Hyperlipidemia, commonly known as high cholesterol, affects many people. According to the Centers for Disease Control and Prevention, approximately 100 million adults in the United States had high total cholesterol levels as recently as 2020. High cholesterol is a significant risk factor for heart disease, which is the leading cause of death worldwide. Although genetics can affect cholesterol levels, lifestyle choices also come into play. Understanding how to manage one’s cholesterol is a powerful step toward better health, and there are many ways individuals can do just that.
• Make dietary adjustments. Diet can affect cholesterol levels. However, the Cleveland Clinic says diet only affects about 20 to 30 percent of the cholesterol in a person’s blood. The Ameri-
can Heart Association says a diet high in saturated fat can lead to high LDL (bad) cholesterol levels and exacerbate plaque buildup in the walls of the arteries. Saturated fat is found in fatty cuts of meat, butter, cheese, cream, and many baked goods. Choosing leaner options and following a Mediterranean diet can help with cholesterol.
• Exercise regularly. Exercise is a powerful tool for cholesterol management. Exercise can help to lower bad cholesterol and triglyceride levels while increasing HDL (good) cholesterol. The AHA recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous activity. After a few months of routine exercise, people may see noticeable improvements in their cholesterol levels.
• Losing weight can help . Losing weight can help lower cholesterol levels. Excess body weight, particularly around the waist, can negatively affect how the body processes cholesterol. WebMD says every 10 pounds a person is overweight causes the body to produce as much as 10 milligrams of extra cholesterol every day. Losing even 5 to 10 percent of one’s body weight can significantly benefit cardiovascular health.
• Quit smoking and reduce alcohol consumption. Smoking damages blood vessels and accelerates the buildup of plaque. Excessive alcohol consumption can raise triglyceride levels and affect heart health. Adjusting these habits can benefit the heart in many ways.
• Explore medical intervention. Lifestyle changes alone may not be enough for some individuals to reach target cholesterol numbers, especially if genetic issues or other health conditions are contributing factors. A person’s doctor may recommend medication. Statins are the most commonly prescribed and highly effective medications for lowering cholesterol. They work by reducing the liver’s production of cholesterol and increasing its ability to remove LDL. Monitoring and addressing high cholesterol is important for overall heart health. Individuals can take a comprehensive approach that includes diet, exercise and potentially medication to keep cholesterol in check.
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Why it could pay to include more chicken in your diet
Many people aspire to consume a diet that’s as healthy as possible. There’s many ways to achieve such a goal, and finding a way to consume more chicken and less red meat could be a pathway to healthier eating.
Many foods pack a nutritious punch, but few main course options may be as beneficial as chicken. Anyone looking to turn over a more nutritious leaf at mealtime can consider the following ways chicken benefits the body as they ponder ways to alter their diet.
• Chicken is a high-protein, low-calorie entree. Though it’s always necessary to consider specific cuts when comparing meats, a single 100-gram (roughly 3.5ounce) serving of chicken breast contains about 106 calories and 23 grams of protein, according to data from the United States Department of Agriculture. By comparison, the same size serving of sirloin steak contains roughly 131 calories and 22 grams of protein, while ground beef is higher in calories (185) and lower in protein (18 grams).
• Chicken is a low-fat option. The fat content of chicken varies depending on the type of meat, as one cup of dark meat contains more than twice as much saturated fat (3.4 grams) as white meat (1.4 grams). The skin of chicken tends to be particularly fatty, but skin can be removed at home or individuals can buy skinless chicken breasts at the grocery store.
• Chicken supports muscle growth. A 2024 study published in the journal Physiological Reports found that combining resistance training with white meat chicken intake increased maximal muscle strength in elderly women. But it’s not just senior women whose muscles benefit from white meat chicken consumption, as the protein found in chicken has long been touted by bodybuilders as useful in helping to grow and repair muscles.
• Chicken is a heart-healthy option. White meat chicken is low in cholesterol and saturated fat, making it a heart-healthy entree option. The Amer-
ican Heart Association notes that red meats such as lamb, pork and beef have more saturated fat than skinless chicken, making these less hearthealthy options. While the occasional serving of red meat likely won’t do much harm to most people, those aspiring to eat a healthier diet, and par-
ticularly one that is more heart-healthy, are better off consuming white meat chicken than red meat. Chicken is known as a versatile food, and that versatility extends to the wide array of nutritional benefits white meat offers.
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Can hair loss be prevented?
Hair loss is a concern for millions of people, including both men and women. The American Hair Loss Association® says androgenetic alopecia, commonly known as male pattern baldness (MPB), is responsible for more than 95 percent of hair loss in men. By the age of 35, two-thirds of American men will experience some degree of noticeable hair loss. Hair significantly thins by the age of 50 in 85 percent of men. A study by the Canadian Dermatology Association indicates that MPB affects about 50 percent of men in Canada. Androgenetic alopecia also occurs in women, affecting around 30 million women in the U.S. Hair losss in women often increases with age and after menopause.
Hair loss can affect appearance and self-esteem. Understandably, people wonder if there is something they can do to delay hair loss or prevent it from occurring altogether. Although some forms of hair loss can be minimized or avoided by addressing certain medical conditions or lifestyle factors, the hair loss attributed to genetics cannot be avoided. Here is a deep look at some strategies to protect hair.
• Go easy on hair. It is important to be gentle with hair. Many people are too rough when brushing, or use harsh chemical products or heat appliances. Limiting the use of these items and reducing the tension on hair from styles that use elastic bands, barrettes and braids can help reduce hair loss that results from ill treatment.
• Manage medical conditions. Certain medical conditions, such as thyroid
disease, can affect hair loss. Hair loss may slow after receiving treatment and managing these illnesses.
• Try a cooling cap. The Cleveland Clinic suggests the use of a cooling cap during chemotherapy treatment. Such a device has been shown to reduce hair loss from cancer treatments.
• Cope with stress. Find healthy ways to cope with stress. The National Institutes of Health indicates researchers have linked stress to impairment of stem cells necessary for hair growth. Meditating, engaging in relaxing activities, laughing with friends and family, and additional ways to manage stress may improve hair health.
• Check your medications. Certain medications may affect hair loss. Several types of medications, such as beta-blockers, anticonvulsants, antidepressants, and anticoagulants, are linked to hair loss. Discussing alternatives with a doctor may help.
• Try baldness products and treatments. Medications are available to treat hereditary baldness. The most common include minoxidil, finasteride, spironolactone, and dutasteride. These are oral and topical treatments. In addition, the U.S. Food and Drug Administration has approved a low-level laser device as a treatment for hereditary hair loss in men and women. A few small studies have shown improvement in hair density. Hair transplanting procedures are an additional option.
Hair loss affects people all over the world. Some factors are controllable, while others are genetic. TF258101
