Cholesterol is a type of fat that’s found in our blood and every cell in our bodies. While cholesterol is essential for our bodies to function, too much cholesterol in our blood can increase our risk of heart disease, heart attack, and stroke.

Understanding cholesterol and taking steps to manage it can significantly reduce our risk of heart disease.

What is Cholesterol?

Cholesterol is a waxy substance that’s produced by our liver and can also be found in some foods we eat. It’s an essential component of cell membranes and is used to produce hormones, vitamin D, and substances that help us digest our food.

Our bodies naturally produce all the cholesterol that we need, but we can also get it from foods like meat, eggs, and dairy products.

There are two types of cholesterol: LDL (low-density lipoprotein) cholesterol and HDL (high-density lipoprotein) cholesterol.

LDL is often called “bad” cholesterol because it can build up in the walls of our arteries and form plaque, which can lead to heart disease. HDL is often called “good” cholesterol because it helps remove LDL cholesterol from our arteries and can lower our risk of heart disease.

What Causes High Cholesterol?

A high level of cholesterol in our blood, especially LDL cholesterol, can increase our risk of heart disease. While some people may have high cholesterol due to genetics, there are several lifestyle factors that can contribute to high cholesterol:.

A diet high in saturated and trans fats
Lack of physical activity
Being overweight or obese
Smoking
Age—cholesterol levels tend to increase as we get older

How Can High Cholesterol Be Managed?

High cholesterol can be managed through lifestyle changes and, in some cases, medication. Some ways to manage high cholesterol include:.

Eating a heart-healthy diet that’s low in saturated and trans fats
Including more fruits, vegetables, whole grains, and lean proteins in your diet
Getting regular exercise
Maintaining a healthy weight
Not smoking
Taking medication, if necessary

What are Some Foods That Lower Cholesterol?

Incorporating certain foods into your diet can help lower your cholesterol levels. Some foods that may help lower cholesterol include:.

Oats and oat bran
Barley and other whole grains
Beans and lentils
Fruits, especially apples, grapes, strawberries, and citrus fruits
Nuts, especially almonds and walnuts
Fatty fish, like salmon and tuna
Vegetable oils, such as canola, sunflower, and olive oil

When Should You Get Your Cholesterol Checked?

The American Heart Association recommends that adults over the age of 20 get their cholesterol checked every four to six years.

However, if you have risk factors for heart disease, such as high blood pressure, diabetes, or a family history of heart disease, your doctor may recommend that you have your cholesterol checked more frequently.

What Do Cholesterol Numbers Mean?

When you get your cholesterol checked, your doctor will measure your total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides (another type of fat in your blood). Here’s what those numbers mean:.

Total cholesterol:

Less than 200 mg/dL is desirable.

200 to 239 mg/dL is borderline high.

240 mg/dL and above is high.

LDL:

Less than 100 mg/dL is optimal.

100 to 129 mg/dL is near-optimal/above optimal.

130 to 159 mg/dL is borderline high.

160 to 189 mg/dL is high.

190 mg/dL or higher is very high.

HDL:

Less than 40 mg/dL (men) or less than 50 mg/dL (women) is low.

60 mg/dL or higher is optimal.

Triglycerides:

Less than 150 mg/dL is normal.

150 to 199 mg/dL is borderline high.

200 to 499 mg/dL is high.

500 mg/dL or higher is very high.

Conclusion

High cholesterol is a major risk factor for heart disease, but there are things we can do to manage it.

By understanding cholesterol and making lifestyle changes, like eating a heart-healthy diet and getting regular exercise, we can significantly reduce our risk of heart disease. Talk to your doctor about your cholesterol levels and work together to develop a plan to keep it under control.