By: Plume Community Member
- What is cholesterol and why is it important?
- Understanding the different types of cholesterol
- Common risk factors for heart disease among trans and nonbinary people
- Tips for managing cholesterol and heart health
- How to find gender-affirming health care to support heart health
- Additional resources and support
Managing your cholesterol and heart health as a trans and nonbinary person is an important part of taking care of your overall health. Unfortunately, there is a lack of information and resources tailored to the unique needs of trans and nonbinary people. This guide is meant to provide some helpful tips for trans and nonbinary people looking to maintain a healthy heart and lifestyle.
From understanding the basics of cholesterol and heart health to finding gender-affirming health care, this guide will give trans and nonbinary people the tools they need to stay healthy. With the right information and resources, managing cholesterol and heart health as a trans and nonbinary person can be easy and effective.
What is cholesterol and why is it important?
Cholesterol is a fatty substance produced by the body and found in certain foods like meat, eggs, and dairy products. It is necessary for healthy bodily functions, but having too much of it can cause serious health issues. High cholesterol levels in the blood can lead to coronary heart disease, which is the most common cause of heart disease resulting in death in the United States.
Because everyone’s body and lifestyle are different, there is no exact cholesterol level that determines who will develop heart disease and who won’t. Instead, doctors look for risk factors like having high cholesterol and triglyceride levels, being overweight or obese, having diabetes, or having a family history of heart disease. Keeping cholesterol levels in a healthy range can help lower the risk of heart disease, especially for trans and nonbinary people who are at a higher risk for heart disease.
Understanding the different types of cholesterol
Cholesterol is measured in two ways: total cholesterol and LDL cholesterol. Total cholesterol is calculated by adding HDL and LDL cholesterol levels together. LDL cholesterol is the “bad” cholesterol that can build up in your arteries and lead to heart disease. HDL cholesterol is the “good” cholesterol that helps to remove LDL cholesterol from your arteries.
Understanding the different types of cholesterol and what they mean for your health can help you better manage your cholesterol and heart health. – Total cholesterol: This is the total amount of cholesterol in your blood. It is calculated by adding HDL and LDL cholesterol levels together.
– HDL cholesterol: High-density lipoprotein (HDL) is also known as the “good” cholesterol because it helps your body remove LDL cholesterol from your arteries. Having high HDL cholesterol levels is linked to a lower risk of heart disease.
– LDL cholesterol: LDL cholesterol is also known as the “bad” cholesterol that can build up in your arteries and lead to heart disease. Having low LDL cholesterol levels is linked to a lower risk of heart disease.
Common risk factors for heart disease among trans and nonbinary people
Trans and nonbinary people often experience certain risk factors that may lead to higher heart disease risk. These risk factors include having high cholesterol and triglyceride levels, being overweight or obese, having diabetes, taking certain gender-affirming medications, or having a family history of heart disease. These can be managed by getting lab work to monitor your cholesterol, taking steps to improve diet and exercise, managing stress, and quitting smoking.
– Having high cholesterol and triglyceride levels: Having higher levels of cholesterol and triglycerides is a risk factor for heart disease. To lower these levels, it may be helpful to switch to a diet lower in saturated fats and sugars and get more physical activity. It is also helpful to speak with a doctor to find out if cholesterol management medications might be necessary.
– Being overweight, underweight, or obese: While your weight or BMI is not necessarily a predictor of your health, it can indicate health challenges. Being underweight, overweight, or obese can be another risk factor for heart disease. Although diet and exercise can manage your cholesterol, it may be helpful to speak with a doctor about your specific needs. Before you begin any diet or exercise program, make sure you talk to your Care Team.
– Having diabetes: Having diabetes is a risk factor for heart disease. Managing diabetes with proper diet and exercise can help lower heart disease risk.
– Having a family history of heart disease: Having a family history of heart disease is a risk factor for heart disease. It is often helpful to speak with a doctor and have regular check-ups to monitor cholesterol and triglyceride levels.
