Over the years, there has been a lot of talk about cholesterol, a word that now typically connotes something bad and dangerous. But, cholesterol in small amounts is actually essential to cell function. There are a few types of cholesterol in our bodies, which combined make up our total cholesterol count. They are:
- Low-density lipoproteins (LDL), or “bad” cholesterol. When there is too much LDL in the blood, harmful plaques can start to build up on the walls of the arteries, narrowing them, which is bad for heart health.
- High-density lipoproteins (HDL), or “good” cholesterol. HDL protects against heart attack and heart disease. Experts think that HDL plays a role in carrying LDL away from the arteries and back to the liver for disposal, while others think it prevents the buildup of or removes plaque from the arteries.
- Lp(a) cholesterol is genetic. Though the mechanisms that lead to having high levels of Lp(a) are not entirely known, researchers think it interacts with substances lining the artery wall and leads to early development of fat in the arteries.
- Triglycerides are a form of fat made by the body that are necessary but unhealthy if elevated. People with high triglycerides frequently have high total cholesterol – meaning they have high LDL and low HDL. Heightened triglyceride levels might be due to smoking, physical inactivity and a high-carbohydrate diet.
Cholesterol levels
The Mayo Clinic recommends that adults get their cholesterol levels checked at least once every five years. This is an easy blood test that your doctor can do in her or his office. Cholesterol levels are measured in milligrams of cholesterol per deciliter of blood (mg/dL). Your doctor can help you interpret the results and plan a course of action if your levels are high. Generally, total cholesterol below 200 mg/dL is desirable, while 200 to 239 is borderline high. Anything above 240 is considered high.
Lower your cholesterol
If you do happen to have high or borderline high cholesterol levels, there are many things you can do to improve your heart health:
- Try to eat fewer processed and fried foods, which are often high in fat, cholesterol and sugar. Add more heart-healthy foods to your diet, like complex, fiber-rich grains, nuts, beans, lean meat, low-fat dairy products and fish rich in omega-3 fats.
- If you smoke, find a plan for quitting that works for you.
- Get at least 30 minutes of exercise a day – everyday things like taking the stairs and raking leaves count.
