Symptoms of high cholesterol
High cholesterol doesn’t have obvious symptoms. Getting your levels checked regularly is the only way to know if you have it.
What is considered high for cholesterol?
According to the Centers for Disease Control and Prevention, a total cholesterol level higher than 200 milligrams per deciliter (200 mg/dL) is generally considered high.
What causes high cholesterol?
You can develop high cholesterol for many reasons, some of which you can control and some you can’t.
Your lifestyle has a significant impact on your cholesterol levels, and these habits can lead to unhealthy levels:
- Smoking
- A diet high in saturated fat, trans fats, cholesterol, sugar and alcohol
- Not exercising enough
Finally, conditions such as high blood pressure and diabetes can increase your risk for high cholesterol.
Risk factors for high cholesterol that are beyond your control
- Age: Cholesterol levels tend to be higher in people older than age 65.
- Family history: A family history of high cholesterol makes you more likely to have it yourself. Having a family member with a history of heart attack, heart disease or atherosclerosis also increases your risk.
- Sex: Men have lower levels of “good” cholesterol, and women tend to get higher levels of “bad” cholesterol around age 55 (or around the onset of menopause).
What are the complications of high cholesterol?
If untreated high cholesterol, or hyperlipidemia, can lead to the accumulation of plaque in your body's blood vessels (atherosclerosis), resulting in complications such as:
- Heart attack
- Stroke
- Coronary heart disease
- Carotid artery disease
- Sudden cardiac arrest
- Peripheral artery disease
- Microvascular disease
How to diagnose high cholesterol
Your doctor can diagnose you with high cholesterol using a simple blood test called a lipid profile. For this test, a sample of your blood will be taken and sent to a lab where it’s measured for total cholesterol, HDL, LDL and triglycerides.
- Total cholesterol: This is the total amount of cholesterol in your blood. The higher the number, the more likely it is that cholesterol is affecting your health.
- High-density lipoprotein (HDL): Known as the “good” cholesterol, HDL carries excess cholesterol out of the blood.
- Low-density lipoprotein (LDL): Known as the “bad” cholesterol, LDL can stick to blood vessel walls, reducing or blocking blood flow.
- Triglycerides: These are a type of fat in the blood that your body uses for energy when needed.
Your doctor takes your current health, existing health conditions and other factors into consideration when determining whether you have high cholesterol.
Lowering high cholesterol
Lowering and managing cholesterol can include both lifestyle changes and medication. The exact treatment plan your doctor develops for you will consider other factors, including any family history, age and your lifestyle.
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Lifestyle changes
Lifestyle changes
If your provider feels your cholesterol levels are higher than they should be, focusing on a healthy lifestyle can help lower your levels. An excellent first step is making the following changes.
Start eating healthier
When shopping, compare food labels to find low-fat, low-cholesterol choices and introduce them into your overall meal planning and preparation. When eating out, check the menu for low-fat or heart-healthy options to incorporate them into your selections for a more balanced overall meal.
Healthier options include:
- Egg whites or egg substitutes
- Fat-free or low-fat milk and dairy products
- High-fiber fruits, vegetables and whole grains
- Low-fat dressings and dips, such as hummus
- Skinless chicken, turkey and fish
- Whole-grain oatmeal, which you can flavor with fresh fruit
Avoid or reduce consumption of processed and high-cholesterol foods, such as:
- Packaged oatmeal flavored with sugar and salt
- Potato chips and high-fat dips
- Red meats, especially high-fat cuts and organ meats
- Whole eggs with yolks
- Whole milk
- Full fat cheeses and dairy products
Choose the right fats
As you read food labels, you want to watch out for unhealthy fats and choose healthier fats whenever possible.
Healthy fats include:
- Monounsaturated fats: These lower LDL (bad) cholesterol. They're found in olive, canola and peanut oils, as well as avocados and some nuts.
- Polyunsaturated fats: These lower total and LDL cholesterol. They're found in corn, safflower and soybean oils, as well as seeds, nuts and fish. Omega-3 fatty acids, a type of polyunsaturated fat, exist in fatty fish, such as salmon.
Unhealthy fats include:
- Saturated fats: These raise total and LDL cholesterol. They’re found in animal products, such as meat, poultry, milk, lard and butter, and coconut and palm oils.
- Trans fats: These raise LDL cholesterol. They’re found in partially hydrogenated oils and, to a small degree, in animal fats and high-fat dairy products. Partially hydrogenated oils are used in processed foods, such as cookies, crackers and some types of margarine.
Note: A product's Nutrition Facts label may say the food has 0 grams of trans fat, but manufacturers can put 0 grams if a product has less than 0.5 grams per serving. Read the ingredients label and the serving size listings on the label to help avoid consuming high amounts of trans fats.
Cook in healthier ways
Changing up how you prepare foods can help make your meals healthier:
- Trim extra fat from meat before cooking.
- Replace each egg in a recipe with two egg whites.
- Steam, microwave, broil, grill or bake food. Avoid frying.
- Try fat-free, butter-flavored powders instead of butter.
