Cholesterol is needed to make certain hormones, as well as provide structure to cell and artery walls. Your body makes what it needs in the liver. Having high cholesterol, or an imbalance in cholesterol ratios, increases your risk of heart disease and related factors. If you are generally healthy, have your cholesterol checked every five years. You may need it checked more frequently if you have a family history of high cholesterol.
Types of Cholesterol
Some types of cholesterol are better for you than others. Low-density lipoprotein, or LDL cholesterol, is often referred to as "bad" cholesterol since it causes adverse health effects. High-density lipoprotein, or HDL cholesterol, picks up harmful LDL and carries it to the liver where it is broken down and excreted, explains The Harvard Medical School.
Ideal Cholesterol Ratio
For optimal heart health, your total cholesterol should fall below 200 mg/dL, LDL needs to stay below 100 mg/dL and your HDL should be above 60 mg/dL. Calculate your cholesterol-to-HDL ratio by dividing your HDL into your total cholesterol. For example, if your HDL is 50 and your total cholesterol is 200, you have a 4-to-1 cholesterol ratio. Aim to keep a 4-to-1 ratio or lower for optimal health, Thomas Behrenbeck, Ph.D., advises.
Health Risks
As your cholesterol ratio increases, risk factors for heart disease also increase. A high cholesterol ratio does not produce symptoms right away. When too much LDL is in your blood, it builds up in your arteries, causing hardening and narrowing of the arteries, notes the National Heart, Lung and Blood Institute. As arteries narrow, you risk having blood clots that can stop the passage of blood flow to the heart, causing heart attack or stroke. Ultimately, a high cholesterol ratio can lead to permanent damage and heart disease, which is the No. 1 cause of death in the United States.
Improving Cholesterol Ratio
Improve your cholesterol ratio by making some lifestyle changes. Smoking increases your cholesterol level; cigarettes should be eliminated from your routine. Follow a balanced diet that is rich in fruits, vegetables and whole-grain foods. Fats are part of a healthy diet, but you need to replace unhealthy trans and saturated fats with heart-healthy monounsaturated and polyunsaturated fats. Trans fats are especially harmful to cholesterol ratios since they raise your LDL while lowering your HDL, explains the American Heart Association. Lastly, increasing your physical activity and exercising for at least 30 minutes on most days of the week can improve your ratio. In some cases, these lifestyle changes are not enough and your doctor may prescribe a medication.
References
- The Harvard Medical School: Making Sense of Cholesterol Tests; February 2005
- MayoClinic.com: How Important is Cholesterol Ratio?; January 2010
- American Heart Association: Prevention and Treatment of High Cholesterol; May 2011
- National Heart, Lung, and Blood Institute: High Blood Cholesterol: What You Need To Know; June 2005
- American Heart Association: Know Your Fats; May 2011
