I Have High Cholesterol, Now What?

Your cholesterol numbers are in, the results are concerning, and you’ve decided to take action now to lower and balance them.

We first want to say that the experienced team of healthcare providers at Michigan Avenue Primary Care applauds any effort you make to improve your cardiovascular health. And tackling high cholesterol is a fantastic step in the right direction.

Understanding your cholesterol numbers

The reality in the United States isn’t all that bright when it comes to cholesterol numbers — 86 million adults have total cholesterol numbers above 200 mg/dL (milligrams per deciliter) and, more concerning, 25 million adults have levels above 240 mg/dL.

These numbers are a total of two measurements:

• High-density lipoproteins (HDLs) are the good cholesterol; you want them on the higher end of the healthy range, 40-80.
• Low-density lipoproteins (LDLs), which are considered bad cholesterol, should be below 100.

These numbers can be confusing because we refer to the issue as high cholesterol, but the reality is that we want you to have high HDLs and low LDLs for the optimal healthy balance.

Finding balance in your cholesterol numbers

Now let’s look at ways that you can lower LDL numbers and raise your HDL counts to get to that perfect balance. Key steps in this direction include:

Exercise

Getting moving is one of the best ways to manage cholesterol in your body, as exercise raises your HDL levels, which carry away your LDLs. So, we recommend that you move for at least 30 minutes a day and try to move up to 60. 

Bear in mind, there are many ways to add exercise without hitting a gym. Going for walks, gardening, and cleaning your house are all forms of exercise.

Ditch trans and saturated fats

Some of the worst culprits behind high LDL numbers are trans and saturated fats, which are found in red meats, baked goods, dairy products, and fried foods, just to name a few.

So, it’s really important that you reduce your intake of anything with trans or saturated fats and focus instead on healthier fats, including:

• Monounsaturated fats from plants
• Polyunsaturated fats from oily fishes 
• Omega-3 fatty acids, which are found in plants, fish, and nuts

These healthy fats go a long way toward raising your HDL numbers, which, in turn, can lower your LDL numbers.

Focus on non-processed foods

Modern diets are full of processed foods that can raise cholesterol levels, so we want you to steer your diet toward:

• Fruits and vegetables
• Whole grains
• Lean proteins, such as fish and chicken
• Healthy fats
• Olive oil
• Nuts and seeds

A good rule of thumb is to eat foods that are as close to their original state as possible.

Take statins

The frontline medication for high cholesterol is statins, which change how your body metabolizes cholesterol. When we review your numbers and assess your risks for cardiovascular disease, we can discuss whether statins would make sense for your cholesterol-lowering efforts.

As you can see, there’s plenty that you can do to support your cardiovascular health and cholesterol balance. 

If you’d like a cholesterol plan that’s more tailored to your unique needs and goals, we invite you to contact us at our clinic in Chicago, Illinois, in The Loop, to schedule a consultation with one of our healthcare providers. You can also visit our urgent care center during operating hours, Monday through Friday, 8 am to 4 pm.