Understanding Cholesterol: What's The Deal?
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There’s so much buzz (and misinformation) about cholesterol circulating right now – specifically about high cholesterol and how it can often sneak up on us without any apparent symptoms. While this can certainly be the case for some people, it’s not as black and white of a topic as the media can sometimes make it seem. So, in the interest of keeping the PJW community happy and healthy, I wanted to explain cholesterol a bit and provide a primer for those who aren’t familiar with it.
First off, what is cholesterol?
Per the CDC’s definition, cholesterol is a waxy, fat-like substance that is found in our cells. It’s usually depicted in textbooks and doctor’s offices as a sticky, yellow fatty material that builds up in our arteries and restricts blood flow (this is called plaque, and it’s a buildup of cholesterol).
Cholesterol isn’t inherently bad – in fact, it plays a key role in the formation of cell membranes, hormone production, and even fat digestion. But what most people don’t know is that our bodies (specifically our livers) make all the cholesterol we need – there’s no need to get it from external sources. So, when we eat an excessive amount of foods that have cholesterol – like meat, dairy, and eggs – we can accumulate too much cholesterol and become at risk for heart disease and stroke. But again, there’s nuance to this and it’s important to understand the different types of cholesterol and what they do, especially if you’re a menopausal or postmenopausal woman.
The four numbers you should know about
The four cholesterol-related markers you should know about are: total cholesterol, HDL, LDL, and triglycerides. If you’ve ever gotten a blood test before, you’ve probably heard these terms tossed around.
Your total cholesterol is the sum of all your body’s cholesterol, including your HDL, LDL, and triglycerides. The normal range for total cholesterol is less than 200 mg/dL. If your levels are between 200 and 239, they’re considered borderline high, and anything 240 and up is considered high.
HDL, or high-density lipoprotein, is regarded as “good cholesterol” because it helps remove other types of cholesterol from the bloodstream. The cholesterol that’s considered “bad” is LDL, low-density lipoprotein. This is the kind that builds up in artery walls (this is the plaque I was referring to earlier). The difference between them comes down to the roles they play – HDL carries LDL out of the bloodstream and back to the liver, where it’s processed and removed from the body. In doing so, HDL reduces our risk of heart blockages that can lead to heart attacks or strokes. For women, an ideal HDL level is above 50 mg/dL and an ideal LDL level is less than 130 mg/dL (though below 100 mb/dL is even better).
The term triglycerides refers to the fat found in our blood. At normal levels, they serve as an energy source for the body, which is good! We need energy. But when these levels get too high, it can cause the arteries to harden which increases the risk of heart disease and stroke. A normal triglyceride level is considered to be below 150 mb/dL.
How is cholesterol affected by menopause?
Menopause causes a decrease in estrogen levels – and estrogen in general has protective effects on our heart health, because it helps regulate our levels of HDL (good cholesterol) and LDL (bad cholesterol). As a result, when estrogen levels lower after menopause, LDL levels tend to rise and HDL drops. This increases our risk of heart disease and other cardiovascular issues. That’s why, for women going through menopause and those who have already experienced it, monitoring your cholesterol is crucial.
How do I know if my cholesterol levels are too high?
Generally, high cholesterol doesn’t manifest in visible symptoms, which is why it’s important to keep up with your regular blood work (which measures your levels). Overtime, high cholesterol hardens the arteries and that can cause chest pain, fatigue, shortness of breath, and even heart attack and stroke. To avoid letting this “silent” condition affect your long-term health, it’s recommended that people over 60 get their blood work done at least once a year, or every six months.
How to lower your LDL cholesterol
If your blood work shows that your LDL level is too high, there are a few different ways you can lower it:
Eating more fruits, vegetables, and whole grains
Reducing your intake of saturated fats found in certain dairy and processed foods (ask your doctor about this)
Increasing your physical activity – such as walking, swimming, or cycling. [Psssst, have you joined the Walking Challenge Facebook Group yet? We start September 29!]
Losing even a small percentage of your bodyweight, if you aren’t underweight
Quitting smoking, if you do so
Taking medication – ask your doctor about this if you’ve made lifestyle changes but aren’t seeing a difference in your blood work
I hope you enjoyed this post and that the info in here makes you feel better equipped to make good decisions for your long-term health! Make sure to join our Patreon page for more healthy aging posts, free Pilates classes, and more!
Xo,
Renata