In this article, (i) cholesterol numbers are explained; (ii) what are good cholesterol numbers? and (iii) how to maintain cholesterol within a healthy range.
Knowing your cholesterol levels can give you some idea about what’s happening inside your body.
When thinking about cholesterol, one may immediately associate it with heart disease risk, especially if their doctor has mentioned that their levels are not what they should be.
When blood test results come in, it can be overwhelming to interpret the various terms and numbers, such as LDL, HDL, and triglycerides. What does it all mean?
You probably already know that cholesterol can be beneficial or harmful to your health, depending on how much there is, where it is in your body, and what type it is.
Cholesterol can be good or bad for your health, depending on where it is in your body, how much there is, and what kind it is.
Let me break down the different types of cholesterol and what you need to know about each one.
First, what is cholesterol?
Cholesterol is a kind of waxy fat that’s produced by your liver. It joins with proteins and hitches a ride on them so that it can get ferried throughout your bloodstream.
According to cardiologists, despite its negative reputation, cholesterol plays an important role in your health. Among other things, your body uses cholesterol to make cells, certain hormones, and the bile used to digest food.
It’s important to note that not all cholesterol is equal. Depending on the proteins it’s paired with, scientifically known as lipoproteins, cholesterol can be transported in various ways throughout your bloodstream, affecting your health. It might get picked up, dropped off, or handled differently, depending on the type of lipoprotein.
What Are Good Cholesterol Numbers?
Knowing what your cholesterol numbers should be and what they are currently can provide insight into what’s happening inside your body—and help you resolve what those cholesterol test results mean.
Low-density lipoprotein or LDL (a.k.a. “bad cholesterol”)
It’s important to remember that you need cholesterol, but not all types of cholesterol are equal. LDL cholesterol is often referred to as “bad” because it can contribute to blocking your arteries, which raises your risk of heart disease, according to Dr. Goldberg. Therefore, having less of this type of cholesterol in your body is beneficial.
When LDL builds up in your body, it can deposit cholesterol in unwanted places like blood vessels, including those leading to your heart. This condition can cause plaque to build up, narrowing and stiffening arteries, known as atherosclerosis.
In most cases, high cholesterol in the body does not create any symptoms. Due to this reason, doctors suggest that generally healthy adults should undergo routine blood tests for cholesterol every four to six years. However, if you have diabetes, heart disease, or a family history of high cholesterol, then you may need to get these tests more frequently.
Atherosclerosis is a condition that affects about 50% of adults over the age of 45 in the US. It causes a slowdown of blood flow to the heart and other organs and tissues. If a plaque breaks, a blood clot can form and lead to a heart attack.
According to Guy Mintz, MD, the director of cardiovascular health and lipidology at North Shore University Hospital in Manhasset, New York, a heart attack can sometimes be the first indication that something is wrong. However, it doesn’t always have to get to that point.
Dr. Mintz stresses that LDL is only one factor that contributes to clogged arteries. High blood pressure and blood sugar levels can also cause damage to blood vessels. Just as we can improve those heart health markers by lifestyle changes, we also have some control over our LDL. Your body’s levels are likely to increase when you smoke, consume a lot of processed or commercially prepared foods, and do not exercise regularly. These foods tend to contain high amounts of saturated or trans fats, which can potentially increase your risk of heart disease.
So, how low should your LDL be? According to the National Library of Medicine, a healthy LDL reading is generally below 100 mg/dL, which can be determined with a cholesterol blood test.
If you have suffered from a heart attack or stroke in the past, your doctor may have prescribed cholesterol-lowering medication for you. In such cases, your doctor may want to see your cholesterol levels below 70 mg/dL. The reason for this is that research has suggested that an even lower number can be beneficial for those who are already suffering from heart disease.
High-density lipoprotein or HDL (a.k.a. “good cholesterol”)
This type of cholesterol, known as HDL, is considered heart-friendly. HDL absorbs excess cholesterol and takes it back to the liver, where it’s eliminated from the body, preventing it from clogging up your arteries.
Note: The liver uses cholesterol to produce bile, which is excreted through feces.
So, when it comes to HDL cholesterol, a higher number is better.
Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood or millimoles (mmol) per liter (L). In general, the recommended numbers are:
| At risk | Desirable | |
| Men | Less than 40 mg/dL (1.0 mmol/L) | 60 mg/dL (1.6 mmol/L) or above |
| Women | Less than 50 mg/dL (1.3 mmol/L) | 60 mg/dL (1.6 mmol/L) or above |
If your HDL reading is lower than recommended, it may be due to some of the same factors that increase LDL levels, such as smoking or lack of physical activity.
