Cholesterol Management and Numbers
Heart disease, the leading cause of death among men and women in the United States, is responsible for approximately 500,000 deaths annually. High cholesterol is one of the primary risk factors for heart disease, heart attack and stroke. The condition can be clearly identified with blood tests, but many people don’t understand what cholesterol is or how it’s broken down into low-density lipoproteins (LDL), high-density lipoproteins (HDL), total cholesterol and triglycerides.
Understand the good, the bad and the ugly of cholesterol by learning what each component of your blood test means and where your levels should be.
- Total cholesterol should be less than 200 milligrams per deciliter (mg/dL) of blood. This number combines HDL and LDL present in your blood.
- HDL levels below 40 mg/dL are considered a major risk factor for heart disease because HDL, known as the “good cholesterol,” actually protects against heart disease by preventing LDL cholesterol from building up in the arteries. Ideally, your HDL level should be above 60 mg/dL.
- LDL results higher than 130 mg/dL are considered high. This “bad cholesterol” encourages artery-clogging cholesterol buildup.
- Triglycerides are a form of fat that stores excess energy from the food you eat. When triglycerides are found in high levels — greater than 150 mg/dL — your physician may suggest treatment to prevent atherosclerosis, the hardening of your arteries due to plaque buildup.
A well-constructed cholesterol reduction plan begins with lifestyle choices.
Eat with purpose. Start bringing your total cholesterol levels down by avoiding saturated fats and foods that contain high amounts of cholesterol. While you’re at it, reduce your low-density lipoprotein (LDL) levels by eating more high-fiber foods, such as apples, barley, kidney beans, pears and prunes. Fish, such as albacore tuna, halibut, herring, lake trout, mackerel and salmon, contains high levels of omega-3 fatty acids, which also lower LDL numbers.
Actively diminish your risk. Being overweight can increase your risk for high cholesterol, partly because the food choices that led to weight gain likely included foods that increase bad cholesterol levels. Modifying your diet and incorporating 30 minutes of brisk physical activity into your daily routine can help you lose weight, lower your bad cholesterol and raise your good cholesterol.
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