8 ways to lower your cholesterol

Those who have high cholesterol have a 2.5 times greater chance of ending up with cardiovascular disease, depending on other risk factors, said Phyllis O'Conner, director of the cardiac rehab unit at Cheyenne Regional Medical Center.

Those risk factors include having high blood pressure, smoking, being overweight, having diabetes and family history.

Cholesterol is a waxy substance found in the blood. Although the body needs cholesterol to function, it makes enough on its own. Fats found in some of the foods we eat cause cholesterol to rise. Those fats include saturated fat, trans fatty acids, trans fats and cholesterol (which is in animal products). Excess cholesterol collects in the arteries, including those of the heart and can lead to narrowing of the arteries and heart disease.

"When you have high cholesterol, you're not only at risk for heart disease, but stroke, peripheral artery disease and kidney disease," O'Conner said.

Get the numbers

High blood cholesterol alone does not cause any symptoms, so it's important to have cholesterol levels checked. O'Conner suggests people first have blood cholesterol levels checked at age 20 to get a baseline. Adults should have their cholesterol checked every five years, according to the National Heart Lung and Blood Institute.

Simple blood tests can measure the amount of LDL cholesterol, HDL cholesterol and other fats such as triglycerides in the blood. These tests can be done at your doctor's office or at blood draw events. Wyoming Health Fairs holds blood draw events throughout the state. To find out when one will be held in your area, go to www.wyominghealthfairs.com and click on "Community Events" or "Monthly Blood Draws" or call 800-979-3711.

Review the numbers

Schedule an appointment with your doctor to review the results of the blood test.

"Looking at what your total cholesterol is, isn't at all the whole picture," O'Conner said. "You really need to look at the whole profile of them."

Following are the desirable cholesterol levels for adults without heart disease:

* Total cholesterol: Less than 200 mg/dL

* LDL (bad) cholesterol: Less than 100 mg/dL

* HDL (good) cholesterol: 40 mg/dL or more

* Triglycerides: Less than 150 mg/dL

If your numbers are too high, your doctor may prescribe lifestyle changes and/or medication to help lower your cholesterol.

improve the numbers

1. Drop some weight. For those who are overweight, losing just five to 10 pounds can lower total cholesterol levels, according to the Mayo Clinic. The CDC considers those who have a BMI (Body Mass Index) between 25 and 29.9 to be overweight and those who have a BMI over 30 to be obese. To find out your BMI, go to www.cdc.gov.healthyweight/assessing and click on "BMI Calculator" or have it checked at your local gym.

2. Exercise. Regular physical activity can increase HDL (good) cholesterol in some people, which may lower their risk for heart disease, according to the American Heart Association. Exercising can also condition your lungs and heart and help with losing weight. Shoot for 30 minutes of physical activity every day.

3. Eat less harmful fats. Saturated fat and trans fat increase total cholesterol and LDL cholesterol. Saturated fat should make up no more than 10 percent of your daily calories.

Trans fat is even worse because it also decreases HDL cholesterol. Sometimes called partially hydrogenated oil, it is found in margarine and commercially baked goods. While some products are labeled trans fat free, the Mayo Clinic says not rely on those labels. They mean that the food has less than 0.5 grams of trans fat per serving, but even those small amounts can add up. The amount of trans fat you eat in one day should add up to less than one percent of your total daily calories, according to the American Heart Association.

4. Eat more healthy fats. Omega-3 fatty acids, which are found in cod, tuna and halibut, promote heart health. Try those fish in place of meat and poultry: they have less total fat, saturated fat and cholesterol, according to the Mayo Clinic.

5. Eat less cholesterol. Limit the amount of animal products you eat, especially those high in cholesterol such as organ meats, egg yolks and whole milk products, to less than 300 mg a day. The Mayo Clinic suggests substituting high cholesterol foods with lean cuts of meat, egg substitutes and skim milk.

6. Eat more whole grains. Whole grains have nutrients which promote heart health. Turn to page 18 for more.

7. Bulk up on fruits and veggies. They're rich in fiber, which can lower cholesterol. Shoot for 25 to 30 grams of fiber each day from not only fruits and veggies, but whole grains and legumes, too.

8. Take your meds. If you're prescribed cholesterol lowering medicine, don't stop taking it without consulting your doctor. Lifestyle changes alone may not be enough and long-term medication is often necessary. Speak with your doctor if you experience side effects or need help paying for the medicine, O'Conner said. Many cholesterol lowering medicines now come in generic versions.

* Contact your doctor before starting any new health or exercise regimen.

Carol Seavey is editor of Live Well Wyoming. Contact her at (307) 266-0544 or carol.seavey@trib.com. Read her blog at tribtown.trib.com/CarolSeavey/blog.