Two types of lipoproteins carry cholesterol in your blood, including low-density lipoproteins, or LDL cholesterol, and high-density lipoproteins, or HDL cholesterol. LDL cholesterol, also known as "bad" cholesterol, can lead to buildup of plaque in the arteries and an increased risk of heart disease. HDL cholesterol, also known as "good" cholesterol, carries cholesterol to the liver for removal from the body. A high ratio of good cholesterol to bad cholesterol can reduce your risk of stroke and heart disease.
Cholesterol Ratio
The total cholesterol-to-HDL ratio provides an important indicator of your risk for heart disease. The smaller your ratio, the lower your risk. To calculate this ratio, divide your total cholesterol by your HDL cholesterol. For example, if you have a total cholesterol of 200 and an HDL of 50, you have a total cholesterol-to-HDL ratio of 4:1. For men, a ratio of 5:1 indicates an average risk for heart disease, a ratio of 3.4:1 indicates half the average risk and a ratio of 9.6:1 indicates twice the average risk, according to data from the Framingham Heart Study. For women, who typically have higher levels of HDL cholesterol, a ratio of 4.4:1 indicates an average heart disease risk, a ratio of 3.3:1 indicates half the average risk and a ratio of 7:1 indicates double the average risk.
Healthy LDL Cholesterol Levels
Keeping your LDL cholesterol low provides one of the most important ways to minimize your risk for heart disease. Current guidelines recommend maintaining an LDL cholesterol level of 100 or lower, the Harvard Medical School Family Health Guide says. LDL level of 70 or lower is best for high-risk-patients, and may be healthier for everyone than an LDL level of 100.
Healthy HDL Cholesterol Levels
Your body needs HDL cholesterol to remove dangerous LDL cholesterol from your arteries. HDL levels of 60 or above can help reduce the risk of heart disease for men and women. For men, HDL levels below 40 can increase the risk of heart disease, and for women, levels below 50 can increase the risk.
Improving Cholesterol Levels
You can boost your HDL cholesterol levels with several healthy lifestyle habits. Losing weight, increasing your weekly amount of physical activity and consuming more unsaturated fats and fewer saturated fats can help you increase your HDL cholesterol and reduce your LDL cholesterol. Monounsaturated and polyunsaturated fats, found in olive oil and canola oil can improve the anti-inflammatory properties of HDL cholesterol, notes the Mayo Clinic. Only 7 percent or less of your daily caloric intake should come from saturated fat. You can increase your levels of HDL cholesterol by up to 10 percent by quitting smoking, the Mayo Clinic says.
