1. Get to Know Your Numbers
Adults should begin regular cholesterol checks at age 20 and continue with a check-up every 5 years. Total blood cholesterol can indicate risk for heart disease and related conditions such as stroke. A reading of less than 200 mg/dL is desirable. A result of 200 to 239 mg/dL is considered borderline-high risk and 240 mg/dL or greater is high risk. Your total cholesterol is made up of several components including HDL, LDL and triglycerides.
2. HDL is the Good Cholesterol
HDL, or High Density Lipoprotein, is considered the good cholesterol. A higher level of HDL is ideal. To provide greater protection against heart disease, adults should aim for an HDL level of 60 mg/dL or higher. HDL cholesterol levels lower than 40 mg/dL for men and 50 mg/dL for women can increase the risk of heart disease and stroke. There are things you can do to help raise HDL levels. Avoid smoking and exposure to second hand smoke. Maintain a healthy weight and get regular physical activity. Aim for 30 to 60 minutes of physical activity most days of the week.
3. LDL is the Bad Cholesterol
LDL, Low Density Lipoprotein, is a main indicator of the risk for heart disease and stroke. It is important to keep LDL cholesterol within healthy levels. An LDL level of less than 100 mg/dL is optimal. Levels of 100 to 129 mg/dL are near optimal. LDL level is influenced by the diet and there are many foods that have been found to lower this type of bad cholesterol. Foods high in soluble fiber can reduce LDL. This includes foods such as oatmeal, oat bran, pears and apples. Nuts such as walnuts or almonds are rich in polyunsaturated fatty acids which have also been found to lower LDL cholesterol.
4. Triglycerides Count Too
Having a high level of triglycerides can indicate high total cholesterol, high LDL and low HDL. A healthy triglyceride level is less than 150 mg/dL and is considered normal. Lifestyle factors that are most associated with healthy triglyceride levels include maintaining a healthy weight, consuming a healthy diet, regular physical activity, not smoking and moderating alcohol intake. Foods rich in omega-3 fatty acids have also been found to reduce triglyceride levels. Some examples include walnuts, albacore tuna, salmon, flaxseed and soybean oil.
5. Some Things You Can Control and Some You Cannot
The risk for high cholesterol levels is influenced by controllable and uncontrollable factors. Unfortunately, high cholesterol can be hereditary. In addition, age and gender influence cholesterol levels. These are all factors you cannot control. However, there are many healthy lifestyle choices which improve your ability to maintain healthy cholesterol levels. These are the factors you can control. Eat foods rich in fiber and healthy fats. Limit foods high in saturated fat, trans fats and cholesterol which can raise blood cholesterol levels. Maintain a healthy weight. Being overweight can increase LDL and lower HDL. Be physically active every day. This will help you maintain a healthy weight and raise your HDL cholesterol levels to improve your protection against heart disease and stroke.
