Your liver produces cholesterol, a waxy fat-like substance, to protect your cells and nerves, and to help produce certain hormones. The cholesterol made in your body is all that is needed to serve these functions, however, some of the foods you eat add bad forms of cholesterol. Accumulation of cholesterol in your blood stream increases the risk of cardiovascular diseases. This is largely controllable through regular health check-ups, a healthy diet and regular physical activity.
Testing and Total Cholesterol
Check your cholesterol every five years during your regular physical health exam. A lipid panel or lipoprotein profile is a simple blood test that measures your total cholesterol and specific cholesterol levels. High-density lipoprotein, or HDL, and low-density lipoprotein, or LDL, are the two major types of cholesterol in your body. Triglycerides are fats in your body that get transported with LDL cholesterol and in excess can cause health complications as well. Your total cholesterol is the combination of all these levels and is measured as milligrams per deciliter (mg/dL) of blood. A healthy total cholesterol should be 200mg/dL or lower. The optimal triglyceride level is 150mg/dL or less.
LDL Cholesterol
LDL is the bad form of cholesterol that can accumulate in your arteries to form clots. LDL is added to your body from eating foods with saturated or trans fats. Fatty red meat, whole dairy and processed foods contain saturated and trans fats. The lower your LDL, the more likely your risk for cardiovascular disease is reduced. The optimal LDL is 100 mg/dL or less, and a level of 100 to 129mg/dL is a healthy range. LDL is borderline high between 130 to 159mg/dL and high between 160 to 159mg/dL. A level of 190mg/dL and above is very high and an extreme risk for health problems. Testing high or very high for LDL may prompt your physician to prescribe cholesterol lowering medication in addition to lifestyle changes.
HDL Cholesterol
HDL, or good cholesterol, protects your body from LDL. The higher your HDL, the more likely you have low LDL and a low risk for disease. A plant-based diet plentiful in whole grains, fresh fruits and vegetables but also low in fat increases your HDL. A level of 60mg/dL and above is optimal for your HDL. Women with a measurement of 50mg/dL or less and men with a level of 40mg/dL or less are at high risk for heart disease. If you have low HDL, talk to your physician about dietary changes and physical activity to help you raise your level.
Lifestyle Changes
You cannot control your sex, age or heredity, which can contribute to high cholesterol but you can change your lifestyle habits. A healthy diet and daily exercise are key to keeping your cholesterol at a healthy level. Add fish to your meals twice a week in place of red meat to lower your LDL. Eat more fiber and a handful of nuts once a day to increase your HDL. Eat frequent smaller meals instead of over-sized portions to manage your weight, and consider smoking cessation to lower your total cholesterol.
