Understanding Your Cholesterol
Cholesterol is a waxy substance your liver makes, essential for producing vitamin D, hormones, and supporting your digestive system. However, not all cholesterol is created equal. Learn about the "good" (HDL) and "bad" (LDL) cholesterol and what they mean for your heart health.
LDL Cholesterol: The "Bad" Cholesterol
Low-density lipoprotein (LDL) cholesterol is often called "bad" cholesterol because too much of it can lead to plaque buildup in your arteries, increasing your risk of heart disease and stroke.
LDL cholesterol takes excess cholesterol to your arteries. If too much cholesterol ends up in your arteries, it can contribute to plaque buildup known as atherosclerosis. This plaque buildup may lead to coronary artery disease, cerebrovascular disease, peripheral artery disease, and aortic aneurysm.
**Normal LDL levels:** Below 100 mg/dL (optimal). **Borderline High:** 130 - 159 mg/dL. **High:** 160 - 189 mg/dL. **Very High:** 190 mg/dL or higher.
Factors that can raise LDL include diets high in saturated/trans fats, overweight/obesity, tobacco use, certain medications, medical conditions (like diabetes), age, sex (post-menopause), and genetics.
HDL Cholesterol: The "Good" Cholesterol
High-density lipoprotein (HDL) cholesterol is known as "good" cholesterol because it helps remove excess cholesterol from your body, preventing plaque formation and protecting against heart disease.
HDL acts as a scavenger, picking up stray cholesterol particles and transporting them to your liver for removal from the body. This process reduces the amount of cholesterol that could potentially clog your arteries, thus offering cardioprotective benefits.
**Normal HDL levels:** Generally, higher is better. Males: >40 mg/dL. Females: >50 mg/dL. **Desired:** >60 mg/dL.
Factors that can raise HDL include regular exercise, weight management, and intake of healthy fats (nuts, seeds, avocados, fatty fish).
Guidelines for Healthy Cholesterol Levels
Dietary Tips
- Focus on heart-healthy foods like those in the Mediterranean Diet.
- Increase soluble fiber intake (fruits, vegetables, whole grains, legumes).
- Limit saturated and trans fats found in fatty meats, full-fat dairy, and processed foods.
- Choose lean proteins and healthy fats (avocados, nuts, olive oil).
Exercise Recommendations
- Aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week.
- Incorporate strength training sessions twice a week.
- Even small increases in physical activity can make a difference.
Lifestyle Adjustments
- Avoid all tobacco products, including vaping.
- Maintain a weight that is healthy for you.
- Find effective ways to manage and lower stress levels.
- Regularly discuss your cholesterol levels and any medications with your healthcare provider.
Assess Your Cholesterol Risk
Interactive Cholesterol Infographics
🔴 LDL Cholesterol Ranges
Authoritative Health Resources
World Health Organization (WHO)
Global health information on cardiovascular diseases and risk factors.
Centers for Disease Control and Prevention (CDC)
Detailed information on cholesterol, testing, and management in the U.S.
American Heart Association (AHA)
Comprehensive resources on heart health, including cholesterol guidance.