The link between high blood cholesterol and heart disease risk seems to have earned it the reputation of a "necessary evil." However, not all cholesterol types are bad. Indeed, the American Heart Association reports that high HDL cholesterol levels protect the heart against disease. In contrast, high LDL levels can increase your risk of both heart attack and stroke. Although broad guidelines exist, healthy LDL cholesterol ranges also depend on how many other risk factors you have.
Description
Cholesterol travels in your bloodstream bound to transport molecules called lipoproteins. Although many types exist, HDL and LDL are the most common. HDL -or high-density lipoprotein- actually scavenges excess cholesterol in the blood and transports it back to the liver to be broken down. Hence its reputation of "good cholesterol." On the other hand, LDL, or low-density lipoprotein, carries cholesterol from the liver to various tissues. As the Cleveland Clinic indicates, excess LDL cholesterol tends to form plaques in your blood vessels, which can disrupt or interrupt blood flow to your heart.
Risk Factors
As you consider your LDL cholesterol, keep in mind that a healthy level for one individual may not be healthy for you, depending on other health risk factors. For instance, if a physician has diagnosed you with heart disease, atherosclerosis, or diabetes, you are already in the high risk category, according to the Cleveland Clinic. Other important risk factors to consider include: cigarette smoking, a family history of heart disease, high blood pressure, low HDL cholesterol, and being 45 or older for men or 55 or older for women.
Normal LDL
Ideally, your LDL cholesterol level should be lower than 100 milligrams per deciliter (mg/dL), based on the American Heart Association guidelines. LDL levels ranging from 100 to 129 mg/dL are also favorable, assuming you're otherwise healthy. However, if you already have coronary heart disease or diabetes, it's especially important that you strive for LDL values below 100 mg/dL. If you don't have coronary heart disease or diabetes and have two or more risk factors, the American Heart Association deems LDL cholesterol values below 130 mg/dL desirable.
Elevated LDL
General guidelines would place you in the "borderline high" category if your LDL cholesterol falls between 130 and 159 mg/dL. If you don't have heart disease or diabetes, and have one or no risk factors, LDL levels below 160 mg/dL are considered acceptable. The American Heart Association defines high LDL cholesterol as blood LDL concentrations ranging from 160 to 189 mg/dL. Beyond 190 mg/dL, LDL levels are considered very high.
Considerations
Keep in mind that low HDL cholesterol is just as much a risk factor for heart disease as high LDL cholesterol is. It's therefore important to look at your full cholesterol profile. Your HDL value should be 60 mg/dL or higher for protective effects on your heart, according to the American Heart Association. If you are a man with less than 40 mg.dL of HDL, or a woman with less than 50 mg/dL, your count is too low.
Lifestyle & Diet
If you have high LDL cholesterol, a few simple lifestyle changes can help improve your numbers. These include engaging in regular physical activity, losing excess weight, quitting smoking, increasing your fiber intake and reducing the amount of cholesterol, saturated fats in your diet. Diet plays a particularly important role in reaching or maintaining healthy cholesterol levels. According to the Mayo Clinic, top foods that can help in that regard include: such high-fiber foods as oat bran; fatty fish and Omega-3 fatty acids; nuts; olive oil; and foods with added plant sterols or stanols.
References
- "Lippincott's Illustrated Reviews: Biochemistry"; Pamela Champe, Ph.D. et al.; 2005
- American Heart Association: Cholesterol Levels
- The Mayo Clinic: Top 5 Foods to Lower Your Cholesterol Numbers
- The Cleveland Clinic: Cholesterol Guidelines
