Cholesterol is a fat-like substance found in the bloodstream. The body creates and uses it to function properly. It is also found in certain foods. Cholesterol is transported to and from cells by lipoproteins. There are several types of lipoproteins, but the main two are high-density lipoprotein (HDL or "good" cholesterol) and low-density lipoprotein. (LDL or "bad" cholesterol). You must monitor cholesterol levels and lead a healthy lifestyle to prevent hypercholesterolemia, or high cholesterol.
Low Cholesterol
The National Cholesterol Education Program (NCEP) recommends that total cholesterol be less than 200 mg/dl. LDL cholesterol makes up the majority of cholesterol in the body. Ideal levels are less than 100 mg/dL or below 70 mg/dL if a person is at great risk for heart disease. The Mayo Clinic states that a person who eats a low-fat diet may have an LDL cholesterol level between 40 and 50 mg/dL and a total cholesterol level of 100 mg/dL. Optimal levels of HDL are 60 mg/dL or higher. Low levels of HDL are less than 40 mg/dL in men and less than 50 mg/dL in women.
High-Density Lipoprotein
HDL cholesterol is also known as good cholesterol. HDL helps to remove cholesterol from the arteries and take it to the liver where it is processed and passed through the body. Increasing HDL cholesterol with changes in diet and exercise can help to lower total cholesterol numbers. According to the American Heart Association, high levels of HDL cholesterol are thought to be protective against heart disease.
Research
Research published in the "Journal of the American College of Cardiology" found that low levels of LDL may be related to an elevated risk of some cancers. Pregnant women with low total cholesterol may be at increased risk to give birth to premature babies and babies with low birth weights, according to a study published in "Pediatrics." According to "Psychosomatic Medicine," research has also shown a relationship between low total cholesterol and depression and anxiety due to a reduction of serotonin.
Importance of Cholesterol
Hypercholesterolemia is a major risk factor for cardiovascular disease. A person's cholesterol level can determine the chance of developing heart disease. As cholesterol levels increase, so does the chance for heart attack and heart disease. According to the National Cholesterol Education Program (NCEP), heart disease is the number one cause of death for both men and women in the United States.
Lowering Cholesterol
Diet plays a big role in cholesterol reduction. Cholesterol is found primarily in animal products such as meat and whole fat dairy products. Following a heart-healthy diet that is high in whole grains, fruits and vegetables can result in reduced levels. In addition, NCEP recommends 30 minutes of physical activity most days to reduce LDL cholesterol levels and increase HDL levels. Finally, maintaining a healthy weight and avoiding tobacco smoke will aid in cholesterol reduction.
References
- "Pediatrics"; Adverse Birth Outcome Among Mothers With Low Serum Cholesterol; 2007
- National Cholesterol Education Program
- American Heart Association
- Journal of the American College of Cardiology
- "Psychosomatic Medicine"; Relations of Trait Depression and Anxiety to Low Lipid and Lipoprotein Concentrations in Healthy Young Adult Women; 1999
