries and makes them less flexible. When a clot forms and blocks an artery a heart attack or stroke can be the result. It is optimal for LDL to be below 100 mg/dL.

High density lipoprotein or HDL is referred to as the good cholesterol. High levels of HDL can provide some protection against heart attack and stroke. HDL helps to keep the LDL from building up on artery walls. For men, the average HDL reading is 40-50 mg/dL. In women, it is 50-60 mg/dL. Less than 40 for men and 50 for women puts you at a higher risk for heart disease. Above 60 mg/dL provides protection against heart disease.

There are some things that impact cholesterol that we have no control over. They include age and heredity. Cholesterol levels increase as we age. High cholesterol tends to run in families. “There just isn’t anything you can do to change your genes” said Roberts. “You can control your diet, weight and physical activity and all can impact your cholesterol numbers.”

Roberts says we need to watch saturated fat, trans fat and dietary cholesterol. The body makes cholesterol from saturated and trans fats. Saturated fats are found in foods such as high fat meat, cheese, milk and butter. (Remember that there are plenty of meats that are lean and milk and cheese come in low fat and no fat varieties.) Food labels must list amounts of trans and saturated fats. Eat as little as possible. Being overweight can increase your cholesterol numbers and is also a risk factor for heart disease. Be sure to get 30 minutes of physical activity most days of the week.

Everyone over the age of 20 should have their cholesterol checked at least every five years; more often if you have high cholesterol or are at risk for heart disease.