The Centers for Disease Control and Prevention reports that about one in six American adults has high total cholesterol, which are cholesterol levels greater than 240 mg/dL. High cholesterol does not have any symptoms, yet it carries serious health risks, so it is important to have your cholesterol tested regularly.
Definition
Cholesterol is a waxy substance that is found naturally in the lipids, or fats, in your blood. While cholesterol is necessary for building new cells, excess levels of cholesterol in your blood may develop fatty deposits in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries, according to the Mayo Clinic. Restricted blood flow can lead to a heart attack or stroke.
Lipoproteins
Low-density lipoproteins, or LDLs and high-density lipoproteins, or HDLs, transport fat and cholesterol through the body. According to the American Council on Exercise, or ACE, LDLs are known as the "bad" cholesterol because they may be responsible for depositing cholesterol on the artery walls.
HDLs are known as the "good" cholesterol because they are in charge of removing cholesterol from arteries and transporting it to the liver. ACE explains that low HDL levels are a significant risk factor for coronary heart disease.
Cholesterol Guidelines
The American Heart Association outlines guidelines for cholesterol, HDLs and LDLs, explaining desirable and high-risk levels. For total cholesterol, desirable levels are below 200 mg/dL, borderline high is between 200 and 239 mg/dL and high blood cholesterol is 240 mg/dL and higher.
Optimal HDL cholesterol levels are above 60 mg/dL. In other words, the higher the level, the better. Desirable LDL cholesterol levels are below 100 mg/dL and levels above 160 mg/dL are considered high risk.
Cholesterol Ratio
Optimal cholesterol ratios are below 4 to 1. A higher ratio indicates a higher risk of heart disease; a lower ratio indicates a lower risk.
Calculate your cholesterol ratio by taking your total cholesterol level divided by your HDL level. For example, if your total cholesterol level is 190 mg/dL and your HDL level is 45 mg/dL, your cholesterol ratio is 4.2 to 1.
Although this ratio is helpful, the Mayo Clinic explains that knowing your absolute values of total cholesterol, HDL and LDL levels is more important for treatment purposes.
Lower Your Cholesterol
Lifestyle changes can be an effective way to lower your cholesterol. Being at a healthy weight can help lower your cholesterol. Even a modest weight loss, if you are overweight or obese, can affect your cholesterol levels.
Physical activity is also important for healthy cholesterol levels. Exercise can lower LDLs as well as increase HDLs. Stay consistent with your exercise by choosing activities that you enjoy.
A healthy diet can lower your cholesterol because what you consume impacts your cholesterol level. The Mayo Clinic recommends eliminating trans-fats from your diet, limiting saturated fats and dietary cholesterol, as well as choosing whole grains and eating plenty of fruits and vegetables.
Considerations
The American Heart Association advises that everyone age 20 and older have a fasting "lipoprotein profile" every five years. It gives information about total cholesterol, LDL levels, HDL levels and triglycerides, or blood fats. If your cholesterol is high or if you have other risk factors including smoking, diabetes or a family history of heart disease, you should monitor your cholesterol levels more closely in partnership with your physician. Talk to your doctor for specific testing and monitoring recommendations.
References
- Centers for Disease Control and Prevention: Cholesterol
- Mayo Clinic: High Cholesterol
- ACE Personal Trainer Manual; Cedric X. Bryant, Ph.D. and Daniel J. Green, Editors; 2003
- American Heart Association: Cholesterol Levels
