“I have high cholesterol,” you might have heard people say this plenty of times. But ever wondered what this cholesterol is? Ask the average person this question, and they’ll respond with things like it’s bad for the heart, it causes heart attacks, and it makes you fat. In relation to this post take a look at this post about the early symptoms of an impending heart attack a month before it occurs. In reality, cholesterol is much more than that. It is carried through the body’s bloodstream via carriers composed of proteins and lipids (fats). Collectively, these carriers are known as lipoproteins. There are two main types of lipoproteins response for carrying cholesterol to and from the cells. The first is LDL or low-density lipoprotein. The second is HDL or high-density lipoprotein. A simple blood test is all that’s required to measure how much of each kind of cholesterol is present in your blood.
What is LDL Cholesterol
This type of cholesterol is commonly known as “bad cholesterol”. LDL is bad for your heart because of how it causes fat to build up in your arteries. As more plaque gathers in your arteries, the chances of a stroke or a heart attack increase considerably. The risk of peripheral artery disease also rises.
What is HDL Cholesterol
Unlike LDL, this is the “good” kind of cholesterol which benefits your body. So, the more HDL cholesterol you have in your body, the better it portends for your future health. According to many medical experts, HDL plays the role of a scavenger, driving the bad LDL cholesterol away from your life and into the liver – right where it becomes. This cholesterol is then broken down and passed through your body.
When you have a good level of HDL cholesterol present in your body, it lessens the chances of stroke and heart attack. According to different studies, when your constitution suffers from a lack of HDL cholesterol, the chances of heart disease increase. However, you must be careful because HDL cholesterol does not rid your body entirely of LDL cholesterol. Just a third or a fourth of the cholesterol in your blood is borne away by the HDL.
What is LDL and HDL Normal Ration
I have added an actual test result of someone’s blood chemistry (don’t worry I have full permission to post this). As you could see his cholesterol is a little above the reference normal ration.
- Total Cholesterol: 216 High (Normal ratio 130 – 200)
- LDL (Bad cholesterol): 154.3 High (Normal ratio 0 – 150)
- HDL (Good cholesterol): 39 Normal (Normal ratio 35-65)
The result shows the patient has a high level of bad cholesterol. He will likely develop heart attack, hypertension, and other heart diseases if he hasn’t change lifestyle.
Managing HDL and LDL Cholesterol Within the Body
How to lower your LDL Cholesterol level and increase your HDL level at the same time.
Improve the HDL cholesterol level inside your body?
- Start eating more fish. This is a rich source of Omega-3 fatty acids that are not present in the body but is necessary for efficient functioning. Omega-3 fats boost your HDL levels, and these are available in large quantities in cold water species of fish, like tuna, salmon, halibut, and mackerel.
- Consume more fiber. There are two types of fiber – soluble and insoluble. The former variety of this fiber gets absorbed within the water and creates a gel inside the intestines. Consume at least 10 grams of soluble fiber as part of your daily diet in order to keep your LDL cholesterol in check. This type of fiber is commonly present in food substances, such as barley, oat bran, oatmeal, beans, apples, and prunes.
- You need to start exercising more to lower your LDL levels. There are lots of other health benefits to exercising regularly, like improved brain function, better mobility, weight control, and
Lower your LDL cholesterol
- You can also lower LDL levels through the consumption of fish oil supplements.
- Trim down the excess fat. When you are overweight, not only are you prone to various diseases but your LDL levels spike and your HDL levels drop. This is a dangerous situation to be in. When you weigh more than your ideal weight, limit the calorie consumption for the day by 500 calories. This way, you can lose at least a pound each week.
- Streamline your diet by cutting out certain foods from your meals. For example, any items that are rich in trans fats, cholesterol, and saturated fats must be rid from the diet. This also means whole-fat dairy items, deep-fried foods, commercially baked items, and fast foods. Have a read on these tips to start living a healthier lifestyle.
- Greater bodily strength. When you take part in the regular physical activity, the LDL levels in your blood drop while your HDL levels increase greatly.
- Even a brisk walk for 30 minutes a day can provide numerous benefits. There are lots of options available to you, such as running, walking, tennis, basketball, weight lifting, and stair stepping.
If you want to take care of your heart’s health, you need to keep a close eye on your HDL and LDL cholesterol levels at all times.