One out of every six adult Americans has high cholesterol, according to the Centers for Disease Control and Prevention. Having high cholesterol can nearly double your risk for developing heart disease. By following a healthy, well balanced diet and exercising regularly, you can help to keep your cholesterol level within the recommended range.
Cholesterol
Cholesterol is a soft, waxlike substance that your liver manufactures to help build cell membranes and to produce hormones. You can also get cholesterol from the foods you eat. When your body's cholesterol levels get too high, your liver removes the excess -- up to a point. Eating a diet low in cholesterol, saturated fats and trans fats can help to keep cholesterol levels low.
Types of Cholesterol
Proteins carry cholesterol in the bloodstream. Low-density lipoprotein, or LDL, is known as the bad type of cholesterol. When LDL cholesterol builds up in the blood, it can slowly clog the arteries. If untreated, clogged arteries can cause a heart attack or stroke by blocking blood flow to the heart and brain. High-density lipoprotein --- also known as HDL or good cholesterol --- carries cholesterol away from the arteries and heart and back to the liver, which then removes it from the body. High levels of HDL cholesterol have been shown to decrease risk of heart attack.
Recommendations
The American Heart Association recommends keeping your total cholesterol level below 200 mg/dL to help reduce your risk of heart disease. Total cholesterol readings between 200 and 239 mg/dL are considered borderline high, and readings greater than 240 mg/dL are considered high. HDL cholesterol levels should be above 60 mg/dL to promote heart health. Women whose HDL level drops below 40 mg/dL and men with readings lower than 50 mg/dL are at higher risk for heart disease. LDL cholesterol levels should be below 100 mg/dL. LDL cholesterol levels above 160 mg/dL can greatly increase your risk for heart disease.
Ways to Improve Cholesterol Levels
Making healthy lifestyle changes can help you keep your cholesterol levels within the recommended ranges. Eat a heart-healthy diet rich in fruits, vegetables, whole grains, low-fat dairy and lean meats. These foods are low in saturated fats, which can raise LDL cholesterol; some of them are also high in fiber, which can help to lower LDL cholesterol. You can improve HDL cholesterol levels by not smoking, maintaining a healthy weight and engaging in 30 to 60 minutes of physical activity each day.
