People with high total cholesterol have twice the risk of heart disease as people with optimal levels of total cholesterol, according to the Centers for Disease Control and Prevention, or CDC. Your body needs cholesterol for many important functions, but too much can block your arteries, leading to a heart attack, stroke and heart disease. Meeting the recommendation for both your LDL and HDL cholesterol levels can help you reduce your risk of heart disease and help you stay healthy.
LDL
Low-density lipoprotein cholesterol, or LDL, is known as the "bad" cholesterol because it has been shown to increase your risk of heart disease. This type of cholesterol makes up the majority of your body's cholesterol and too much of it can cause it to stick to your arteries and lead to plaque build-up. The recommended level of LDL from the CDC is less than 100 mg per deciliter of blood. The American Heart Association reports that LDL is affected by your diet and avoiding trans fat and limiting saturated fat can help you stop your LDL cholesterol from getting to an unhealthy level.
HDL
HDL, or high-density lipoprotein cholesterol, is known as the "good" cholesterol because of its ability to protect you from heart disease. HDL removes LDL from your bloodstream and artery walls and transports it to the liver to be eliminated from your body. The Harvard School of Public Health reports that a desirable level of HDL is at least 40 mg per deciliter and that 60 mg per deciliter is optimal for protection against heart disease. As with LDL, HDL can be affected by some of your lifestyle habits.
Recommendations
According to Mayoclinic.com, both your HDL and LDL levels can be affected by your diet and physical activity habits. In addition to avoiding and limiting trans fat and saturated fat, eating fiber rich foods, such as fruits, vegetables and whole-grain foods can help you lower your LDL cholesterol. Also, eating foods rich in healthy fats, such as olive oil, fish, avocados and nuts can also lower your LDL cholesterol levels. To increase your HDL cholesterol, the American College of Sports Medicine recommends participating in regular exercise. Working your way up to 30 minutes of aerobic exercise, or 60 minutes if you need to lose weight, on four or more days each week will improve your HDL cholesterol level.
References
- The Centers for Disease Control and Prevention: Cholesterol Facts
- The Centers for Disease Control and Prevention: FAQs About High Blood Cholesterol
- American Heart Association: Know Your Fats
- Harvard School of Public Health: The Nutrition Source: Cholesterol Targets
- MayoClinic.com: Top 5 lifestyle changes to reduce cholesterol