Other conditions and medications could cause low readings, such as type 2 diabetes and beta-blockers that lower blood pressure.
Dr. Mintz emphasizes that having a healthy HDL level does not mean you can ignore your LDL levels—it’s essential to maintain both in the recommended range for optimal heart health.
Check here the habits that help increase HDL (Good Cholesterol)
Very low-density lipoprotein (VLDL) cholesterol
VLDL, which stands for very low-density lipoprotein, is a type of lipoprotein that is less commonly known than LDL. It plays a vital role in transporting triglycerides, a type of fat found in the bloodstream used as a source of energy. Triglycerides are the most abundant type of fat in the human body, according to the National Library of Medicine, and their primary function is to store excess calories from the food we eat.
When you have high levels of very low-density lipoprotein (VLDL) and triglycerides in your blood, it can be harmful to your heart. That’s why when you undergo a lipid panel test, your triglyceride levels are measured along with your total cholesterol, low-density lipoprotein (LDL), and high-density lipoprotein (HDL). Ideally, your triglyceride levels should be below 150 milligrams per deciliter (mg/dL).
Certain lifestyle factors can increase the level of triglycerides in your body, such as consuming foods that are high in added sugar or saturated fat, excessive alcohol consumption, and some medical conditions like thyroid disease. The same factors that increase LDL and lower HDL can also raise your triglycerides.
Lipoprotein (a)
According to Anurag Mehta, MD, the director of preventive cardiology at VCU Health’s Pauley Heart Center in Richmond, Virginia, researchers have recently started to focus on lipoprotein (a). This molecule seems to be another harmful factor in addition to cholesterol. However, there is still much that experts do not understand about it.
Lp(a) levels in the body are predominantly influenced by genetics. However, the functions they perform in the body remain unclear. There is no consensus on what level of Lp(a) is considered “high,” but most guidelines suggest that a threshold of 50 mg/dL is a general indicator.
Dr. Mehta points out that Lp(a) is not included in the standard lipid panel. Testing for Lp(a) is recommended only for individuals who have a known history of atherosclerosis-related diseases or a family history of premature heart disease or stroke. This is because higher levels of Lp(a) have the potential to have the most significant impact on these individuals.
Unfortunately, lifestyle changes cannot help reduce Lp(a) levels. Researchers are currently exploring medication options to see if they can make a difference. But if you are aware that you have a higher risk of heart disease and your Lp(a) levels are high, Dr. Mehta suggests that you still try to modify the things that you can control. This includes reducing your LDL if it’s high and keeping your blood pressure and blood sugar under control.
What you can do if your cholesterol results are not in a healthy range
It is recommended that individuals who are at least 20 years old should get a standard lipid panel test. You can ask your doctor about it during your annual physical checkup. Your healthcare provider will advise you on how often you need to be tested. Dr. Goldberg suggests getting this test done to ensure good health.
If possible, ask your close relatives if they have had cardiovascular disease. This will help your doctor assess your overall risk.
A healthy diet can significantly improve your cholesterol levels and reduce the risk of heart disease. Dr. Goldberg suggests including plenty of fruits, vegetables, legumes, whole grains, fish, and lean meats in your meals. Additionally, incorporating unsaturated fats from nuts and seeds into your diet can also be beneficial.
Check here the four worst foods for cholesterol
It’s important to find a type of physical activity that you truly enjoy. Regular aerobic exercise, such as walking or running, can help improve your LDL and HDL levels, as well as your overall cardiovascular fitness. Aim to get at least 150 minutes of moderately intense cardio exercise spread out over the course of a week.
Check here how much exercise you need to lower cholesterol
If you are under 40, changing your lifestyle is probably all you need to do to improve your cholesterol levels unless your LDL is very high, which is 190 mg/dL or above. On the other hand, if you are 40 or older, your doctor may advise you to take cholesterol-lowering medication if you are at high risk of heart disease.
Annual checkups with your primary care doctor are essential, as they help assess your overall health status. Additionally, routine cholesterol screening is crucial as it enables you to understand your current cholesterol levels.
Dr. Mehta emphasizes that high cholesterol cannot be detected based on how one feels.
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About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
