Your body needs cholesterol. Cholesterol contributes to hormone production and is a part of each cell's make up. HDL and LDL cholesterol both have their roles, but cholesterol can begin to become problematic when too much is inside your blood. Getting your cholesterol tested regularly and taking steps to control your cholesterol can keep you healthy.
HDL Cholesterol
HDL, or high density lipoprotein, is associated with lowering your risk of heart disease. High density lipoprotein scavenges for more harmful forms of cholesterol. When it picks it up, it transports it to the liver. Delivering cholesterol to the liver means it will be used as bile and eventually excreted. High levels of HDL cholesterol can help to lower your risk of heart disease.
LDL Cholesterol
Low density lipoprotein or LDL cholesterol, you may also know as the "bad" cholesterol. Low density lipoprotein has a high amount of cholesterol and triglyceride in proportion to protein, so its density is lower than HDL cholesterol. Its job is to transport fat and cholesterol to the tissues that need it. If there is an excess of cholesterol and your tissues don't need it, LDL will continue to circulate through your blood.
Cholesterol Ranges
HDL and LDL ranges differ greatly. While it is better to have a lower level of LDL cholesterol, it is better to have a higher amount of HDL. Ideally your LDL cholesterol should be less than 100 mg/dL. Still acceptable is the range from 100 to 129 mg/dL. Your LDL cholesterol is approaching a high level at 130 to 159 mg/dL. A high level of LDL is considered to be 160 to 189 mg/dL. If your LDL is above 190 mg/dL it is very high. Your HDL levels are best when above 60 mg/dL. However, women should aim to keep theirs above 50 mg/dL and men should strive for an HDL level greater than 40 mg/dL.
Improving Your HDL and LDL Ranges
The good news is that you can take the same steps to improve both your HDL and LDL cholesterol. Simple lifestyle changes including healthy eating, exercising and weight loss can improve both LDL and HDL. Reducing your intake of both fat and cholesterol is the first step to improve your cholesterol. Regular exercise, totaling about 30 minutes per day, can reduce your LDL cholesterol and raise your HDL cholesterol. If you are overweight, losing just 5 to 10 percent of your total body weight can reduce your risk of heart disease by helping to improve your cholesterol levels.
References
- "Exercise Physiology"; George A. Brooks, Thomas D. Fahey, Kenneth M. Baldwin; 2005
- Mayo Clinic.com; Cholesterol Levels: What Numbers Should You Aim For?
- National Heart Lung and Blood Institute; High Blood Cholesterol: What You Need to Know
- Weight-Control Information Network; Do You Know the Health Risks of Being Overweight
- "Nutrition"; Paul Insel, et al.; 2011
