Cholesterol, a waxy, soft material in the lipids -- or fats -- in your blood, is a necessary material for building cells and forming hormones in your body. Problems can arise when you have too much cholesterol, where fatty deposits make it difficult for your blood to flow through your blood vessels and deliver oxygen to your body, increasing your risks for heart attack and stroke.
Bad Cholesterol -- Low-density Lipoprotein
Low-density lipoprotein (LDL) -- "bad" cholesterol -- is the cholesterol that moves through your body and sticks to the walls of your blood vessels, allowing plaque to build up and causing your vessels to become hard and narrow. LDL is the cholesterol that forms clots in your blood vessels. High levels of LDL in your system increase your risk of forming these clots, which increases your risk of heart attacks and strokes.
Good Cholesterol -- High-density Lipoprotein
High-density lipoprotein (HDL) -- referred to as "good" cholesterol -- helps protect your body by sweeping through your blood vessels and removing excess LDLs. The excess "bad" cholesterol is then moved to your liver and removed from your body. According to the American Heart Association, having a lower level of HDL can increase your risk of heart disease, while a higher level offers increased protection.
Recommended Levels
The National Heart, Blood and Lung Institute considers a total cholesterol level of less than 200 mg/dL as desirable, with your LDL level under 100 mg/dL. Total cholesterol levels of 240 mg/dL or above are considered high, with LDL levels of 160-180 mg/dL as high, and levels above 190 mg/dL as very high. The Institute states a HDL level of 40 mg/dL or less as low, and recommends a level of 60 mg/dL or higher to lower your risk of heart disease.
Lowering Bad Cholesterol
If your LDL level is too high, your doctor may prescribe statins -- medicines designed to prevent your liver from making cholesterol, causing your liver to remove the excess from your bloodstream. MayoClinic.com recommends eating more high-fiber foods, as soluble fiber can help reduce the absorption of cholesterol in your blood vessels, and eating nuts, which contain polyunsaturated fatty acids that can help keep blood vessels healthy. MayoClinic.com also recommends avoiding foods with saturated and trans fats. Your doctor can help you set up a plan to lower your "bad" cholesterol levels.
Raising Good Cholesterol
To increase your levels of HDL, the Harvard Medical School recommends engaging in aerobic exercise or activities at least 5 times a week for 30 minutes or more. If you smoke, quitting can also help raise your levels. High-density lipoprotein levels may also be raised by taking the niacin, a B vitamin that is available over the counter and in prescription formulations. You should consult with your doctor if you would like to use niacin in your plan to raise your HDL level.
References
- MayoClinic.com: High Cholesterol: Definition
- American Heart Association: Cholesterol
- American Heart Association: About Cholesterol
- MayoClinic.com: High Cholesterol: Causes
- American Heart Association: What Your Cholesterol Levels Mean
- National Heart, Lung and Blood Institute: High Blood Cholesterol: What You Need to Know
