Managing Healthy Cholesterol Levels

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Cholesterol is a soft, fat-like substance found in the bloodstream and in all your body's cells. While your body needs cholesterol to continue building healthy cells, having high cholesterol can increase your risk of heart disease. Cholesterol cannot dissolve in the blood; it has to be transported to and from the cells by carriers called lipoproteins. These include: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). These, along with triglycerides, make up your total cholesterol count.

Did you know that the American Heart Association recommends that all adults 20 or older have their cholesterol checked every 4-6 years as long as they are low risk? Don't forget to see your doctor for regular check ups, even if you feel young and healthy.  Physicals assess health concerns to catch common ailments early and ensure that they are being maintained properly.  Learn about testing for cholesterol here. 


Ideal Ranges:
Total Cholesterol: Less than 200mg/dL
HDL (“good cholesterol”): >40mg/dL in men, >50mg/dL in women
LDL (“bad cholesterol”): <129 mg/dL
Triglycerides: <149mg/dL
Ratio Total Cholesterol: ≤ 3.5

Raising HDL Levels:

HDL or "good" cholesterol carries harmful cholesterol away from the arteries and helps protect you from heart attack and stroke. Even small increases in HDL can help. The main factors that affect HDL levels are:

  • Exercise: A wonderful HDL booster! Increase regular aerobic exercise to at least 30 minutes, 5 times per week. Learn more here.
  • Good Fats: Polyunsaturated and monounsaturated oils (e.g. olive oil, canola oil, unsalted nuts like walnuts and almonds, flaxseeds or flax oil, fish or fish oil supplements, avocado) can make a significant difference. These decrease triglycerides and, in turn, raise HDL. Strive for 2-4 servings per day.
  • Lifestyle: Smoking, consuming too much alcohol, stress and genetics can play into HDL levels as well. 
Lowering LDL Levels:

LDL or "bad" cholesterol can join with fats, like triglycerides, and other substances to build up in the inner walls of your arteries. The arteries can become clogged and narrow, and blood flow is reduced. Some factors that affect LDL levels are:
  • Fiber: eat a high fiber diet, especially soluble fiber.  For every 1-2 grams  of soluble fiber consumed per day, you lower your LDL by 1%. Try to aim for 10-25 g
  • Trans-Fat: Avoiding fried and processed foods will also lower LDL levels as these are high in trans-fat.
  • Saturated Fat: Reducing these fats will help lower your LDL levels. Regular dairy products are very high in saturated fats, so moderate consumption if cholesterol is a concern. Red meat and tropical oils are other common sources of saturated fat, so be cautious about the quantity you consume. Learn more here.

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