High Blood Pressure
Uncontrolled high blood pressure can lead to cardiovascular disease and coronary heart disease, kidney failure and death. Nearly one in three adults in the United States has high blood pressure.8 African Americans are more at risk for developing high blood pressure. In fact about 40 percent of African Americans adults have been diagnosed with hypertension and it’s more severe. High blood pressure, especially if left untreated, increases the risk of developing cardiovascular disease and of stroke.
Diabetes
People with diabetes are two to four times more likely to develop cardiovascular disease. An estimated 23.5 million Americans have diabetes, but approximately 30 percent of them are unaware of their condition. Adults with diabetes have heart disease death rates about two to four times higher than adults without diabetes and their risk of stroke is two to four times higher. Physical activity, healthy eating habits and medication, if needed, can help control blood sugar levels and decrease the threat from heart disease.
Cholesterol
Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol, which can be an important part of a healthy body because it's used for producing cell membranes and some hormones, and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease (which leads to heart attack). Hypercholesterolemia is the medical term for high levels of blood cholesterol.
High cholesterol is one of the major controllable risk factors for coronary heart disease and heart attack. As blood cholesterol rises, so does the risk of coronary heart disease. For those who have other risk factors (such as high blood pressure or diabetes) as well as high cholesterol, this risk increases even more.
Cholesterol can’t dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. These two types of lipids, along with triglycerides and Lp(a) cholesterol, make up your total cholesterol count, which can be determined through a blood test.
LDL (Bad) Cholesterol
When too much LDL (bad) cholesterol circulates in the blood (more than 160 mg/dL), it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.
HDL (good) Cholesterol
About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that that HDL removes excess cholesterol from arterial plaque, thus slowing its buildup.
Triglycerides
Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level. Many people with heart disease and/or diabetes also have high triglyceride levels.
Lp(a) Cholesterol
Lp(a) is a genetic variation of LDL (bad) cholesterol. A high level of Lp(a) is a significant risk factor for the premature development of fatty deposits in arteries. Lp(a) isn’t fully understood, but it may interact with substances found in artery walls and contribute to the buildup of fatty deposits.5
To help control cholesterol, you should:
Include more heart-healthy foods in your diet:
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Control total fat. Limit all fats to no more than 35 percent of your total daily calories. You should limit saturated fats to less than 7 percent and trans fats to less than 1 percent of your total calories.
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Limit dietary cholesterol. Limit or avoid organ meats, egg yolks and whole-milk products. Shop for the leanest cuts of meat available. Roast or bake your chicken or turkey with the skin removed. Avoid fried and greasy foods.
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Add foods that are high in soluble fiber such as oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apples.
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Eat more fish. Look for cold water fish such as salmon, mackerel and herring that contain omega-3 fatty acids. These omega-3s may lower your triglyceride levels. Pregnant women or those who plan to become pregnant should limit their intake of cold water fish due to the possibility of mercury contamination.
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Consider soy products. Soy contains a compound called “isoflavones” that help regulate cholesterol levels. Eating soy proteins can reduce your total cholesterol levels, LDL cholesterol and triglycerides while raising your HDL cholesterol.
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Drink alcohol in moderation, if at all.
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Reduce sugar intake.
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Exercise. Losing weight may improve your cholesterol levels. Doctors recommend adding aerobic exercise such as brisk walking, jogging, bicycling or swimming to your life to help maintain a healthy weight and lower cholesterol. Start gradually and build up to exercising 30 to 45 minutes at least three times per week. Talk with your doctor before beginning an exercise program.