Low-density lipoprotein, also known as bad cholesterol or LDL, is a type of lipid that makes up a portion of your total cholesterol count. LDL has the potential to clog arteries, which can cause health issues including heart attacks and strokes. Lowering your LDL cholesterol levels is often a necessary component of achieving overall heart health, as most people who have high cholesterol also have high LDL readings.
Function
When it's well-balanced, LDL cholesterol is a necessary component of total blood cholesterol. However, the American Heart Association says that LDL can cause serious issues if it creeps too high. LDL can build up on the walls of your arteries, narrowing them and making it difficult for blood to pass to your heart and brain. Eventually, these deposits can completely block an artery and cause a heart attack or stroke. If your LDL level is in an ideal range, high-density lipoproteins, or HDL, can help transport some of the LDL out of your body before it blocks arteries. However, if your LDL is too high, the excess will be too much for the HDL cholesterol to handle.
Ideal Levels
Most people should shoot for an LDL level of below 130 mg per deciliter, according to MayoClinic.com. However, the rules are a bit different for those who are already at risk for a heart attack or stroke. If you have a low to medium heart attack or stroke risk, your LDL level should be below 100 mg per deciliter. If you have a high risk of heart attack or stroke, your LDL level should be below 70 mg per deciliter.
Diet and Exercise
Diet and exercise play a role in your LDL cholesterol level. People who are overweight and inactive tend to have higher LDL readings. To lower your LDL, you should eat a heart-healthy diet that's free of foods packed with saturated fats, such as fatty meats and full-fat dairy products. Switch to lean poultry and fish, and include items that contain healthy unsaturated fats and omega-3 fatty acids, such as salmon, avocados and nuts. Exercising at least 30 minutes per day can also naturally lower your LDL cholesterol levels.
Risk Factors
Other activities can increase your risk of having high LDL. Smoking can drastically increase your LDL levels, as can overindulging in alcoholic beverages on a consistent basis. Most health professionals recommend that those who have high LDL cholesterol quit smoking immediately, as smoking can also increase your overall risk of heart attack and stroke.
Considerations
Adjusting your diet, exercising regularly and quitting risky activities may not be enough to lower your LDL cholesterol levels. For some people, high LDL is genetic and this type of issue can be more difficult to fix. Make sure that your doctor is monitoring your health. He will be able to make suggestions to improve your lifestyle, and will also be able to prescribe medications to help decrease your LDL if you need extra help.
References
- American Heart Association: Good vs. Bad Cholesterol
- "The Complete Idiot's Guide to Lowering Your Cholesterol"; Joseph Lee Klapper; 2006
- MayoClinic.com: What Numbers Should You Aim For?
