Cholesterol is a waxy substance found in the fats of your body. It plays a role in creating healthy cells, some hormones and vitamin D. Cholesterol is produced in your liver as well as from the food you eat. Your liver produces all the cholesterol your body requires. Food that contains cholesterol comes from animal sources like meats, whole milk dairy foods, egg yolks, poultry and fish.
Good vs. Bad Cholesterol
Cholesterol and blood act like oil and water -- they do not mix. Cholesterol is coated with a layer of protein to make a "lipoprotein" that can travel through the blood. Low-density lipoprotein, or LDL, cholesterol carries most of the cholesterol throughout the body and is referred to as "bad" cholesterol. Too much LDL cholesterol in the blood has been linked to formation of fatty plaques that can narrow arteries. High-density lipoprotein, or HDL, cholesterol helps remove cholesterol from the blood and prevents fatty buildup. It is known as the "good" cholesterol.
Cholesterol Guidelines
Cholesterol levels are given in milligrams (mg) of cholesterol per deciliter (dL) of blood. The Mayo Clinic's guidelines state that total cholesterol should be below 200 mg/dL. Your LDL cholesterol should be below 130 mg/dL or below 100 mg/dL if you are at risk of heart disease. HDL cholesterol should be above 40 mg/dL for men and above 50 mg/dL for women. An HDL level of 60 mg/dL is best for everyone.
Cholesterol Testing
High cholesterol has no symptoms. The only way you will know if you have it is to complete a cholesterol screening. The American Heart Association recommends all adults age 20 or older should have a fasting lipoprotein profile done once every five years. You must fast for nine to 12 hours before the test can be done. This test will give you your numbers for total cholesterol, LDL cholesterol, HDL cholesterol and triglycerides.
Risk of Heart Disease
Your blood cholesterol numbers are not only influenced by the foods you consume. Smoking, being overweight, lack of physical activity, having high blood pressure or diabetes and a family history of heart disease can increase your chance of having elevated blood cholesterol levels.
Eating for a Healthy Heart
To increase HDL, the American Dietetic Association recommends staying physically active and shedding any extra pounds of body fat if you are not at a healthy weight. Smoking lowers your HDL, so quit if you smoke. Fat should make up less than 30 percent of your overall intake for a day. To lower your total cholesterol, include fresh produce, plant sterols, soluble fiber, flax seed, omega-3 fatty acids and soy products.
