High cholesterol isn’t just about what’s on your plate. While diet plays a role, a combination of factors influences your cholesterol levels. Knowing which risks you can control—and which ones you can’t—empowers you to take meaningful steps toward heart health.
Uncontrollable Risk Factors
Some variables are outside your control, but being aware of them can help you make informed choices.
Age: As you get older, your risk of developing high cholesterol increases. Men over 45 and women over 55 are at higher risk.
Gender: Men are generally more prone to high cholesterol than women—until women reach around age 50–55, when their natural cholesterol levels tend to rise.
Family history: Genetics influences more than just your appearance. If an immediate family member had high cholesterol or heart disease—especially before age 55—your risk is higher.
Race: Certain racial and ethnic groups in the U.S., such as African Americans, are more likely to have high cholesterol compared to Caucasians.
While these factors can’t be changed, they’re important reminders to monitor your health and get regular screenings.
Controllable Risk Factors
This is where your daily choices make a real difference. Small, consistent actions can help improve your cholesterol levels and overall well-being.
Your diet: About 80% of your cholesterol is made by your body, but the remaining 20% comes from food. Diets high in saturated and trans fats can raise cholesterol, while whole grains, fruits, vegetables, fish, and healthy fats (like olive oil and nuts) can support heart health.
Your activity level: Regular physical activity can lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. Even moderate activities—like walking or cycling—help.
Your weight: Excess weight raises cholesterol and triglyceride levels. Losing as little as 10% of your body weight can have a positive effect.
Smoking: Smoking damages artery walls, lowers HDL cholesterol, and raises your heart disease risk. Quitting smoking is one of the most powerful steps you can take for your heart.
Why This Matters
If you’re managing other health conditions—like high blood pressure or diabetes—untreated high cholesterol compounds your risk for serious complications. But here’s the empowering part: you can break that cycle at any time by focusing on the habits you can control.
Lowering your cholesterol can dramatically reduce your risk of heart attack, stroke, and other serious health issues. Work closely with your healthcare provider to create a plan that fits your lifestyle. This might include balanced nutrition, physical activity, stress management, weight loss, or medication if needed.
Taking charge of your health today sets the stage for a healthier tomorrow.
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References
American Heart Association. What your cholesterol levels mean. Retrieved from https://www.heart.org/en/health-topics/cholesterol
Centers for Disease Control and Prevention. High cholesterol facts. Retrieved from https://www.cdc.gov/cholesterol/facts.htm
Mayo Clinic. High cholesterol (hypercholesterolemia). Retrieved from https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol
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