Cholesterol is a type of fat that is essential for the body to function properly. However, high levels of cholesterol in the blood can increase the risk of developing heart disease and stroke. This quick read provides an overview of healthy cholesterol levels.
Key Findings
- Cholesterol is a type of fat that is essential for the body to function properly. However, high levels of cholesterol in the blood can increase the risk of developing heart disease and stroke.
- There are two main types of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is considered “good” cholesterol because it helps remove LDL cholesterol from the blood. LDL is considered “bad” cholesterol because it can contribute to the buildup of plaque in the arteries, which can lead to heart disease and stroke.
- Triglycerides are another type of fat that can increase the risk of heart disease and stroke.
Recommendations
- To improve cholesterol levels and reduce the risk of heart disease and stroke, it is important to eat a healthy diet, get regular exercise, and maintain a healthy weight.
- A healthy diet includes plenty of fruits, vegetables, and whole grains. It is also important to limit saturated fat, trans fat, and cholesterol intake.
- Regular exercise can help to lower LDL cholesterol and raise HDL cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
HDL cholesterol is often referred to as “good” cholesterol because it helps protect against heart disease. A healthy HDL cholesterol level is generally considered to be 60 milligrams per deciliter (mg/dL) or higher. The higher your HDL level, the better it is for your heart health.
If you are looking to increase your HDL cholesterol levels, here are some tips:
- Avoid trans fats and limit saturated fats in your diet. Examples of foods that may contain trans fats include doughnuts, cookies, crackers, muffins, pies, and cakes. These types of fats can increase LDL cholesterol and lower HDL cholesterol levels.
- Consume heart-healthy fats, such as olive oil and nuts. Olive oil has been shown to increase HDL cholesterol levels, among other health benefits.
- Eat foods high in soluble fiber, such as oats, fruits, vegetables, and legumes. These foods can help reduce LDL cholesterol and increase HDL cholesterol levels. Aim for at least two servings a day.
- Incorporate regular physical activity into your routine. Exercise has been shown to increase HDL cholesterol levels, among other health benefits.
- Quit smoking, as smoking can lower HDL cholesterol levels.
LDL cholesterol, on the other hand, is often called “bad” cholesterol because it can contribute to the buildup of plaque in the arteries, which can lead to heart disease and stroke. A healthy LDL cholesterol level for most people is less than 100 mg/dL.
Triglycerides are another type of fat that are often measured as part of a cholesterol screening. High levels of triglycerides can also increase the risk of heart disease and stroke. For most people, a healthy triglyceride level is less than 150 mg/dL.
It’s important to note that cholesterol levels can vary depending on age, gender, and other health factors. It’s best to discuss your cholesterol levels with your doctor to determine what is considered healthy for you. Eating a healthy diet, getting regular exercise, and maintaining a healthy weight can all help to improve cholesterol levels and reduce the risk of heart disease and stroke.