Saturday, October 25, 2025

Lowering Cholesterol with Lifestyle Changes

 

Lipids are part of the important biochemistry in human body and play a major role in our health.

Lipid (cholesterol and triglycerides) is transported by lipoproteins through blood system within the body.  Cholesterol is a fat-like lipid that produced by the liver. It has important functions for the formation of cell membranes, certain hormones, and vitamin D. Triglycerides are another type of lipid as source of energy, which is stored in fat cells as reserve. When human consume more calories than the burn rate over time, triglycerides build up high. When blood contains too much cholesterol and triglycerides, it may raise risk of health problems, such as heart disease and stroke.  High cholesterol and high triglycerides typically do not have physical symptoms; it is detected by blood chemistry testing.

Cholesterol levels for adults

Cholesterol levels tend to increase with age.  Males tend to have higher levels of cholesterol than females. Cholesterol level often increases in menopausal females.
  • Total cholesterol levels less than 200 milligrams per deciliter (mg/dL) are considered desirable for adults. A reading between 200 and 239 mg/dL is considered borderline high and a reading of 240 mg/dL and above is considered high.
  • LDL cholesterol levels should be less than 100 mg/dL. Levels of 100 to 129 mg/dL are acceptable for people with no health issues but may be of more concern for those with heart disease or heart disease risk factors. A reading of 130 to 159 mg/dL is borderline high and 160 to 189 mg/dL is high. A reading of 190 mg/dL or higher is considered very high.
  • HDL levels should be kept higher. A reading of less than 40 mg/dL is considered a major risk factor for heart disease. A reading from 41 mg/dL to 59 mg/dL is considered borderline low. The optimal reading for HDL levels is of 60 mg/dL or higher.

A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol is linked with fatty buildups in artery walls. This increases the risk of heart attack and stroke.
  • Normal triglyceride level is less than 150 mg/dL (1.69 mmol/L)
  • Borderline  high triglyceride level is 150 to 199 mg/dL (1.69 to 2.25 mmol/L)
  • High triglyceride level is 200 to 499 mg/dL (2.25 to 5.63 mmol/L)
  • Very high triglyceride level is greater than 500 mg/dL (5.65 mmol/L)
Actions for high cholesterol risk reduction

The 2025 American College of Cardiology/American Heart Association guidelines for acute coronary syndromes (ACS) represent a meaningful evolution in lipid-lowering therapy (LLT), reflecting new evidence and broader consensus around early, more intensive treatment approaches. Historically, treatment focused on statins, with low-density lipoprotein cholesterol (LDL-C) ≥70 mg/dL as the threshold for treatment intensification, and nonstatins were reserved mainly for statin intolerance or inadequate response. The current guidelines move beyond this paradigm, incorporating advances in pharmacologic options and a deeper understanding of early and profound LDL-C–lowering benefits.

The 2025 cholesterol clinical practice guidelines emphasized
personalized risk assessment, which incorporate more risk modifiers beyond traditional calculators, including ethnicity, family history of premature heart disease, etc;
shared decision-making, using of "cardiovascular age" is encouraged to help patients better understand their individual risk and make informed decisions about their treatment,
the importance of a healthy diet (low in saturated fat, high in whole grains, vegetables, and fish) remains a cornerstone of the guidelines.

High cholesterol in older adults significantly increases the risk of cardiovascular diseases like heart attack and stroke, and is also linked to dementia and cognitive decline. While high cholesterol levels are common with age, they accelerate the hardening of arteries and plaque buildup, leading to critical events.

Generally, the earlier an adult starts living a healthy lifestyle, the better for their cholesterol levels. Cholesterol levels build over time.  Get blood chemistry checked at physical exam once a year; know your numbers (total cholesterol level, as well LDL cholesterol, HDL cholesterol, and triglyceride levels). The key proactive measure is making lifestyle changes (TLC), which includes diet, exercise, and weight management.

Weight Management is essential for lowering cholesterol and preventing it building up. Overweight people who reduce their weight can help lower LDL in the process. Losing weight is especially important for those with a group of risk factors that includes:
  • high triglyceride levels
  • low HDL levels
  • overweight men with a waist measurement of more than 40 inches
  • overweight women with a waist measurement of more than 35 inches

Regular physical activity of 30 minutes on most days is recommended for everyone. This will also help with weight management, which in turn helps with lowering cholesterol.  Make exercise as therapeutics. Remember: something is better than nothing and more is still more. Everyone should strive to meet or exceed recommended activity level for greater health benefit.

Other Lifestyle Changes:
Quit smoking: Smoking damages blood vessels and increases cholesterol levels.
Manage stress: Chronic stress can raise cholesterol levels.
Get enough sleep: Aim for 7-9 hours of quality sleep per night.
Consult a healthcare professional: Discuss your cholesterol levels and any lifestyle changes you are considering with your doctor. They can provide personalized guidance and monitor your progress.
To learn more, go to https://qualitylifeforum.weebly.com/2025-november-lowering-cholesterol-with-lifestyle-changes.html

 The Take Home Messages From Your Health Coach


1. Making therapeutic lifestyle changes is a key proactive measure and best wellness strategy for healthy aging.

2. Cholesterol and triglycerides levels tend to increase with age; healthy life style will help to reduce cardiovascular, and many other disease risks. 

3. Mindset and behavior transformation for life style changes can be very challenging.  For those who needs help for get motivated and get results, engage in a structured program is a viable option.   QualityLifeForum.net private health coaching will help you map out a plan, implement wellness strategies, take you through step by step for achieve results, and nurture the new health behavior become part of your life style. 

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