Cholesterol is a waxy, fat-like substance that is found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. There are two types:
- LDL cholesterol - the "bad" cholesterol that can build up in your arteries
- HDL cholesterol - the "good" cholesterol that helps remove LDL cholesterol from your arteries
Your cholesterol levels are the amounts of LDL and HDL cholesterol in your blood. Ideal levels are:
- Total cholesterol: less than 200 mg/dL
- LDL cholesterol: less than 100 mg/dL
- HDL cholesterol: 60 mg/dL or higher
High cholesterol levels can increase your risk for heart disease and stroke. About 38% of American adults have high LDLC, but only 1 out of 3 have it under control.
How are cholesterol levels tested?
A blood test, called a lipid profile, measures your:
- Total cholesterol
- LDL cholesterol
- HDL cholesterol
- Triglycerides (another blood fat)
Your doctor may recommend testing if you have risks like obesity, diabetes, high blood pressure, or a family history of high cholesterol.
What affects cholesterol levels?
Many factors can influence your cholesterol levels, including:
- Diet - Saturated and trans fats raise LDL cholesterol levels. Limit foods like red meat, fried foods, and baked goods made with butter, shortening, or lard.
- Weight - Excess weight typically increases your LDL and triglycerides while lowering HDL. Losing extra pounds can help.
- Exercise - Regular physical activity can help lower LDL and raise HDL. Aim for at least 30 minutes per day.
- Genetics - Your genes can have a big effect on your cholesterol levels. Familial hypercholesterolemia causes very high LDL cholesterol.
- Medications - Certain drugs used to treat other health issues can increase cholesterol levels as a side effect.
How can I improve my cholesterol levels?
The main ways to optimize your cholesterol levels are through heart-healthy lifestyle changes. Try these tips:
- Eat more fruits, vegetables, whole grains, beans, nuts, seeds, fish and healthy oils like olive and canola oil.
- Limit saturated fat, trans fat, salt and added sugars.
- Reach or maintain a healthy weight.
- Be more physically active with both aerobic and strength training most days of the week.
- Take cholesterol medications if prescribed by your doctor. Common options include statins like atorvastatin or simvastatin.
- Don't smoke cigarettes and limit alcohol intake.
Making smart lifestyle choices can help keep your cholesterol levels on track! Let me know if you have any other questions.