Cholesterol is a type of fatty compound called a lipid that has many roles in the body. It is the building block for many hormones and vitamin D and also helps transport other lipids to organs and tissues in the body. Cholesterol is found in the foods you eat, but it is also made by the liver.
Cholesterol circulating in the blood is carried by special particles called lipoproteins. The two main types of lipoproteins that transport cholesterol include:
- Low-density lipoprotein (LDL): Often called “bad” cholesterol because too much of it can build up in the arteries and form plaque, increasing the risk of heart disease or stroke. As a general rule, you should keep your LDL low to prevent plaque from forming.
- High-density lipoprotein (HDL): Often called “good” cholesterol because it absorbs excess cholesterol in the blood and returns it to the liver to be eliminated from the body. As a general rule, you need more HDL to reduce your risk of heart disease and stroke.
The combination of your LDL and HDL cholesterol is called your total cholesterol. Dividing your total cholesterol by your HDL cholesterol gives you your cholesterol ratio, which can be used to predict your risk of heart attack or stroke over your lifetime or over a 10-year period.
A healthy cholesterol level is one where:
- Total cholesterol is below 170 mg/dL
- LDL cholesterol is below 110 mg/dL
- HDL cholesterol is above 35 mg/dL
- Triglycerides are below 150 mg/dL
High cholesterol can also develop in people who are lean and physically active. Therefore, it is important to have your cholesterol checked regularly after age 45 because high cholesterol does not show any signs or symptoms.
Why is controlling cholesterol important?
Excess cholesterol, fats, and other substances circulating in the blood can lead to serious health consequences for older adults.
High cholesterol can cause the following: Atherosclerosis, heart attack, stroke, high blood pressure.
Many lifestyle habits contribute to high cholesterol levels, which in turn increase mortality rates in older adults. A diet high in saturated fats and processed foods combined with little or no physical activity can increase the risk of developing high cholesterol. Therefore, older adults over 60 should make a serious effort to maintain healthy cholesterol levels.
Ways to maintain healthy cholesterol levels in older adults
1. Eat a Healthy Diet
Cooking with monounsaturated fats like olive oil and peanut oil or polyunsaturated fats like vegetable oil is a great way to control the amount of fat you eat at each meal. It also helps to limit your intake of dairy products, meat, and eggs. If you get hungry between meals, eat nuts, seeds, or fruits like avocados instead of reaching for a box of chocolate or baked goods. Healthy eating habits help lower cholesterol and provide your body with fiber, vitamins, and minerals. Additionally, eating fatty fish or taking an Omega-3 supplement can help lower your triglyceride levels.
2. Quit smoking and drinking
Smoking allows LDL cholesterol to build up in the artery walls, which limits the amount of blood supplied to your heart. Drinking alcohol, on the other hand, can increase your triglyceride levels. High levels of LDL cholesterol and triglycerides can increase your risk of heart disease, high blood pressure, obesity, and diabetes. People over 60 should quit smoking and drinking to avoid the many health risks they pose.
3. Exercises
Exercising for 30 minutes, 3-5 days a week can have a significant impact on cholesterol levels. Less strenuous forms of exercise, such as walking or water aerobics, can also help you lose excess weight, which causes your body to produce less cholesterol. Furthermore, exercise increases HDL (good cholesterol) levels and produces enzymes that help move LDL (bad cholesterol) from your blood to your liver, where it is eliminated from your body.
