A new report from the US Centers for Disease Control and Prevention says nearly 1 in every 10 American adults is living with high levels of cholesterol. The report includes data from 2021 to 2023 and found that 11.3% of adults have high total cholesterol.

“The prevalence of high total cholesterol declined from 1999-2000 to 2013-2014 and then did not change significantly,” said a team led by CDC researcher Margaret Carroll. The researchers also noted that there was no major difference in the rate of high total cholesterol between men (10.6%) and women (11.9%). A USNews report said the new data comes from a large ongoing federal survey of Americans’ health.

Carroll’s team also found that in addition to the decades-long decline in the rate of unhealthy total cholesterol levels, a smaller number of adults now have dangerously low levels of HDL “good” cholesterol in their blood than in previous decades. .

The report also found that a total of 13.8% of all American adults from 2021 to 2023 had unhealthy low levels of this beneficial form of cholesterol in their blood. This is a major improvement over the rate of 22.2% recorded in 2007–2008.

However, there were some discrepancies based on gender and age when it came to cholesterol levels. For example, total cholesterol rates peaked in middle age: The report found that 16.7% of adults ages 40 to 59 had high total cholesterol, but decreased as they reached their 60s and then their “Medicare As we moved into the “year”, the rate decreased. high cholesterol Fell by 11.3%.

Among those with low HDL levels, men were 21.5% and 6.6% more likely to be affected than women, respectively. This is no big surprise, as one of the health benefits of estrogen is increasing HDL cholesterol levels. Declining estrogen levels lead to an increase in LDL cholesterol and a decline in HDL cholesterol.

Tips to Lower Your LDL Levels and Increase Your HDL Levels

Adopt a heart-healthy diet

Focus on foods rich in soluble fiber like oats, beans, lentils, fruits and vegetables which help lower LDL by binding to cholesterol in the digestive tract. Choose healthy fats found in avocado, nuts, seeds and olive oil as these help boost HDL levels. Limit saturated fats from red meat and dairy products.

increase physical activity

Try to do aerobic exercise such as walking, running or cycling for at least 30 minutes most days of the week. Regular physical activity can lower LDL and significantly increase HDL levels.

lose excess weight

If you are overweight, losing even 5-10% of your body weight can improve your cholesterol levels.

remove trans fat

Avoid foods that contain partially hydrogenated oils commonly found in packaged baked goods and fried items as they increase LDL while decreasing HDL.

Consume Omega-3 Fatty Acids

Include fatty fish like salmon, mackerel and sardines in your diet or take omega-3 supplements. Omega-3 lowers LDL without affecting HDL levels.

limit alcohol consumption

Moderate alcohol consumption, especially red wine, can increase HDL levels. However, excessive drinking increases the risk of heart disease and should be avoided.

quit smoking

Smoking lowers HDL and damages artery walls. Quitting improves HDL levels and overall heart health.

Add sterols and stanols

Fortified foods such as some margarines, juices and yogurt contain sterols and stanols that block cholesterol absorption and reduce LDL levels.

manage stress

Chronic stress can negatively affect cholesterol levels. Techniques such as meditation, yoga or deep breathing can help balance cholesterol levels.

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