Better health, take charge: Raise 'good' cholesterol to avoid clogged arteries

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Our bodies do need some cholesterol. On the other hand, excess cholesterol in our blood can be risky.

Cholesterol can lead to clogged arteries. Blocked blood vessels increase the risk of strokes, dementia, heart attacks, amputations and even death. Many people attempt to lower their cholesterol to reduce these risks.

A low cholesterol count does not mean you are safe from clogged arteries. There are several types of cholesterol, and some are more harmful than others.

If you have a high level of low-density lipoprotein or high triglycerides, you are at increased risk of clogged arteries. LDL is sometimes called "bad cholesterol."

One kind of cholesterol -- high-density lipoprotein -- is thought to help keep arteries from clogging. HDL seems to attract LDL and transport it to the liver. The liver excretes cholesterol through the bile it produces, which eventually moves to the intestines.

LDL is not the only source of heart and vascular problems. Having high triglycerides, very low HDL, and routine bad habits like smoking, lack of exercise and over-eating also increase health risks.

Many doctors recommend niacin to help patients lower their LDL cholesterol and triglycerides. Niacin is vitamin B3. Niacin can cause flushing like a sudden warm tingly feeling. Flushing can often be avoided by using slow-release niacin and taking niacin with meals. Some patients also take aspirin to manage flushing. But too much niacin can be very dangerous, so take niacin to lower cholesterol only under a doctor's supervision.

Some prescribed drugs are helpful in reducing LDL or increasing HDL. They may include statin and fibrate drugs.

Statin drugs may cost $4 a month for generic drugs to $150 a month for brand-name drugs. Cholesterol-lowering drugs are one of the most prescribed types of medicine in the U.S. This creates a huge cost for our health care system.

Meats and hard or saturated fats can increase your LDL. Many people reduce their LDL through improved diet.

Cholesterol is not just in foods. Our bodies produce more or less cholesterol depending on how much fat and how many calories we eat. Some people naturally produce more cholesterol than other people.

What you should do

Know your different cholesterol levels -- not just your complete cholesterol count. Get a fasting cholesterol test along with your blood pressure check and other screenings, especially if you are age 50 or older. Adults 20 and older should have their cholesterol checked every five years and more often if they have high cholesterol.

Get your current cholesterol readings. Just because your LDL had been low does not mean it is low now, especially if you have gained weight or stopped exercising.

Is your LDL cholesterol over 130? Or are your triglycerides over 150? If so, you probably need to begin treatment with diet and exercise. An LDL cholesterol less than 100 is best.

Is your HDL cholesterol under 40 (for men) or 50 (for women)? Exercise is particularly good at raising HDL, and one small drink of alcohol per night may help raise good cholesterol, too.

Stay on your medication if your care provider has prescribed a cholesterol-lowering drug.

Work to increase your HDL and lower your LDL, triglycerides and blood pressure. Don't smoke.

Manage your diet. Avoid saturated and trans fats. Avoid fried foods. Reduce your intake of refined carbohydrates like white breads, sugar, cookies and cakes. Eat fewer processed foods and meats. Eat more natural fruits, vegetables, nuts, cold-water fish and whole grains like oatmeal and flax. Cook with heart-healthy oils such as olive and canola oil.

Manage your weight. Exercise regularly to control the most harmful types of LDL.

Ask your doctor if you should be taking niacin in combination with low-dose aspirin, or a statin or other drug.

Before taking niacin, tell your doctor if you have liver, kidney or heart disease. Also mention if you are pregnant, have diabetes, gout, any muscle disorders, or are allergic to any drugs.

Avoid anabolic steroids, which are sometimes used by bodybuilders and sports participants. Anabolic steroids can increase LDL and decrease HDL in addition to increasing acne, blood pressure, liver damage and other problems.



Better Health: Take Charge! is provided by the Healthy Memphis Common Table: healthymemphis.org. This article supports the care and advice of your doctor.

Additional information:

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