You’ve probably heard that too much of anything can be a bad thing. Cholesterol is no exception. If left uncontrolled, high blood cholesterol — also known as hypercholesterolemia — can have adverse effects on your health, leading to conditions such as heart disease, heart attack and stroke. But not all cholesterol is bad. Cholesterol is actually an important component to maintaining a heathy heart, and controlling your blood cholesterol levels is key to maintaining good health. People of all ages can develop high blood cholesterol, even children and adolescents. For those with high cholesterol, making a few lifestyle changes can help you control your blood cholesterol levels and lower your risk for disease.

What is cholesterol?

Cholesterol is type of fat (lipid) found in the cells of the body. It helps with important bodily functions such as digestion and helps protect and rebuild cells in the body. Cholesterol travels through the blood stream attached to lipoproteins. There are two types of lipoproteins that carry cholesterol throughout the body: high-density lipoprotein (HDL) and low-density protein (LDL).

Low-density protein (LDL) — the “bad” cholesterol — moves cholesterol in the blood from the liver to other areas of the body. It also contributes to plaque buildup and hardening of the artery walls, known as atherosclerosis. High-density lipoprotein — “good” cholesterol — carries cholesterol away from areas in the body back to the liver where it is removed. Good cholesterol helps protect against heart disease by carrying plaque out of the artery walls, keeping the blood vessels clear of buildup. Both HDL and LDL are essential to good health.

Generally, adults with high LDL levels are at a higher risk for developing heart disease and adults with higher HDL levels are at a lower risk. The higher the body’s HDL levels and the lower the LDL, the better.

Although factors such as age, genetics, other health conditions and history of smoking can affect a person’s risk of developing high cholesterol, there are measures you can take to help ensure a risk doesn’t increase. Here are three keys to help you take control of your cholesterol:

Eat Healthy – Since the body naturally creates the cholesterol it needs to function, additional sources aren’t necessary in our diets and are potentially harmful to your health. To help lower cholesterol, choose foods that are high in fiber and Omega-3 fatty acids, limit sodium, alcohol, full-fat dairy products, sugar, and foods that are high in trans and saturated fats.

Try adding more heart-healthy foods to you diet, including:

• A variety of fruits and vegetables
• Oats, barley and whole grain foods
• Unsalted nuts and seeds
• Beans and legumes
• Fatty fish, such as salmon
• Sweet potatoes
• Olive oils high in monounsaturated fatty acids

Get Active – Staying active is an essential key to a healthy lifestyle and can improve overall quality of life. According to The American Heart Association, a sedentary lifestyle lowers HDL “good” cholesterol levels and recommends that adults get at least 40 minutes of moderate- to vigorous-intensity aerobic activity three to four times a week to help lower LDL, raise HDL and increase overall cardiovascular fitness. Walking, running, swimming, yoga, biking, hiking, dancing and playing sports are all effective forms of aerobic activity. Try including a few into your daily fitness routine.

If you’re just starting out, try setting small, achievable goals each day, working up to longer and challenging activities. Being active doesn’t have to involve a gym, weights or treadmills. Even the simplest forms of activity can help improve your health and keep you in-line with a heart-healthy lifestyle.

Keep a Healthy Weight – A healthy diet and active lifestyle are important components to weight management, and maintaining a healthy weight can help achieve desirable blood cholesterol levels. People who eat healthy and are active have not only lowered their cholesterol levels, but also lowered their risk for developing other health conditions such as diabetes, high blood pressure and coronary heart disease.

Although there is no simple solution to weight loss, access to additional resources and support is provided here at Tanner’s Get Healthy, Live Well program to aid you on your journey. To help avoid roadblocks in your diet and fitness routine, try keeping a food diary to help monitor your calories or a fitness log to track your activity.

Even if you aren’t at risk for high cholesterol, it doesn’t hurt to keep an eye on it. A simple test by your primary care provider can measure levels of LDL and HDL in the blood. Understanding your blood cholesterol levels is the first step limiting your risk for disease.

Click here for a quick quiz to your knowledge on cholesterol.

Take control of your cholesterol. Schedule an appointment to discuss your risk factors and plan of action to gain control of your cholesterol. To find a physician near you, call our free, 24-hour physician referral line at 770-217-CARE (2273) or visit Find a Provider.

Tallapoosa Family Healthcare, part of Tanner Medical Group, is a family medicine and internal medicine practice located in Tallapoosa. For more information, visit TallapoosaFamilyHealthcare.org or call 770-812-2800.