Cholesterol is a fatty, waxy substance that your body needs to build cell membranes, produce hormones, keep your metabolism functioning and make bile, which is used to digest fat and fat-soluble vitamins. Your body can actually produce all the cholesterol it needs to function; there is no need to eat dietary cholesterol. Eating too much fat and cholesterol can lead to high cholesterol levels, which are linked to heart disease and stroke.
Types of Cholesterol
There are two types of cholesterol -- high-density lipoproteins, or HDL, and low-density lipoproteins, called LDL. Lipoproteins are a combination of cholesterol and protein. Because cholesterol is practically insoluble in the blood, it cannot travel through your bloodstream on its own and needs to bond with protein. HDL, the "good" cholesterol, has more protein than cholesterol, and it carries cholesterol away from your blood and the walls of your arteries to the liver for disposal or conversion to bile. LDL, the "bad" cholesterol has a higher ratio of cholesterol-to-protein, carries cholesterol to your cells and can accumulate on the walls of arteries. It is the type of cholesterol most often associated with heart disease and stroke. Your total cholesterol number is a combination of HDL and LDL cholesterol. Ideally, you want less than 200 mg/dL total cholesterol. Anything above 240 mg/dL is high and between 200 and 239 is borderline.
HDL Cholesterol Levels
HDL cholesterol actually removes excess cholesterol from your cells and transports it to your liver, where it is processed for use or elimination. The higher your HDL levels, the lower your risk of heart disease. Ideally, you should have at least 60 mg/dL of HDL cholesterol. Levels between 50 and 59 are considered acceptable, and levels below 50 are too low, especially for women. Regular exercise is the best way to raise your HDL cholesterol levels.
LDL Cholesterol Levels
Large amounts of LDL cholesterol can lead to atherosclerosis, a build-up of plaque in your arteries that can restrict blood flow to vital organs such as your heart and brain. As your arteries narrow and harden, less oxygen reaches your heart, which can lead to coronary heart disease and angina. If the plaque ruptures, it can cause a clot. This clot can block the artery, totally cutting off your blood supply to tissue, resulting in a heart attack or stroke. LDL cholesterol levels of 100 - 129 are good. If you have other risk factors for heart disease, such as diabetes or a family history of coronary disease, lower levels -- between 70 and 100 mg/dL -- are recommended. Any reading over 190 mg/dL is considered very high, 160 to 189 mg/dL is high and 130 to 159 mg/dL is borderline high.
Lowering Your LDL Cholesterol Levels
If you need to lower your cholesterol levels, limit your dietary fat and cholesterol intake. Eat a diet rich in fiber, fruits and vegetables, while avoiding saturated and trans fats. Maintain a healthy body weight through a combination of diet and exercise. If you smoke, stop.
Sometimes, high cholesterol is genetically determined. If healthy lifestyle changes don't lower your cholesterol levels, your doctor may recommend medication to help lower your LDL cholesterol and reduce your risk of heart disease.
