Cholesterol is a fatty substance that’s found in your blood. While you need cholesterol for many bodily functions, too much of it can be harmful to your health. It can increase your risk of developing heart disease and stroke.

That’s why it’s important to keep your cholesterol levels within a healthy range.

What Are the Different Types of Cholesterol?

Before we dive into what’s considered normal cholesterol levels, it’s essential to understand the different types of cholesterol in your body. There are two types:.

Low-Density Lipoprotein (LDL) Cholesterol

LDL is often referred to as “bad” cholesterol because high levels of it can increase your risk of heart disease. It can cause plaque buildup in your arteries, which can lead to blockages and increase your risk of a heart attack or stroke.

You want to keep your LDL levels low.

High-Density Lipoprotein (HDL) Cholesterol

HDL is often referred to as “good” cholesterol because it helps remove LDL cholesterol from your arteries. High levels of HDL can lower your risk of heart disease. You want to keep your HDL levels high.

What Are the Recommended Cholesterol Levels?

The American Heart Association (AHA) recommends the following cholesterol levels:.

Total Cholesterol Level

Desirable: Less than 200 mg/dL
Borders on high: 200-239 mg/dL
High: 240 mg/dL and above

LDL Cholesterol Level

Optimal: Less than 100 mg/dL
Near optimal: 100-129 mg/dL
Borders on high: 130-159 mg/dL
High: 160-189 mg/dL
Very high: 190 mg/dL and above

HDL Cholesterol Level

Low: Less than 40 mg/dL
High: 60 mg/dL and above (ideal)

What Can Affect Your Cholesterol Levels?

Several factors can affect your cholesterol levels. Some of these factors you can control, while others you can’t. Here are a few things that can impact your cholesterol levels:.

Diet

Eating foods that are high in saturated and trans fats can increase your LDL cholesterol levels. These types of fats are commonly found in fried foods, fast food, and processed snacks.

Eating a diet that’s high in fruits, vegetables, and whole grains can help lower your LDL cholesterol levels and raise your HDL cholesterol levels.

Weight

Being overweight or obese can increase your LDL cholesterol levels and lower your HDL cholesterol levels. Losing weight through a healthy diet and exercise can help improve your cholesterol levels.

Physical Activity

Regular physical activity can help improve your cholesterol levels. Exercise can help raise your HDL cholesterol levels and lower your LDL cholesterol levels.

Age and Gender

As you age, your cholesterol levels tend to rise. Men tend to have higher cholesterol levels than women, but after menopause, women’s cholesterol levels usually increase.

Genetics

Genetics can also play a role in your cholesterol levels. Some people have a genetic predisposition to high cholesterol levels, even if they follow a healthy lifestyle.

How Can You Lower Your Cholesterol Levels?

If your cholesterol levels are too high, there are several things you can do to lower them. Here are a few strategies:.

Eat a Healthier Diet

Eating a diet that’s low in saturated and trans fats can help lower your LDL cholesterol levels. Focus on eating fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil and avocado.

Exercise Regularly

Physical activity can help improve your cholesterol levels. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.

Lose Weight

If you’re overweight or obese, losing weight can help improve your cholesterol levels. Even losing a small amount of weight can make a difference.

Quit Smoking

Smoking can lower your HDL cholesterol levels and increase your risk of heart disease. Quitting smoking can have a significant impact on your cholesterol levels and overall health.

Take Medication

If lifestyle changes aren’t enough to lower your cholesterol levels, your doctor may prescribe medication to help. Statins are a type of medication that can help lower LDL cholesterol levels.

Conclusion

Keeping your cholesterol levels within a healthy range is essential for your overall health. Knowing your cholesterol levels and making lifestyle changes to improve them can help reduce your risk of heart disease and stroke.