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How Can I Keep My Cholesterol From Rising?

 A cardiologist explains why cholesterol tends to increase as we get older and gives advice on how to bring the numbers down


gif of a man pointing to cholesterol charts
James Yates

My cholesterol is creeping up as I age. What can I do about it?

“What are my cholesterol numbers?” is one of the most important age-related questions to ask yourself. I’m happy this reader is on top of it. If you don’t know the answer, it’s a good reason to visit your doctor. Around 48 percent of adults 65 and older are diagnosed with high cholesterol. For many folks, their risk of heart disease rises with their cholesterol.

Years ago, doctors only looked at total cholesterol numbers. But now we have a deeper understanding of the process, and we check two readings: The first is your HDL, which is the so-called “good cholesterol.” We want this to be high because it helps to remove cholesterol from your blood. Think of H for high. Ideally, the HDL should be above 40 in men and above 50 in women. Your doctor may also check your lipoprotein (a) and apolipoprotein B, as these newer cholesterol markers can help us predict your risk.

The other is your LDL, and like the letter L, you want to keep it low. When these levels are too high, cholesterol builds up on the walls of arteries and can form plaque. It narrows our blood vessels and increases the risk of serious heart events like heart attacks and strokes. Optimally, the LDL should be below 100 in both men and women — and even lower in high-risk individuals. 

You’re considered to be high-risk if you’ve had a pre-existing cardiovascular event such as a stroke, heart attack, stent procedure, bypass surgery or have already been diagnosed with plaque build-up. Family history is also important, especially if a first-degree relative (parent, sibling or child) had a stroke, heart attack or was diagnosed with heart disease before the age of 60.  

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Ask Dr. Adam

Adam B. Rosenbluth, M.D., is an internist and cardiologist in New York City. Each Monday, he’ll weigh in on your questions about how to make your body work better for you. His AARP book will be published in 2027. Join in on the conversation on social media @dradamrosenbluth to learn to move the needle on your personal health in an achievable way.

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I think an even healthier way to evaluate these numbers is to take the total cholesterol number and subtract the HDL from that number. That number should be less than 160. Many cardiologists believe that number should actually be less than 130 if we want to protect people from heart disease. We call that non-HDL cholesterol.

Although high cholesterol is something we can see in any adult, it naturally rises as we get older. There are a few reasons for the increase. First, as we age, our liver becomes less efficient at removing “bad” LDL from our bloodstream. Second, our metabolism slows down, and a sluggish metabolism is less efficient at removing cholesterol from the blood. Third, when people experience hormonal fluctuations, particularly estrogen in women, their LDL tends to increase. On top of these age-related factors, high blood pressure, diabetes, smoking and inactivity contribute to a rising LDL. 

Medications can play a role, both in lowering cholesterol levels and interacting with other drugs. Statins are the go-to for lowering cholesterol, but guidelines suggest that when we’re treating patients over 75 years old, we need to pay special attention to the potential for negative drug interactions. Common medications such as antibiotics, antifungals, calcium channel blockers, immunosuppressants and antiarrhythmics are examples of drugs that can interact with statins. Evaluating your medications is an important conversation to have with your health care provider.

Now that we’ve discussed what can contribute to rising cholesterol as we get older, let’s look at what you can do to help lower it without taking medications. I always tell my patients to pay attention to their diets, particularly to eating more soluble fiber, which helps to lower LDL. This includes eating fruits in moderation (because they’re high in sugar), vegetables, whole grains, beans and lentils. For protein, go lean by opting for fish and poultry, preferably with the skin removed. Stay away from processed meats, fried foods and anything prepared with hydrogenated oils, and limit your intake of salt. 

You’ll want to get regular exercise, aiming for 30 minutes of moderate activity at least three times a week. Be sure to choose routines that give you pleasure. It’s no surprise we stick to what we enjoy.

Other tips? Maintain a healthy weight. If you’re still smoking, try to quit or cut down, and watch your intake of alcohol. The National Council on Aging suggests older adults limit themselves to two drinks or less in a day for men and one drink or less in a day for women. This lifestyle choice is another discussion to have with your doctor. 

Continue to monitor your HDL and LDL as part of your blood test during an annual examination. Of course, we can’t help getting older, but our cholesterol levels don’t have to climb along with our age.

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