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Desirable LDL Levels

Apr 24, 2011 | By Allison Buck

Cholesterol is a waxy, fat-like substance that occurs in all parts of your body. Your liver makes cholesterol, but it is also found in foods you consume. High cholesterol has no symptoms; therefore, have your health care provider perform a cholesterol screening blood test to determine your levels. It is recommended that you get your cholesterol tested at age 20, to establish a baseline, and continue to get tested every five years.

LDL Cholesterol

Cholesterol does not dissolve and is carried throughout your blood by lipoproteins. There are two types of lipoproteins that carry cholesterol: low-density lipoproteins, or LDL, and high-density lipoproteins, or HDL. LDL cholesterol is considered the bad cholesterol because it can build up with other substances on the walls of your arteries to form plaque. Plaque deposits narrows your arteries, making them less flexible and putting you at risk of heart attack and stroke if a blood clot occurs.

LDL Levels

LDL cholesterol makes up the majority of cholesterol in your blood, and is a better predictor of your risk of suffering from a heart attack or stroke than your total blood cholesterol. Less than 100 mg/dL of LDL cholesterol is the optimum desirable level. A level of 100 to 129 mg/dL of LDL cholesterol is near optimal, 130 to 159 mg/dL is borderline high, 160 to 189 mg/dL is high and over 190 mg/dL is very high. If you are at a very high risk of heart disease, keeping your LDL level 70 mg/dL is recommended.

Lifestyle Recommendations

There are lifestyle changes you can make that can help lower your LDL cholesterol. If you currently smoke cigarettes, quit and avoid your exposure to second hand smoke. Within 24 hours of quitting, your risk of heart attack decreases. You should also reach and maintain a healthy weight, as even small amounts of excess weight contribute to high cholesterol. No matter what your weight, get active for 30 minutes a day on most days of the week, as it can increase your good HDL cholesterol while lowering your LDL cholesterol. If you do drink alcohol, do so in moderation, which is considered one drink a day for women and 1 to 2 for men.

Dietary Recommendations

Dietary changes have a major impact on your cholesterol levels. Saturated fat increases your LDL cholesterol; therefore, switch to healthy monounsaturated fats, such as olive oil, and limit saturated fat to less than 10 percent of your daily dietary calories. Eliminate trans fats from your diet; if "partially hydrogenated oil" appears in the ingredient list, the product contains trans fat. Keep consumed dietary cholesterol to fewer than 300 mg daily, Additionally, try to eat fish twice a week, as fish provide LDL-lowering omega-3 fatty acids. Focus your diet on fiber rich fruits and vegetables and whole grain products, as these are heart-healthy foods that can satiate you.

References

Article reviewed by Mia Paul Last updated on: Apr 24, 2011

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