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Cholesterol is a type of fat that is produced in the liver, and our body needs it to build cells, produce hormones, and to digest food. However, an excessive amount of cholesterol in our blood can lead to the formation of plaques in the arteries, which narrows the blood vessels and restricts the blood flow, leading to heart diseases, stroke, and other complications.
When you visit a healthcare provider, they will ask you to take a cholesterol test, which measures the levels of two types of cholesterol in your blood – low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is commonly referred to as “bad cholesterol,” as it contributes to plaque formation in the arteries. HDL, on the other hand, is often called “good cholesterol,” as it carries cholesterol away from the arteries and back to the liver, where it is broken down and removed from the body.
To calculate your cholesterol levels, you must know the following:
1. Total Cholesterol (TC) – It’s the sum of HDL, LDL, and 20% of VLDL(very low-density lipoprotein) in your blood. Total cholesterol levels should be less than 200 milligrams per deciliter (mg/dL).
2. LDL Cholesterol (LDL-C) – It’s referred to as bad cholesterol because it can build up in the walls of arteries, which leads to clogging and reduced blood flow. Means to take the LDL test include a physical exam, other tests, or routine checkups. LDL levels should be less than 100 mg/dL. However, if you have or at risk of heart diseases, your physician may recommend your LDL levels to be less than 70 mg/dL.
3. HDL Cholesterol (HDL-C) – It’s referred to as good cholesterol because it picks up excess cholesterol and transports them to the liver to be disposed of from the body. It also protects against heart disease. HDL levels ideally should be higher than 40 mg/dL for men and higher than 50 mg/dL in females. The higher the HDL levels, the better.
4. Triglycerides – They are a type of fat found in your blood. High levels of triglycerides in your blood increase the likelihood of heart problems. Typically, triglycerides levels should be less than 150 mg/dL.
Once you get the results of your cholesterol test, consult with your physician or a registered dietitian regarding the next steps to maintain healthy cholesterol levels.
Here are some tips to lower your cholesterol levels:
1. Make dietary changes – Consume foods that are high in fiber, such as fruits, vegetables, and whole grains. Reduce your intake of saturated and trans fats, found in fast foods, processed foods, and baked goods.
2. Exercise regularly – Physical activity helps increase your HDL levels, which carry excess cholesterol from the blood to the liver. A minimum of 150 minutes of moderate-intensity exercise per week is recommended.
3. Limit alcohol consumption – High alcohol intake has been linked with increased triglyceride levels, which can lead to high cholesterol levels.
4. Stop smoking – Smoking damages the wall of the vessels, making it easier for plague to build up and restrict blood flow.
In conclusion, high cholesterol levels can lead to various heart diseases and complications. Therefore, it is crucial to monitor your cholesterol levels regularly and take necessary steps to keep them within a healthy range. By making simple lifestyle changes, such as consuming a healthy diet, exercising regularly, and avoiding unhealthy habits such as smoking and excessive drinking, you can successfully maintain a healthy cholesterol level.
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