Cardiovascular diseases include conditions impacting your heart like coronary heart disease and heart attack or blood vessel diseases leading to arterial blockage and stroke. The World Health Organization reports that cardiovascular diseases are the world's largest preventable killer claiming more than 17 million lives a year. High cholesterol is a significant contributor to increasing your risk of cardiovascular disease.
Cholesterol Basics
Your liver produces nearly 75 percent of the cholesterol naturally occurring in your body and the other 25 percent comes from animal-based foods you eat. The naturally produced cholesterol is a waxy substance housed in lipids, or fat, in your bloodstream and cell walls. It serves the purpose of cell membrane formation and hormone production. Transporters called lipoproteins carry cholesterol to and from cells to perform various bodily functions. However, too much cholesterol from external sources can increase the amount of good and bad lipoproteins produced in your body. Your total cholesterol level should not exceed 200 mg per deciliter of blood but the amount of good versus bad cholesterol is also important in factoring optimal cholesterol levels. A fasting lipoprotein profile conducted by your physician will provide information on your total cholesterol level.
Optimal LDL Cholesterol
Low-density lipoprotein, or LDL, is the major carrier of cholesterol in your blood. LDL cholesterol is considered bad when it exceeds optimal levels because this form of cholesterol narrows your arteries. Plaque formation from high LDL can eventually block the arteries going to your heart and brain resulting in heart attack, stroke and various forms of heart disease. Optimal LDL is 100 mg or less, notes the American Heart Association. The higher your LDL is the lower your good cholesterol levels tend to be on average. If your total serum cholesterol level is high, your physician will determine the amount of LDL and HDL present as well.
Optimal HDL Cholesterol
High-density lipoprotein, or HDL, is the good form of cholesterol required by your body to essentially keep LDL levels low. The HDL carries the bad cholesterol away from your arteries and back to your liver so it processes out of your body. The higher your HDL level the more likely your arteries and heart are protected against LDL. Women with an HDL of 50 mg or less and men with an HDL of 40 mg or less are at increased risk for heart disease. Optimal HDL for both genders is 60 mg and above.
Tips to Achieve Optimal Cholesterol
A diet high in animal-based foods containing saturated fats increases your risk of high cholesterol. However, other lifestyle factors contribute to high LDL or HDL as well, including smoking, weight gain or loss and activity level. Increase your HDL through daily consumption of fibrous foods like oatmeal, beans, fruits or vegetables. Exercise for at least 30 minutes a day to improve HDL levels and promote weight loss if you are overweight. Replace fatty meats with lean meat from fish and skinless poultry to lower your LDL. Stop smoking with the help of a support group or your physician to lower LDL. Get regular physical health exams and test your cholesterol levels yearly to monitor and achieve optimal levels. Women experiencing hormonal changes are at increased risk for high cholesterol. Consult your physician for medication interventions as needed during menopause or in lieu of hormonal imbalance.
References
- National Heart Lung and Blood Institute: The Cholesterol-Heart Disease Connection
- American Academy of Family Physicians: Optimal Management of Cholesterol Levels and the Prevention of Coronary Heart Disease in Women
- American Heart Association: What Your Cholesterol Levels Mean
- Mayo Clinic: Cholesterol Levels: What Numbers Should You Aim For?
- World Health Organization: Cardiovascular Diseases
