Cholesterol, a fat-like substance, is critical for the proper functioning of the human body and is present in each of its cells. It is necessary in the production of hormones, vitamin D and chemicals in the digestive process, according to the National Heart, Lung and Blood Institute. But your body makes as much cholesterol as it needs, so there is no need to take in more from your diet. Keeping cholesterol levels through a healthful diet and other lifestyle choices is is important in avoiding certain diseases.
Types
Cholesterol comes in two main varieties: Low-density lipoprotein, also known as LDL or "bad" cholesterol, and high-density, also known as HDL or "good" cholesterol. The levels of these two substances together, along with triglycerides, make up another important measurement, called total cholesterol count, according to the American Heart Association. A doctor can prescribe blood testing to identify your levels of each type of cholesterol, as well as the total count.
Guidelines
An LDL level of less than 100mg per deciliter, or mg/dL, is optimal, with higher levels being less healthy, according to the American Heart Association. HDL levels should be above 45mg/dL, with higher levels being preferable. Triglycerides should not be too high; less than 150mg/dL is normal. Total cholesterol of less than 200mg/dL is desirable.
Significance
Keeping your blood cholesterol levels within the recommended ranges can reduce your risk for coronary heart disease, heart attack and stroke, according to the American Heart Association. Excessive LDL can build up over time along the inner walls of the arteries. It combines with other substances to form plaque deposits in a process known as atherosclerosis. HDL helps to mitigate these effects by preventing LDL from lodging onto the walls. High triglyceride levels, when combined with low HDL or high LDL, can cause atherosclerosis to progress more rapidly, according to the American Heart Association.
Lowering Cholesterol
The keys to keeping your total cholesterol low are eating a heart-healthful diet, avoiding tobacco and getting enough exercise. Your meals should center on vegetables, fruits, whole grains and lean meats and poultry, and you should avoid products high in saturated fat, trans fat or cholesterol. Fish at least two times a week and low- or no-fat dairy products are good ideas, too, according to the American Heart Association. And your routine should include 30 minutes or more of physical activity, such as walking, bicycling or swimming, most days of the week. If your cholesterol is still high, a doctor can prescribe medications such as statins, to lower it.
Misconceptions
Myths about cholesterol abound. For example, while some people think high cholesterol is only a concern for overweight people, and people carrying extra pounds are indeed more likely to have the condition, thin people can have it, too, the American Heart Association notes. Additionally, some people think that by eating foods whose labels say they are cholesterol-free, they can avoid problems. In fact, many such foods contain high levels of saturated fats or trans fats, which also drive blood cholesterol levels upward.
