Understanding Cholesterol Levels — Normal and High

Cholesterol can be both friend and enemy. There are two different types of cholesterol that every adult should be aware of — HDL and LDL. You may have heard about good and bad cholesterol, but what does it all mean to you? First, let’s take a look at the good type of cholesterol — HDL. HDL stands for high-density lipoprotein and is used to transport blood cholesterol from the tissues to the liver where it is processed and eliminated. It is thought that HDL helps clear excess cholesterol from artery walls before it turns into plaque. This in turn lowers the risk of heart disease due to blocked arteries.

Now let’s explore LDL cholesterol, or bad cholesterol. LDL stands for low-density lipoprotein and is the type of cholesterol that accumulates in the arteries and leads to dangerous blockages and plaque. The higher your level of LDL cholesterol, the higher your risk of heart disease. But what constitutes high levels of HDL and LDL cholesterol, and how can you improve your levels? The first thing you’ll need is a bloodtest to determine your cholesterol levels. Once you know what they are, you can interpret what they mean.

The good HDL cholesterol should be at an optimum level of 60 or higher. 50 is somewhat average, while 40 is low. Anything over 60 is very high, while anything under 40 is very low. Your goal is to raise your HDL cholesterol levels and lower your LDL cholesterol levels. When it comes to LDL cholesterol readings, 70 is the goal for high risk individuals while 100 is a good goal for everyone else. Anything over 100 should be addressed. 130 to 159 is borderline high, while anything over 159 is considered high. LDL cholesterol over 159 is very high and needs immediate intervention.

For individuals with very high LDL cholesterol and/or very low HDL cholesterol, medication may be required. For everyone else, good cholesterol can be raised and bad cholesterol can be lowered with some simple lifestyle changes. Eating a proper diet is extremely important. Go for lowfat, low calorie foods prepared in a healthy way. Avoid fried, fatty and sugary foods. Opt for lots of fruits and vegetables, lean protein, lowfat dairy and whole grains. Cold water fish such as salmon is highly recommended. It is thought that one or two glasses of red wine daily can impart some benefit, although going over that limit can be harmful.

In addition to eating a healthy diet, avoiding stress and increasing physical activity can be very helpful for improving cholesterol levels. Aim for 30 minutes of cardiovascular exercise three to five times per week. Strength training with light weights and flexibility training like yoga can also benefit your cholesterol levels and overall health. If you need help developing a healthy diet and exercise plan, ask your doctor. He or she can help you make lifestyle changes that can change your cholesterol levels for the better and improve your overall health.