Cholesterol is a waxy, fat-like substance produced by the body and found in some foods. The two main types of cholesterol are low-density lipoprotein, or LDL, and high-density lipoprotein, or HDL. Cholesterol plaques are made from LDL cholesterol and form through a process known as atherosclerosis. Lowering cholesterol and leading a healthy lifestyle may help to prevent plaque buildup and delay the progression of heart-related health problems.
LDL Cholesterol
LDL, or bad cholesterol, circulates in the blood. It contributes to plaque buildup, hardening of the arteries and increases the risk for heart attack and stroke. According to the American Heart Association, or AHA, LDL cholesterol is produced naturally by the body, but some people may be genetically inclined to produce too much. Foods that are high in saturated fat, trans fat and dietary cholesterol also contribute to high LDL levels. Ideal LDL cholesterol levels are less than 100 mg/dL, reports the AHA. Levels between 100 mg/dL and 129 mg/dL are near optimal. Borderline high LDL levels are between 130 mg/dL and 159 mg/dL. High LDL cholesterol levels are between 160 mg/dL and 189 mg/dL. Levels greater than 190 mg/dL are considered to be very high.
Other Cholesterol
Aside from LDL cholesterol, total cholesterol and HDL cholesterol contribute to plaque buildup. Total cholesterol is made up of all the cholesterol found in the blood. The AHA recommends levels less than 200 mg/dL to reduce the risk of heart disease. Levels between 200 mg/dL and 239 mg/dL are considered borderline. Total cholesterol greater than 240mg/dL are high and doubles a person's risk of developing heart disease. HDL cholesterol is known as good cholesterol. It works to remove LDL cholesterol from the arteries. Levels greater than 60 mg/dL are considered to be protective against heart disease, according to the AHA.
Dietary Sources
Dietary cholesterol is found in animal products. Beef, poultry, fish, whole-fat dairy and eggs are high in saturated fat and cholesterol. Choose lean meat and low or nonfat dairy to reduce cholesterol intake. Egg substitutes are a cholesterol-free option. Replacing saturated and trans fats with unsaturated fats is associated with reduced cholesterol levels, according to the AHA. Dietary sources include olive oil, canola oil, avocado, walnuts, almonds, salmon, trout and herring. Fruits, vegetables and whole grains are high-fiber foods that help reduce LDL cholesterol and decrease the risk of heart disease, reports the AHA.
Exercise
Taking part in regular physical activity is a healthy part of life. According to the National Heart Lung and Blood Institute, exercise can raise HDL levels and lower LDL levels. Thirty minutes of moderately intense activity most days of the week is recommended. Activity may include running, walking, cycling, swimming or climbing stairs.
Weight Loss
Being overweight contributes to high cholesterol, reports the Mayo Clinic. A modest weight loss of five to 10 pounds may result in reduced cholesterol and decrease the risk for heart disease. Following a healthy, low-cholesterol diet and increasing physical activity can help with weight loss. Set long-term goals as a motivating factor for losing weight.
