Introduction
High cholesterol is a major health concern for many people, and the Centers for Disease Control and Prevention (CDC) is warning that certain behaviors can increase your risk of developing it. Eating unhealthy foods, being inactive, and smoking are all behaviors that can lead to high cholesterol. Fortunately, the CDC also has some advice on what you can do to reduce your risk. In this article, we’ll discuss the CDC’s recommendations for avoiding high cholesterol, as well as some tips on what to eat instead. By following these guidelines, you can help keep your cholesterol levels in check and reduce your risk of developing heart disease.
Stop Doing This Or You’ll Get High Cholesterol, Says CDC — Eat This Not That
The Centers for Disease Control and Prevention (CDC) recently released a report warning that high cholesterol levels can lead to serious health problems. The report also recommends that people make changes to their diets to reduce their risk of developing high cholesterol.
The CDC recommends that people avoid foods that are high in saturated fat, trans fat, and cholesterol. These include fatty cuts of meat, full-fat dairy products, and processed foods. Instead, the CDC suggests that people opt for lean proteins, low-fat dairy products, and whole grains.
The CDC also recommends that people limit their intake of sugar-sweetened beverages, such as soda and energy drinks. These drinks are high in calories and can contribute to weight gain, which can increase the risk of high cholesterol.
In addition to dietary changes, the CDC recommends that people get regular physical activity. Exercise can help to reduce cholesterol levels and improve overall health.
High cholesterol can lead to serious health problems, such as heart disease and stroke. Making changes to your diet and getting regular physical activity can help to reduce your risk of developing high cholesterol.
High levels of blood cholesterol significantly increase your chances of having a heart attack or stroke. Studies have found that people with high levels of LDL (“bad”) cholesterol have a 30 to 40 percent greater chance of dying from cardiovascular disease. Here’s what the Centers for Disease Control and Prevention says you should do to avoid high cholesterol. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.
“Your body makes all of the cholesterol it needs, so you do not need to obtain cholesterol through foods,” the CDC says. Eating food that’s high in saturated fat and trans fats may contribute to a high cholesterol level. The agency’s recommendations for healthy eating: limit foods high in saturated fat (like cheese and fatty meats); choose foods that are low in saturated fat, sodium, trans fats and added sugars; eat foods that are high in fiber (like oatmeal, beans and whole grains) and healthy unsaturated fats (like avocados and nuts).
Being overweight (having a BMI over 25) or obese (a BMI over 30) increases the amount of LDL (“bad”) cholesterol in your blood. High levels of LDL cholesterol are associated with heart disease. “Excess body fat affects how your body uses cholesterol and slows down your body’s ability to remove LDL cholesterol from your blood,” the CDC says. “The combination raises your risk of heart disease and stroke.”
Being physically active can keep your weight in a healthy range and lower blood pressure and bad cholesterol levels. Studies have found that exercise lowers LDL cholesterol and raises HDL cholesterol. Experts including the American Heart Assocation recommend getting at least 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise.
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Smoking elevates LDL (“bad”) cholesterol and triglycerides, a type of fat in the blood, while lowering HDL (“good”) cholesterol. The toxins in tobacco also damage the walls of blood vessels, which contributes to atherosclerosis (hardening of the arteries) and “greatly increases your risk of heart disease,” says the CDC. It’s estimated that smoking causes one out of every four deaths from cardiovascular disease.
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Overindulging isn’t just bad for your liver. Drinking excessive amounts of alcohol can raise your bad cholesterol and trigylcerides numbers. Both are associated with an increased risk of heart attack when elevated. If you imbibe, do it only in moderation: No more than two drinks a day for men, and no more than one drink a day for women.
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The CDC estimates that 12% of people over age 20 have high LDL cholesterol, and about 17% have low HDL cholesterol. You should get your cholesterol level checked at least every four to six years. Your doctor can determine your cholesterol levels with a simple blood test.
And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.