Question

If your levels of any of the cholesterol measures are low or high, how can you interpret that? Do any of these abnormal levels indicate that you are at risk for or may have any conditions or diseases? How can you change your diet or other lifestyle factors to bring these level(s) into the normal range?

Answer 1

Cholesterol is a fat-like substance that is found in our blood and every cell of our body. Cholesterol test measures -

• LDL levels. Also called the "bad" cholesterol, LDL is the main source of blockages in the arteries.
• HDL levels. Also called the "good" cholesterol, HDL helps get rid of "bad" LDL cholesterol.
• Total cholesterol. Combined amount of (LDL) cholesterol and (HDL) cholesterol in our blood.
• Triglycerides A type of fat found in our blood. High levels of triglycerides may increase the risk of heart disease.
• VLDL levels. Very low-density lipoprotein (VLDL) is another type of "bad" cholesterol. The development of plaque on the arteries has been linked to high VLDL levels.

Reference range of cholesterol and risk associated with it -

Total Cholesterol Level	Category
Less than 200mg/dL	Desirable
200-239 mg/dL	Borderline high
240mg/dL and above	High

LDL level-

Less than 100mg/dL	Optimal
100-129mg/dL	Near-optimal/above optimal
130-159 mg/dL	Borderline high
160-189 mg/dL	High
190 mg/dL and above	Very High

HDL (Good) Cholesterol Level	HDL Cholesterol Category
60 mg/dL and higher	Considered protective against heart disease
40-59 mg/dL	The higher, the better
Less than 40 mg/dL	A major risk factor for heart disease

Increased risks associated with abnormal levels of cholesterol(LDL/VLDL/Total cholesterol) are -

• coronary heart disease
• stroke
• peripheral vascular disease.
• diabetes
• high blood pressure.

To lower the cholesterol levels, following lifestyle changes need to be done -

1. Eat healthy foods - A few changes in diet can reduce cholesterol-

• Reduce saturated fats. Decreasing your consumption of saturated fats can reduce low-density lipoprotein (LDL) cholesterol.
• Eliminate trans fats.
• Eat foods rich in omega-3 fatty acids. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseeds.
• Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.

2. Exercise can improve cholesterol. Moderate physical activity raises high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.

3. Quit smoking - Quitting smoking improves HDL cholesterol level. Within a year of quitting, risk of heart disease is half to that of a smoker

4. Lose weight

5. Drink alcohol only in moderation - Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink.