Cholesterol is a fat-like substance produced by the body, but it can also be obtained through the consumption of certain foods. It is necessary for producing hormones, vitamin D, and substances that help digest food.
Triglycerides are a type of fat that the body uses for energy. They come from excess calories consumed through food. When these calories are not used right away, they are stored as fat and released later when the body needs energy.
LDL and HDL Cholesterol: Risks and Benefits
Cholesterol and triglycerides travel through the bloodstream by attaching to proteins called lipoproteins.
- Low-density lipoprotein (LDL) “Bad” cholesterol – Carries cholesterol and triglycerides throughout the body.
- Risks: High LDL levels contribute to the buildup of fatty deposits (plaque) inside the arteries. This narrows the arteries and increases the risk of heart disease and stroke.
- High-density lipoprotein (HDL) “Good” cholesterol – Collects excess cholesterol and plaque from the arteries and transports them to the liver for removal.
- Benefits: Higher HDL levels help reduce the risk of heart disease and stroke.
What are Healthy Levels of Cholesterol and Triglycerides?
A lipid panel blood test measures cholesterol and triglyceride levels. The recommended levels are:
- Total Cholesterol – Less than 200 mg/dL
- LDL Cholesterol (“bad”) – Less than 100 mg/dL
- HDL Cholesterol (“good”) – Equal to or greater than 60 mg/dL
- Triglycerides – Less than 150 mg/dL
To maintain healthy cholesterol and triglyceride levels:
- Engage in daily physical activity
- Maintain a healthy weight
- Practice stress management techniques
- Quit smoking
- Limit alcohol consumption
- Sleep 7 to 9 hours per night
- Take medications as prescribed
- Reduce intake of foods high in:
- Saturated fats – limit red meat, full-fat dairy products, butter, lard, coconut oil and processed foods.
- Trans fats – found in fried foods, donuts, cakes, cookies, and pizza dough
- Choose foods with:
- Healthier fats – such as olive oil, canola oil, avocado, fatty fish (2-3 times a week; ex. salmon and sardines), nuts and seeds.
- Soluble fiber – such as oats, apples, bananas, oranges, pears, plums, beans, lentils, and chickpeas
