Do You Need a Cholesterol Overhaul?

According to the CDC, more than 12 percent of American adults over 20 suffer from high cholesterol.

High cholesterol puts you at risk for high blood pressure, coronary artery disease, heart attack, stroke, angina, kidney damage and Alzheimer's disease.

Here's a quick guide about what cholesterol is and how to keep it in check.

  The Types of Cholesterol

You may have heard about LDL and HDL, or "bad" and "good" cholesterol, but what does that mean?

The "Bad" Cholesterol. High amounts of low-density lipoprotein (LDL) cause plaque buildup in the walls of blood vessels, eventually resulting in the hardening of the arteries. That arterial hardening increases the risk of heart attack, stroke, intestinal damage, death and can limit blood flow to the brain, abdomen and extremities.

The "Good" Cholesterol. High-density lipoprotein (HDL) aids digestion as a part of your body's bile, which helps carries away waste and break down fats in the small intestine. HDLs also clean LDLs from the arteries to the liver for disposal.

  Food Choices

Though high cholesterol can be genetic, there are also ways to change your lifestyle to reduce your risk—starting with food.

Eat fewer trans fats. You might be a fan of butter-slathered popcorn or frozen pizzas, but one study found people with diets high in trans fats had a 25% increased risk of coronary heart disease and a 31% increased risk of death. Other trans fats include fried foods, potato chips, baked goods and even the frosting on your cupcakes. Ideally, your diet should not include trans fats.

Eat fewer saturated fats. These artery-clogging foods include fatty beef, lamb, skin-on poultry and full-fat dairy. The American Heart Association recommends limiting saturated fat to 5 to 6% of your total daily calories.

Eat more unsaturated fats. Not all fats are created equal. Experts recommend eating fats from foods like avocados, fatty fish, nuts, seeds, whole grains and beans. You can also boost HDL by switching from vegetable oil to coconut oil.

  Exercise and Screenings

There are other steps you can take to lower your risk beyond altering your fat intake.

Exercise. Being overweight means an increase in LDLs. Activity encourages enzymes to move LDL from your blood. The American Heart Association recommends getting at least 150 minutes of moderate exercise weekly, like walking or biking.

Screenings. Adults 20 and older should schedule cholesterol checks with their healthcare provider every four to six years if low-risk. If high-risk or older than 40, your provider may encourage more frequent screenings to check your 10-year heart attack or stroke risk.

  How's Your Heart Doing?

Are you young at heart? Or are you concerned about how family history and lifestyle impacts your heart? Get the worry off your chest by taking a free risk assessment to find out your heart's relative age. After the five-minute test, you will learn more about your personal risk factors. You'll also receive tips to help you take control of your heart health and an instant report to share with your doctor.

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