A cholesterol blood test reveals three types of lipids: low-density lipoprotein, high-density lipoprotein and triglycerides. To protect against heart attacks and strokes, aim to keep your LDL -- "bad" cholesterol -- and triglycerides as low as possible and your HDL --"good" cholesterol -- as high as you can. Reasonable recommendations depend on your risk factors for cardiovascular disease, so talk to your doctor about the best ways to keep your heart healthy.
Risk Factors
Your cholesterol numbers provide a good marker for your chances of suffering a heart attack or stroke. If you're young and otherwise healthy, slightly elevated numbers may not prove harmful. Your total cholesterol -- the sum of your LDL and HDL cholesterol plus 20 percent of your triglycerides -- should measure below 200 mg/dL -- milligrams per deciliter of blood. Total cholesterol levels between 200 mg/dL and 239 mg/dL put you in the borderline risk category, but other factors may heighten your chances of developing heart disease. These include your gender, weight, genetics, personal history of heart problems, medical conditions such as diabetes and high blood pressure and lifestyle choices such as smoking and drinking.
LDL Cholesterol
If you're at very high risk for cardiovascular disease, keep your LDL cholesterol below 70 mg/dL. An overweight older adult with diabetes would likely belong in the high risk category. If your risk for heart disease is high -- elevated LDL plus high blood pressure, for example -- strive to keep your LDL cholesterol below 100 mg/dL. For everyone else, a reasonable recommendation is to maintain LDL levels of 130 mg/dL or less. Dietary cholesterol and saturated fats affect your LDL cholesterol levels. Limit cholesterol in your diet to between 200 mg and 300 mg a day and saturated fat to 16 mg to 22 mg. Follow the lower numbers if you face two or more risks for heart attacks and strokes.
HDL Cholesterol
Your HDL cholesterol helps protect you against heart disease -- it pulls LDL cholesterol and triglycerides out of your bloodstream and sends them to your liver for disposal. You achieve the highest level of heart protection if your HDL levels measure 60 mg/dL or higher. Women increase their risk for cardiovascular disease if their numbers fall below 50 mg/dL and men prove more susceptible to heart problems if their numbers fall below 40 mg/dL. Exercise and maintaining a healthy weight help boost your HDL levels. A reasonable recommendation includes engaging in moderate physical activity for about 30 minutes a day. If you're overweight, you can improve all of your cholesterol numbers if you lose 5 to 10 lbs., according to MayoClinic.com.
Triglycerides
Your triglycerides, a type of fat, should stay below 150 mg/dL. But the American Heart Association in April 2011 lowered its recommendation for heart-friendly triglycerides to 100 mg/dL or less. The AHA says that you can reduce triglycerides by up to 50 percent through diet and exercise. The AHA diet limits saturated fat to 16 g a day, trans fat to 2 g a day and calories from foods with added sugar to about 100 per day. If you drink alcohol, limit intake to one or two drinks a day -- the lower limit applies to women and older men. If you smoke, stop. The AHA recommendation also includes adding fiber to your diet and including at least 150 minutes of moderate exercise such as brisk walking to your weekly routine.
References
- MayoClinic.com; High Cholesterol -- Tests and Diagnosis; June 24, 2010
- MayoClinic.com; High Cholesterol -- Risk Factors; June 1, 2011
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 18 2011
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- MayoClinic.com; High Cholesterol -- Lifestyle and Home Remedies; June 1, 2011
