September is National Cholesterol Month, a key time to focus on understanding and managing your cholesterol levels. Cholesterol is a type of fat found in your blood that, when elevated, can lead to serious health issues such as heart disease and stroke. At INS Hospice, we believe in proactive health management and are committed to providing you with the tools and information you need to maintain optimal cholesterol levels.

Understanding Cholesterol
Cholesterol comes in two main types: Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL). LDL is often referred to as “bad” cholesterol because high levels can lead to plaque buildup in your arteries, increasing the risk of heart disease. HDL, on the other hand, is known as “good” cholesterol because it helps remove LDL from the bloodstream.

Tips for Keeping Your Cholesterol Levels in Check

1. Adopt a Heart-Healthy Diet
   Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help lower LDL cholesterol levels. Focus on incorporating foods high in soluble fiber, such as oats, beans, and apples, which help reduce cholesterol absorption. Opt for healthy fats found in nuts, seeds, avocados, and olive oil, and limit saturated fats and trans fats found in fried foods and processed snacks.
2. Increase Physical Activity
   Regular exercise is crucial for maintaining healthy cholesterol levels. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Physical activity helps raise HDL cholesterol while lowering LDL cholesterol and triglycerides.
3. Maintain a Healthy Weight
   Being overweight or obese can negatively impact your cholesterol levels. Losing excess weight through a combination of a balanced diet and regular exercise can help improve your cholesterol profile. Even modest weight loss can make a significant difference.
4. Limit Alcohol Intake and Quit Smoking
   Excessive alcohol consumption can raise cholesterol levels and contribute to high blood pressure. Limit alcohol intake to moderate levels—up to one drink per day for women and two drinks per day for men. Smoking is another risk factor for high cholesterol and heart disease. Quitting smoking can improve your HDL cholesterol levels and reduce your overall risk.

Tips for Keeping Your Cholesterol Levels in Check

1. Follow Your Doctor’s Recommendations
   If you have been diagnosed with high cholesterol, it’s essential to follow your healthcare provider’s recommendations, including any prescribed medications. Adhering to treatment plans can help manage your cholesterol levels and reduce the risk of complications.
2. Monitor Your Cholesterol Levels Regularly
   Regular cholesterol screenings are vital for tracking your progress and adjusting your treatment plan as needed. Your doctor will determine how often you should have your cholesterol levels checked based on your individual risk factors.
3. Manage Stress
   Chronic stress can negatively impact your cholesterol levels. Practice stress management techniques such as meditation, deep breathing exercises, or engaging in hobbies to help keep stress in check.

Signs Your Cholesterol Levels May Be High
High cholesterol often has no noticeable symptoms, which is why regular screening is crucial. However, very high levels of cholesterol can lead to symptoms such as chest pain, shortness of breath, or persistent fatigue. If you experience any of these symptoms, seek medical attention promptly.

When to Get Your Cholesterol Checked
It’s recommended that adults have their cholesterol levels checked starting at age 20 and every 4-6 years thereafter. If you have risk factors for heart disease, such as a family history of high cholesterol or existing health conditions like diabetes, your doctor may suggest more frequent testing.

INS Hospice: Supporting Your Health Journey
At INS Hospice, we are dedicated to supporting your overall health and well-being. While our primary focus is end-of-life care, we believe in the importance of proactive health management and are here to provide resources and support as needed.

If you or a loved one need assistance with managing cholesterol or have questions about your health, contact us today. Together, we can work towards maintaining a healthy and vibrant life.