Cholesterol is a fatty substance found in every cell in our body. Although it gets a bad rap, our body needs cholesterol to produce hormones, vitamin D, and bile acids that help us digest food.

However, too much cholesterol in our blood can clog our arteries and increase the risk of heart disease.

What are the types of cholesterol?

Cholesterol isn’t just one type of substance – there are several types of cholesterol that play different roles in our body.

Low-density lipoprotein (LDL) cholesterol: commonly referred to as “bad” cholesterol because it can build up in the walls of our arteries, increasing the risk of heart disease.

High-density lipoprotein (HDL) cholesterol: often called “good” cholesterol because it helps remove LDL cholesterol from the blood and reduces the risk of heart disease.

Triglycerides: a type of fat found in the blood that, when elevated, can increase the risk of heart disease.

What is the ideal level of cholesterol for heart health?

It’s recommended that adults age 20 or older get their cholesterol levels tested every four to six years. The test is a simple blood draw and measures total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.

Your healthcare provider can use the results of this test to determine your risk of heart disease and develop a treatment plan if necessary.

The following are the desirable levels for a healthy cholesterol profile:.

Total cholesterol: less than 200 mg/dL
LDL cholesterol: less than 100 mg/dL
HDL cholesterol: greater than 60 mg/dL
Triglycerides: less than 150 mg/dL

It’s worth noting that the guidelines may vary depending on an individual’s risk of heart disease.

For instance, those with a family history of heart disease, diabetes, or other risk factors may require more aggressive treatment to lower their cholesterol levels.

What are the causes of high cholesterol?

Several factors can contribute to high cholesterol levels, including:.

Diet: consuming foods high in saturated and trans fats, such as red meat and fried foods, can increase LDL cholesterol levels.
Weight: being overweight or obese can increase triglycerides and decrease HDL cholesterol levels.
Physical activity: lack of exercise can lead to weight gain and contribute to high cholesterol levels.
Age and gender: as we age, cholesterol levels tend to rise. Men have higher levels of cholesterol than premenopausal women, but women’s levels tend to rise after menopause.
Genetics: high cholesterol can be inherited from your parents.

How to lower cholesterol levels?

If your cholesterol levels are high, there are several lifestyle changes you can make to lower them:.

Eat a heart-healthy diet: focus on fruits, vegetables, whole grains, and lean protein sources.
Aim for a healthy weight: losing even a few pounds can help improve your cholesterol profile.
Get moving: aim for at least 150 minutes of moderate-intensity exercise per week.
Avoid smoking: smoking can damage blood vessels, making it easier for cholesterol to build up in the arteries.
Take medication: if lifestyle changes alone aren’t enough, your healthcare provider may prescribe medications such as statins to help lower your cholesterol levels.

Conclusion

High cholesterol levels can increase the risk of heart disease, but regular testing and lifestyle changes can help manage this condition.

Knowing your cholesterol levels and making heart-healthy choices such as eating a balanced diet, exercising regularly, and avoiding smoking are essential to maintaining a healthy cholesterol profile.