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5 u n i t e d r e g i o n a l . o r g Kent Russell, DO, and Olasupo Olagundoye, MD, have recently joined United Regional Physician Group at the Barnett Road Medical Building, 4327 Barnett Road, Wichita Falls, TX 76310. Each is accepting new patients from all payer sources including Medicare and Tricare. To make an appointment, please call 940-764-5200. Kent Russell, DO, Family Medicine Olasupo Olagundoye, MD, Family Medicine Conquering High Cholesterol Know your numbers Not all cholesterol is alike. "Good" cholesterol (high-density lipoprotein or HDL) reduces your risk of heart disease. "Bad" cholesterol (low- density lipoprotein or LDL) raises your risk. Too much bad cholesterol, or not enough good cholesterol, results in high total cholesterol. Ideally, you should have four times as much HDL cholesterol as you have LDL cholesterol. A simple blood test will tell you if you have normal levels of HDL, LDL and triglycerides. Triglycerides are a type of fat that provides energy for your body. High triglycerides also raise your risk for heart disease. Adults who don't have heart disease should check their cholesterol levels every five years, beginning at age 20, according to the Centers for Disease Control and Prevention. Those who already have heart disease, or have risk factors for heart disease, should check their cholesterol levels more frequently. Lifestyle changes Studies demonstrate a positive connection between a healthy lifestyle and lower cholesterol and reduced risk for heart disease. The National Cholesterol Education Program recommends that people diagnosed with high cholesterol make lifestyle changes in these areas: Diet Even small changes in your diet can make a big difference. • Limit total calories from saturated fat to 7 percent or less and daily intake of dietary cholesterol to less than 200 mg. One percent dairy products, lean meats, fish and skinless poultry are good choices. Avoid full-fat dairy and organ meats. • Consume more soluble fiber, which slows cholesterol absorption and reduces how much cholesterol your liver produces. Aim for 20—35 grams of fiber daily. Oats, dried peas, beans, fruits and vegetables are good sources of fiber. • Eat primarily whole grains, beans, vegetables and fruit. Typically, less than 1 percent of total calories in these healthy foods come from fat. • Reduce your consumption of f lour and sugar, which trigger your liver to produce cholesterol. • Use high-quality fats, such as olive oil, fish oil, nuts, avocados, seeds, and coconut butter, which lower blood cholesterol. Physical activity Exercise improves heart and lung functioning and reduces your risk of heart disease, high blood pressure and diabetes. Shoot for at least 30 minutes of moderate exercise daily and include strength training and f lexibility exercise two to three times each week. Maintain a healthy weight A simple way to know if you are at a healthy weight is to measure your waist circumference. Too much abdominal fat is a risk factor for heart disease. Exhale, and then measure your abdomen just above your hip bone with a tape measure (keep it snug, but not tight). Your waist should be less than 35 inches for women, 40 for men. Stop smoking or using tobacco Quitting smoking can increase your HDL by up to 10 percent. It also significantly reduces your overall risk for heart disease. For every one percent you reduce your cholesterol level, you reduce your risk of heart disease by two percent. Medications If you still have high cholesterol despite making all the right lifestyle choices, your physician may prescribe statins or other cholesterol-lowering medications. 10 9 8 7 6 5 4 3 2 1 TOP TIPS FOR MAINTAINING HEALTHY CHOLESTEROL LEVELS Learn to read food labels so you can make healthy food choices Quit smoking Know your numbers – get your cholesterol levels checked Maintain a healthy weight Move – try to be physically active 30 to 60 minutes most days. Maintain your blood pressure at or below 120/80 mmHg Manage your stress Get an adequate amount of sleep daily Don't stop taking cholesterol- lowering medications without first talking to your physician Know your family history for heart disease