High cholesterol is often associated with poor health because higher levels of cholesterol in your blood have been linked to plaque formation in your arteries. Cholesterol is essential to your health, however. Your body needs some cholesterol to function properly, so it's important to know how your body regulates cholesterol and the roles that diet and exercise habits play.
HDL and LDL
Cholesterol is both produced by your body and found in the foods you eat. Molecules called lipoproteins are responsible for carrying cholesterol around in your blood. These lipoproteins are more commonly known as low-density lipoproteins and high-density lipoproteins. To keep your cholesterol levels in the ideal and healthy range, you want higher levels of HDL and lower levels of LDL. HDL is the good form of cholesterol, because it transports cholesterol to your liver for excretion, whereas LDL transports cholesterol to your cells and contributes to plaque formation.
Ideal Cholesterol Levels
To determine if your cholesterol levels are healthy or not, you need to have them evaluated with a lipid profile test. This test involves taking a small sample of your blood and measuring four main lipid factors: total cholesterol, triglycerides, LDL and HDL. If your levels are ideal, then your body is doing a good job of regulating your cholesterol. If not, then you are at a higher risk for heart disease. The ideal cholesterol levels are less than 200 mg/dL for total cholesterol, less than 150 mg/dL of triglycerides, less than 100 mg/dL of LDL and 40 mg/dL or higher of HDL, according to the Centers for Disease Control and Prevention.
How To Keep Your Levels Healthy
Your lifestyle plays a big role in how your cholesterol is regulated. A high-fat diet consisting of foods high in saturated or trans fat increases the amount of cholesterol produced by your body. You should try to consume less than 7 percent of your calories from saturated fat sources such as meat and animal products. You should avoid trans fat altogether, because it raises your cholesterol the most, according to the Harvard School of Public Health. Trans fats are found in vegetable shortening, many margarines and commerically baked products and processed foods. Instead, eat healthy fats from unsaturated sources such as fruits, vegetables, nuts, seeds and fish. In addition to a healthy diet, you need to get adequate exercise and physical activity. This helps you maintain a healthy body weight, which can lower your cholesterol and your risk for chronic disease. Regular exercise also raises your HDL level. Smoking is another lifestyle habit that you should avoid, because it has been shown to decrease your HDL cholesterol.
Considerations
High cholesterol may be preventable and manageable through lifestyle changes. If your body is not able to regulate your cholesterol levels, you may need to work with a dietitian to help you design an appropriate meal and exercise program. If you are not able to improve your lifestyle enough to reach your cholesterol goals, you may also need medications. If you are concerned about your levels but don't know what they are, consult your health care provider about getting a cholesterol test.
