Your body needs cholesterol to produce hormones and keep cells healthy, but too much cholesterol can lead to atherosclerosis--a buildup of plaque inside your arteries that can stop oxygen-rich blood from reaching vital organs, such as your heart or brain. There are two types of cholesterol, low-density lipoprotein, called LDL, and high-density lipoprotein, known as HDL. These two types make up your total cholesterol level.
LDL--the Bad Cholesterol
Low-density lipoprotein is the type of cholesterol associated with an increased risk of heart disease and stroke. The less LDL cholesterol you have, the better. Aim for an LDL level between 100 and 129 mg/dL, recommends the American Heart Association. Your doctor may suggest that you try to keep LDL levels between 70 and 100 mg/dL if you have other risk factors for heart disease, such as a family history or diabetes. LDL levels between 130 and 159 mg/dL are borderline-high and any level above 160 mg/dL is considered high.
HDL--the Good Cholesterol
High-density lipoprotein is the beneficial cholesterol that helps remove LDL cholesterol from your bloodstream, moving it to your liver to be processed or eliminated. The higher your HDL level, the better. Men with HDL levels lower than 40 mg/dL and women with HDL levels lower than 50 mg/dL are at a greater risk for heart disease. Ideally, your HDL level should be at least 60 mg/dL.
Your Cholesterol Ratio
Add your LDL and HDL levels together for your total cholesterol level. Ideally, this number should be below 200 mg/dL. Your cholesterol ratio is calculated by dividing your HDL level into your total cholesterol level. For example, If your HDL level is 60 mg/dL and your LDL level is 120 mg/dL, you have a total cholesterol count of 180 and a ratio of 3-to-1, which is ideal. MayoClinic.com states that the "goal is to keep your cholesterol ratio 4-to-1 or lower. A higher ratio indicates a higher risk of heart disease; a lower ratio indicates a lower risk." Your cholesterol ratio may be a better tool to evaluate your risk for heart disease than just your total cholesterol level. A person with a total cholesterol level of 180 mg/dL could have a very good ratio or a much higher ratio. That 180 mg/dL could be 140 mg/dL of LDL cholesterol and 40 mg/dL of HDL, which would indicate a much greater risk for a heart attack or stroke.
Lowering Your Cholesterol Ratio
You'll need to lower LDL levels and raise HDL levels to improve your cholesterol ratio. In some cases, your doctor may prescribe medications, such as statin drugs or niacin; but often simple changes in diet and lifestyle will help. The Cleveland Clinic recommends limiting your dietary fat intake to less than 30 percent of your total calories. Saturated fat should be less than 7 percent of your daily intake and trans fats should account for 1 percent or less of your calories. Don't eat more than 200mg of dietary cholesterol daily. Increase your physical activity level--exercise for at least 30 minutes a day, five days a week. If you smoke, quit.
