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

A team led by CDC researcher Margaret Carroll said, “High total cholesterol prevalence declined from 1999-2000 to 2013-2014 and then did not change significantly.” The researchers also noted that there wasn’t a big difference in rates of high total cholesterol between men (10.6%) and women (11.9%). The new data came from a large ongoing federal survey of Americans’ health, said a report in U.S.News.

Carroll’s team also found that fewer numbers of adults now have dangerously low blood levels of HDL “good” cholesterol than in decades past besides the decades-long drop in rates of unhealthy total cholesterol levels.

The report also found that a total of 13.8% of all U.S. adults had unhealthily low levels of this beneficial form of cholesterol in their blood from 2021 to 2023. This is a big improvement from the 22.2% rate recorded in 2007-2008.

However, there were certain anomalies by gender and age when it came to cholesterol levels. For example, rates of total cholesterol peaked in middle age: 16.7% of adults ages 40 to 59 had high total cholesterol, the report found, but as they moved into their 60s and then into their “Medicare years,” rates of high cholesterol fell to 11.3%.

Among those with low HDL levels, men were much more likely to be affected than women, at 21.5% and 6.6%, respectively. That’s not a big surprise, since one of the health benefits of oestrogen is a boost in levels of HDL cholesterol. The drop in oestrogen levels leads to an increase in LDL cholesterol and a drop in HDL cholesterol.

Focus on foods high in soluble fibre such as oats, beans, lentils, fruits and vegetables which help reduce LDL by binding cholesterol in the digestive system. Choose healthy fats like those found in avocados, nuts, seeds and olive oil as these help to boost HDL levels. Limit saturated fats from red meat and dairy products.

Try to perform aerobic exercises like walking, running or cycling for at least 30 minutes most days of the week. Regular physical activity can lower LDL and significantly raise HDL levels.

If you’re overweight, losing even 5–10% of your body weight can improve your cholesterol levels.

Avoid foods that have partially hydrogenated oils which is usually found in packaged baked goods and fried items as they increase LDL while lowering HDL.

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

Moderate alcohol consumption, particularly red wine can raise HDL levels. However, excessive drinking increases heart disease risk and should be avoided.

Smoking lowers HDL and damages arterial walls. Quitting improves HDL levels and overall cardiovascular health.

Fortified foods like certain margarines, juices and yoghurts contain sterols and stanols which block cholesterol absorption and reduce LDL levels.

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

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