Cholesterol is a waxy substance produced by the body and is found in some foods. There are two main types of cholesterol, LDL and HDL. Too much of one type or too little of another can lead to high total cholesterol levels in the body. Over time, this may lead to plaque buildup in the arteries. A person with high cholesterol is at risk for heart disease and stroke. Following a healthy diet along with regular exercise can help reduce cholesterol levels.
LDL Cholesterol
LDL cholesterol, also known as bad cholesterol, circulates in the blood. High levels of LDL cause plaque build up in the arteries of the brain and heart. According to the American Heart Association, AHA, plaque mixes with other substances and contributes to narrowing and hardening of the arteries. This results in atherosclerosis, which increases the risk for heart attack and blood clots.
Low Bad Cholesterol
Cholesterol is measured through a simple blood test. Low LDL cholesterol is the ideal result of a test. According to the National Heart Lung and Blood Institute, or NHLBI, optimal levels of LDL cholesterol for those at low risk for heart disease are less than 100 mg/dL. Near optimal levels are between 100 and 129 mg/dL. LDL levels 130 mg/dL or greater are considered to be too high. However, a person at very high risk for heart disease should aim to have LDL levels that are less than 70 mg/dL. Risk factors include smoking, high triglycerides, low HDL cholesterol, history of heart attack and diabetes.
Other Cholesterol Levels
A cholesterol test details the complete lipoprotein profile. In addition to LDL cholesterol, the test measures levels of total cholesterol, HDL cholesterol and triglycerides. The NHLBI recommends total cholesterol be less than 200 mg/dL. Borderline high cholesterol levels range from 200 to 239 mg/dL. Levels greater than 240 mg/dL are too high. HDL cholesterol, or good cholesterol, helps remove LDL cholesterol from the arteries and protects against heart disease, making high levels ideal. HDL levels greater than 60 mg/dL are considered to protect against heart disease.
Cholesterol in Food
Some cholesterol in the body is produced naturally and some comes from diet. Animal products contain cholesterol. Cholesterol intake from food is controllable. Foods such as beef, poultry, fish, eggs and dairy products are high in cholesterol. Reducing intake of said foods can help reduce cholesterol levels. Choose meat and poultry that are low in saturated fat. According to the AHA replacing saturated and trans fats with unsaturated fats may help lower blood cholesterol levels. Salmon, trout, avocados, walnuts, almonds, olive oil and canola oil are foods with healthy unsaturated fats. Include whole grains, fruits and vegetables to increase fiber intake. The AHA states that fiber intake can modestly reduce LDL cholesterol levels beyond those reached by a diet low in cholesterol and saturated and trans fat alone.
Physical Activity and Cholesterol
Regular exercise has numerous health benefits. The NHLBI recommends 30 minutes of physical activity on most days to reduce LDL cholesterol and increase HDL cholesterol. Physical inactivity is a major risk factor for developing heart disease. According to the AHA, exercise improves physical fitness and plays a part in primary and secondary prevention of cardiovascular disease.
References
- MayoClinic.com: High Cholesterol
- American Heart Association: Good vs. Bad Cholesterol
- National Heart Lung and Blood Institute: High Blood Cholesterol What you Need To Know
- American Heart Association: Know Your Fats
- American Heart Association: Whole Grains and Fiber
- American Heart Association: Physical Activity
