March is National Nutrition Awareness Month 

By Kelly Cardamone, DCN, MS, RDN, CDCES, IFNCP, FAND 

Cholesterol is a waxy, fat-like substance our bodies need in proper amounts. High blood cholesterol happens when there is too much of it in our blood, transported on lipoproteins. Low-density lipoprotein (LDL) is known as “bad” cholesterol, while high-density lipoprotein (HDL) is called “good” cholesterol. Bad cholesterol deposits, called plaque, build up in our blood vessels, which can lead to heart attacks, strokes, and other health issues. Good cholesterol helps the body’s liver to remove cholesterol.  

 Good and bad cholesterol levels are often influenced by our lifestyle choices. While we cannot change our inherited genes, which can affect our cholesterol levels, we can adopt healthier habits.

Watch what you eat.

Avoid foods high in saturated or trans fats, such as fatty meats, dairy products, snacks, and desserts, which raise LDL cholesterol levels. Limit saturated fats to 7-10% of your daily calories by checking labels. If you have a history of heart disease, the American Heart Association recommends 9-10 servings of fruits and vegetables daily, compared to 5-7 servings for others. Research shows that following a whole food, plant-based diet is one of the best ways to improve health and reduce the risk of heart disease, diabetes, obesity, and high cholesterol. Dietary modifications involve limiting processed foods and animal products like cheese, milk, yogurt, meat, and poultry, and increasing intake of fruits, vegetables, whole grains, nuts, and seeds. 

Exercise.

Increased physical activity is associated with higher HDL. Increased activity also helps reduce stress, which raises corticosteroid levels and causes your body to make cholesterol. 

Decrease Nicotine and Alcohol Consumption.

Raise your HDL levels and lower your LDL levels simultaneously by cutting back on (or quitting) smoking and drinking. 

Aside from family genetics, medical conditions can raise or lower cholesterol levels. These include chronic kidney disease, diabetes, HIV infection, menopause, hypothyroidism, lupus erythematosus, obesity, polycystic ovary syndrome (PCOS), pregnancy, and sleep apnea. Medications such as diuretics, steroids, chemotherapy, blood pressure medications, immunosuppressants, and others can also affect the body’s ability to process cholesterol.  

Unhealthy cholesterol levels affect people of all ages, including children, but are typically diagnosed in people ages 40 to 59 due to age-related metabolic changes. Race and ethnicity can also affect cholesterol levels.

Your doctor can order routine blood tests to determine your cholesterol levels. To help get your levels into the healthy range, you may need to make lifestyle changes or take medication. Screening can be performed as early as age two if there is a family history of high cholesterol, heart attack, or stroke. Fortunately, it is never too early or too late to start making healthy lifestyle choices. 

Kelly Cardamone, MD, RDN, CDCES, CDN, IFNCP, is Nutrition Department Lead and Diabetes Program Coordinator at General Physician, P.C. She sees patients at 111 North Maplemere Road, Williamsville 14221, or 1091 Main Street, Buffalo 14209. Call 716-748-4000 to schedule an appointment, or visit www.gppconline.com.