The word cholesterol often carries various negative health implications. In fact, cholesterol is an important structure in the body that is vital for proper body functioning. Adverse health effects occur when cholesterol levels in the blood become too high and interfere with normal blood flow.
Functions
Cholesterol plays an important role in the structure of cell membranes. In addition, cholesterol acts as a precursor for vitamin D and bile acids, which help digest fats. Cholesterol also allows the formation of the sex hormones estrogen and testosterone.
Types
Cholesterol is often broken down into good and bad categories. The phrase good cholesterol refers to high-density lipoprotein, or HDL, cholesterol. Higher HDL levels are more beneficial to the body than low HDL levels. HDL cholesterol is considered to be protective against heart disease. The phrase bad cholesterol refers to low-density lipoprotein, or LDL, cholesterol. High amounts of LDL cholesterol in the blood contribute to the formation of plaque on the arteries, or atherosclerosis, and can increase your chance of developing heart disease.
Cholesterol Readings
The American Heart Association gives ranges for what is considered optimal cholesterol and what is considered high cholesterol. The ranges are broken into categories for total cholesterol, HDL cholesterol and LDL cholesterol. An ideal total cholesterol reading is defined as less than 200 mg/dL. Levels between 200 and 239 mg/dL are considered borderline high and 240 mg/dL and above are considered high.
Optimal LDL cholesterol levels are 100 mg/dL or lower. Near optimal is 100 to 129 mg/dL, borderline high is 130 to 159 mg/dL, high is 160 to 189 mg/dL and very high is 190 mg/dL or higher.
The optimal goal for HDL cholesterol is 60 mg/dL or above. Levels below 40 mg/dL for men and 50 mg/dL for women are considered low levels and increase the chance of developing heart disease.
Maintaining Normal Cholesterol Levels
In order to maintain normal cholesterol levels, it is important to eat a diet that is low in saturated fat, trans fat and cholesterol and high in whole-grains, fiber, fruits, vegetables and lean proteins. It is also important to engage in regular physical activity. Avoidance of alcohol or moderate alcohol consumption can also ensure that cholesterol levels remain within normal ranges.
Considerations
Your body can make all the cholesterol that it requires so it is not essential that you consume any cholesterol in the diet. Diets high in cholesterol can lead to circulatory system problems and heart disease. The Food and Nutrition Board, which is a subgroup of the Institute of Medicine, recommends that adults limit their intake of dietary cholesterol to no more than 300 mg per day.