- Use nonstick sprays or cookware instead of butter or margarine.
- Use reduced-fat salad dressings and mayonnaise.
Exercise
Not getting enough physical activity can cause your HDL levels to go up, and being overweight, in general, is not good for your cholesterol levels. Exercise helps you lose weight and can counteract the effects of sedentary living on your cholesterol levels.
Aim for 150 minutes a week of moderate-intensity exercise, such as walking, swimming or cycling. With moderate activity, you can still maintain a simple conversation, but your breathing should be more labored. If you’re able to hold a conversation without much change to your breathing, it’s a sign that you need to increase your pace.
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Medications
Medications
Healthy eating and exercising are excellent ways to lower cholesterol. However, you may need something more. If your provider prescribes cholesterol medication, use these tips to stay on track:
- Remember to take your medication. Don’t skip a dose, even if your cholesterol goes down.
- Follow the directions for when and how often to take your medicine.
- Take your cholesterol medicine with a glass of water. Ask if you should take your medication with food.
- Tell your physician about any other medications, herbs or supplements you take.
- Call your physician if you have side effects rather than stopping your medication. Your physician can adjust the dose or give tips for avoiding side effects.
You can keep your cholesterol levels in healthy ranges and lower your risk of heart disease and other long-term problems.
Lifestyle changes
If your provider feels your cholesterol levels are higher than they should be, focusing on a healthy lifestyle can help lower your levels. An excellent first step is making the following changes.
Start eating healthier
When shopping, compare food labels to find low-fat, low-cholesterol choices and introduce them into your overall meal planning and preparation. When eating out, check the menu for low-fat or heart-healthy options to incorporate them into your selections for a more balanced overall meal.
Healthier options include:
- Egg whites or egg substitutes
- Fat-free or low-fat milk and dairy products
- High-fiber fruits, vegetables and whole grains
- Low-fat dressings and dips, such as hummus
- Skinless chicken, turkey and fish
- Whole-grain oatmeal, which you can flavor with fresh fruit
Avoid or reduce consumption of processed and high-cholesterol foods, such as:
- Packaged oatmeal flavored with sugar and salt
- Potato chips and high-fat dips
- Red meats, especially high-fat cuts and organ meats
- Whole eggs with yolks
- Whole milk
- Full fat cheeses and dairy products
Choose the right fats
As you read food labels, you want to watch out for unhealthy fats and choose healthier fats whenever possible.
Healthy fats include:
- Monounsaturated fats: These lower LDL (bad) cholesterol. They're found in olive, canola and peanut oils, as well as avocados and some nuts.
- Polyunsaturated fats: These lower total and LDL cholesterol. They're found in corn, safflower and soybean oils, as well as seeds, nuts and fish. Omega-3 fatty acids, a type of polyunsaturated fat, exist in fatty fish, such as salmon.
Unhealthy fats include:
- Saturated fats: These raise total and LDL cholesterol. They’re found in animal products, such as meat, poultry, milk, lard and butter, and coconut and palm oils.
- Trans fats: These raise LDL cholesterol. They’re found in partially hydrogenated oils and, to a small degree, in animal fats and high-fat dairy products. Partially hydrogenated oils are used in processed foods, such as cookies, crackers and some types of margarine.
Note: A product's Nutrition Facts label may say the food has 0 grams of trans fat, but manufacturers can put 0 grams if a product has less than 0.5 grams per serving. Read the ingredients label and the serving size listings on the label to help avoid consuming high amounts of trans fats.
Cook in healthier ways
Changing up how you prepare foods can help make your meals healthier:
- Trim extra fat from meat before cooking.
- Replace each egg in a recipe with two egg whites.
- Steam, microwave, broil, grill or bake food. Avoid frying.
- Try fat-free, butter-flavored powders instead of butter.
- Use nonstick sprays or cookware instead of butter or margarine.
- Use reduced-fat salad dressings and mayonnaise.
Exercise
Not getting enough physical activity can cause your HDL levels to go up, and being overweight, in general, is not good for your cholesterol levels. Exercise helps you lose weight and can counteract the effects of sedentary living on your cholesterol levels.
Aim for 150 minutes a week of moderate-intensity exercise, such as walking, swimming or cycling. With moderate activity, you can still maintain a simple conversation, but your breathing should be more labored. If you’re able to hold a conversation without much change to your breathing, it’s a sign that you need to increase your pace.
Medications
Healthy eating and exercising are excellent ways to lower cholesterol. However, you may need something more. If your provider prescribes cholesterol medication, use these tips to stay on track:
- Remember to take your medication. Don’t skip a dose, even if your cholesterol goes down.
- Follow the directions for when and how often to take your medicine.
- Take your cholesterol medicine with a glass of water. Ask if you should take your medication with food.
- Tell your physician about any other medications, herbs or supplements you take.
- Call your physician if you have side effects rather than stopping your medication. Your physician can adjust the dose or give tips for avoiding side effects.
You can keep your cholesterol levels in healthy ranges and lower your risk of heart disease and other long-term problems.
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