Cholesterol is necessary for cellular function, and it helps maintain cell membranes. Too much cholesterol can lead to long-term health problems, such as heart diseases. Knowing your LDL cholesterol range is essential for heart health. Early prevention and maintenance will help you stay healthy.
Definition
Cholesterol is carried through the blood via lipoproteins. LDL is low-density lipoprotein and it is the "bad" cholesterol that collects in arteries, possibly causing heart disease. It is produced in the body, but also consumed through animal products like meats, dairy products, eggs and butter. High LDL cholesterol corresponds with high levels of triglycerides, which get stored in the body's fat cells. Excessive triglycerides can lead to obesity, and a variety of metabolic problems. There is good cholesterol called HDL, or high density lipoprotein, which helps remove LDL and protect the heart. The higher the HDL, the better for your heart.
Ranges
According to the American Heart Association, the goal range for LDL cholesterol is less than 100 milligrams per deciliter of blood, although less than 129mg/dL is considered safe. LDL between 130 and169 mg/dL is borderline high. Cholesterol levels between 170 and 189mg/dL are considered high. Having cholesterol over 190mg/dL is dangerously high and immediate action is recommended. To help combat high LDL cholesterol, aim for HDL levels above 40mg/dL for women, and above 50mg/dL for men.
Diet
To reduce overall cholesterol, eliminate fatty red meats from the diet and consume lean meats in moderation. Eliminate trans fats from processed foods. Eat foods rich in omega-3 fatty acids, like salmon, mackerel and tuna at least twice per week to raise HDL cholesterol. The American Dietetic Association states that diets high in fiber, from sources such as whole grains, brown rice, and a variety of fruits and vegetables, will lower LDL cholesterol and possibly raise HDL cholesterol. Eat at least 25g of fiber per day. Replace butter with margarine and olive oil, but use all oils and fats in moderation. Snack on nuts and seeds. Avoid smoking and excessive drinking of more than one serving of alcohol per day.
Exercise
The American Council on Exercise recommends for a successful cholesterol-lowering treatment that you exercise at a minimum of 150 minutes per week with a total calorie expenditure of 1,500 calories. Ideal caloric expenditure is 2,000 to 2,500 calories per week, or about 200 to 300 minutes of exercise. Diet and exercise together are one of the most effective natural cholesterol-lowering treatments. In a study published in the "The Journal of Nutrition," combination diet and exercise lowered total cholesterol in participants by 7 to 18 percent.
Consequences
High cholesterol levels can lead to dangerous high blood pressure. High blood pressure occurs because the artery walls can no longer expand and contract with varying blood flow, increasing the pressure and causing the heart to work harder than normal to pump blood. This causes the heart to grow dangerously large, possibly causing heart attack or heart failure. High cholesterol also blocks the arteries leading to the heart and brain, leading to heart attack, stroke and circulation issues. High cholesterol and triglycerides can progress to Type 2 diabetes, metabolic syndrome and obesity.
References
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
- The American Dietetic Association: Health Implications of Dietary Fiber
- "The Journal of Nutrition"; Combination Diet and Exercise Interventions for the Treatment of Dyslipidemia: an Effective Preliminary Strategy to Lower Cholesterol Levels?; Krista A. Varady and Peter J. H. Jones; Aug. 2005
- The American Heart Association: What your cholesterol levels mean