Tips for managing cholesterol and heart health
- Eat a balanced diet rich in fruits, vegetables, whole grains, and low-fat dairy and proteins. Limit salt and sugar intake.
- Get regular lab work to monitor your cholesterol. If you’re using testosterone gender-affirming hormone therapy (GAHT, sometimes also called HRT or hormone replacement therapy), your Care Team will monitor your cholesterol carefully while you are on this medication.
- Be sure to get enough exercise every day. Aim for at least 30 minutes of moderate activity five times a week, such as walking, swimming, or yoga.
- Be mindful of your cholesterol and blood sugar levels. If they are high, talk to your Care Team and get recommended treatment and lifestyle changes.
- Reduce stress through meditation and other relaxation methods.
- Quit smoking, since it can increase your risk of heart disease.
a. Diet and exercise
Eating a healthy and balanced diet rich in fruits, vegetables, whole grains, and low-fat dairy and proteins can help lower cholesterol levels and reduce the risk of heart disease. It is important to monitor your cholesterol and blood sugar levels, and be mindful of your cholesterol and blood sugar levels if they are elevated.
Exercising at least 30 minutes a day five times a week can help lower cholesterol and triglyceride levels and increase HDL cholesterol levels, which can also help reduce risk of heart disease. Aim to exercise in a way that is right for you and find what activity you enjoy so that you stick to it.
b. Getting regular check-ups
Regular check-ups are important for trans and nonbinary people who want to manage their cholesterol and heart health. During check-ups, your doctor will be able to monitor your cholesterol levels, blood sugar levels, and any other risk factors for heart disease you may have. This will help you identify and manage any problems before they become a serious health risk.
It is important to have these check-ups even if your cholesterol and blood sugar levels are normal and you feel healthy. Maintaining healthy cholesterol and blood sugar levels is the best way to reduce your risk of heart disease.
c. Reducing stress
Stress is one of the most common factors that can elevate cholesterol and blood sugar levels. There are many different ways to reduce stress, such as exercise and meditation. Some people also find that changing their diet can help lower cortisol levels and reduce stress. Eating foods that are high in B vitamins and magnesium can help lower cortisol levels. Another way to reduce stress is to get support from others. Having a good support system of friends and/or family members can help you manage stress and find support.
d. Quitting smoking
Smoking tobacco products and vaping can increase your risk of heart disease and make managing cholesterol and blood sugar levels more difficult. It is important to quit smoking to lower cholesterol and blood sugar levels and reduce your risk of heart disease. If you are struggling to quit smoking, there are many resources available to help you stop. Your doctor can prescribe medication to help you quit smoking, or your doctor can refer you to a smoking cessation program.
How to find gender-affirming health care to support heart health
Finding gender-affirming health care can be an important step in managing cholesterol and heart health. This includes asking your Care Team about the best way to manage your cholesterol and blood sugar levels and finding the right fit with a provider who understands your specific needs. Establishing a relationship with an affirming, expert health care provider can help reduce stress and add support to your journey towards better health.
Many doctors focus on treating the symptoms of high cholesterol and blood sugar levels and not their cause. This is why it can be helpful to discuss with your Care Team how your cholesterol and blood sugar levels are related to your overall health and how they can impact your daily life.
If you’re focusing on improving your cholesterol, just make an appointment with your Care Team. It can be helpful to create a list of questions to ask about your health and treatment procedures. This will help you find a care plan you feel comfortable with, which supports your health needs without compromising your transition goals.
Additional resources and support
There are many online communities and support groups for trans and nonbinary people looking to manage their cholesterol and heart health. These communities provide an important resource for people looking for support and a place to talk about their health journey.
Plume provides support for trans and nonbinary people looking to manage their health. If you’re a Member, your Care Team can help provide you some guidelines on cholesterol and heart health. You can also visit other LGBTQIA+ health websites for more resources and information about cholesterol and heart health. The American Heart Association also provides information about cholesterol and heart health for trans and nonbinary folks.
