Recent statistics show that about 73 million Americans have high cholesterol, which comes out to be almost 32% of the population. Even though not everyone with high cholesterol will go on to have health problems, that figure is still pretty staggering, and it’s why the topic is such a popular one that seems to come up so regularly. Taking note of this nationwide concern, our Hyattsville physical therapists break down the dangers of high cholesterol and offer some of the most effective tips for lowering it.

Cholesterol is a fatty substance made by the liver and distributed throughout the rest of the body, and it allows our bodies to build new cells and produce vitamin D and hormones. Our bodies require cholesterol to function properly, but just like many other bodily needs, there is a limit to this and too much of it can cause problems.

About 80% of the cholesterol in our bodies is produced in the liver, while the rest comes from the foods we consume in our diet. Cholesterol is primarily found in food derived from animal products like meat, cheese poultry and fish, but any other foods that are high in trans fats, saturated fats and sugars can also increase cholesterol levels.

Cholesterol is carried through the bloodstream by attaching to certain proteins, and when the two are combined, it’s called a lipoprotein. There are four types of lipoproteins:

• High-density lipoprotein (HDL): commonly referred to as “good” cholesterol
• Low-density lipoprotein (LDL): commonly referred to as “bad” cholesterol
• Very low-density lipoprotein (VLDL): another “bad” form of cholesterol that contains large amounts of triglycerides, a form of fat
• Chylomicrons: also carry lots of triglycerides

LDL cholesterol collects in the walls of the arteries, and high levels of it can interfere with normal blood flow. If too much LDL builds up, it can lead to a hardening of the arteries (atherosclerosis) and eventually go on to cause coronary heart disease, heart failure, heart attack or stroke. High levels of HDL, on the other hand, are associated with a decreased risk for developing these conditions.

Having high cholesterol itself doesn’t cause symptoms and many people are unaware that they have it. This is why you should know your cholesterol levels and get checked regularly to monitor them. In addition, our Hyattsville physical therapists offer:

5 tips to reduce your cholesterol levels from our Hyattsville physical therapists

• 1) Focus mainly on heart-healthy foods: since we get about 20% of our cholesterol from our diet, what we put into our bodies makes a big difference
  • Avoid foods high in trans fats (e.g. fried foods and many cookies and crackers), saturated fats (red meats and dairy products) and refined sugars
  • Choose foods high in healthy fats like omega-3 fatty acids instead, which include salmon, mackerel, walnuts and almonds
  • Eat an abundance and a variety of fruits and vegetables
  • Increase your fiber intake, and choose whole grains over refined grains
• 2) Exercise regularly: exercise is another major component of lowering cholesterol levels, and if it leads to weight loss, it will be doubly effective
  • Check with your doctor before engaging in any new exercise
  • Work your way up to about 30 minutes of exercise or physical activity five days out of the week, and change it up as best as you can
  • Our Hyattsville physical therapists can offer specific tips or create an exercise program suited for your abilities and goals
• 3) Quite smoking: smokers have a much higher risk for heart disease than non-smokers; if you’re a smoker, try to quit as soon as possible
• 4) Get at least eight hours of sleep: insufficient sleep can increase LDL cholesterol, contribute to high blood pressure and leads to overeating
• 5) Reduce alcohol intake: if you drink alcohol, try to do so in moderation; if you’re a healthy adult, aim for one drink per day for women and men over 65 and two drinks per day for men under the age of 65

For more information on how to lower your cholesterol or for a personalized exercise program, our Hyattsville physical therapists can help. Contact CAM Physical Therapy and Wellness Services at 301-853-0093 to schedule an appointment at any of our four locations in Laurel, Hyattsville, Glenn Dale/Bowie or Parkville/Baltimore, MD today.