Cholesterol: The Good, the Bad and Why Knowing Yours Matters

When we hear the word “cholesterol,” we often think of high-fat diets and heart attacks. However, you may be surprised to know that your body actually needs a certain amount of cholesterol in order to function properly.

But there’s a catch. Delyte Nasch, NP, with Yavapai Regional Medical Group – Cardiology in Prescott Valley, explains. “When your body produces too much cholesterol, it can line the walls of your arteries with a substance called plaque, narrowing your arteries and decreasing blood supply to vital organs, including your heart itself. Plaque can also rupture, forming blood clots which may lead to stroke and heart attack.”

So, what are the different types of cholesterol in the body, and how do you keep them balanced? Here’s an overview of what you should know.

What is cholesterol?

Cholesterol is a waxy, fat-like substance made in your liver and found in every cell of your body. It plays a key role in producing hormones, vitamin D, and substances that help digest food. Cholesterol is carried through the bloodstream by two main types of lipoproteins, which are a combination of fats and proteins. These two types of lipoproteins are commonly referred to as LDL and HDL. Here’s what each one means for your health:

• LDL (Low-Density Lipoprotein): Often called “bad cholesterol,” this type of cholesterol can build up on the walls of your arteries, making it harder for blood to flow through. Over time, this plaque buildup can lead to heart disease, strokes, and other cardiovascular problems.

• HDL (High-Density Lipoprotein): Known as “good cholesterol,” HDL helps remove LDL from the bloodstream and carries it to the liver, where it can be processed and eliminated. Higher levels of HDL are protective against heart disease.

Too much LDL and not enough HDL can spell trouble. An easy way to remember the difference is that the “L” in LDL is for “lower” or “lousy” and the “H” in HDL is for “higher” or “healthy”.

• Triglycerides are another important component. They’re the most common type of fat in your body. Triglycerides store excess fat from what you eat. When your triglyceride and LDL levels are high, and your HDL level is low, your risk for heart disease and diabetes may increase.

What do my cholesterol numbers mean?

“High cholesterol doesn’t always show symptoms until it’s too late,” says Nasch. “That’s why regular cholesterol screenings are important, especially if you have a family history of heart disease.”

If you’re age 20 or older and have not been diagnosed with heart disease, the American Heart Association recommends you have your cholesterol levels checked every four to six years. If you do have heart disease or other risk factors—such as your age, family history, smoking, high blood pressure, or diabetes—your health care provider may advise more frequent checks.

The range of healthy cholesterol numbers varies according to age, sex, family history, and other risk factors. Here’s a general breakdown of what constitutes healthy levels:

• Total cholesterol: Less than 200 mg/dL
• LDL cholesterol: Less than 100 mg/dL
• HDL cholesterol: Higher than 60 mg/dL
• Triglycerides: Less than 150 mg/dL

It’s important to talk with your health care provider regarding your cholesterol numbers as well as other aspects of your health so that you have a clear picture of where you stand. The earlier you know, the earlier you can take action if needed.

What can I do to improve my cholesterol levels?

The good news is, you have more control over your cholesterol than you might think. Several factors play a role in determining your cholesterol levels:

• Diet: Foods rich in healthy fats, like avocados, nuts, and fatty fish, can help raise HDL cholesterol and lower LDL levels. Avoid foods that are high in saturated fats, trans fats, and cholesterol, like red meat, butter, and full-fat dairy products.
• Exercise: Physical activity helps raise HDL cholesterol levels. The American Heart Association recommends at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous activity.
• Weight: Maintaining a healthy weight is important for keeping cholesterol levels in check. Even a modest weight loss can have a positive impact on your cholesterol.
• Genetics: Your family history can also influence your cholesterol levels. If high cholesterol runs in your family, you may need to be extra cautious and monitor your numbers regularly.
• Smoking: Smoking lowers your HDL cholesterol and damages your blood vessels, making it easier for LDL cholesterol to stick to artery walls. Quitting smoking can improve your cholesterol levels and overall heart health.
• Alcohol: Excessive drinking can lower HDL cholesterol and increase triglyceride levels.

What about medication?

Making healthy lifestyle choices is a powerful way to reduce cholesterol levels. However, sometimes it’s not enough. Thankfully, there are many safe medications, such as statins, that are highly effective. Your health care provider can help you determine whether medication will be helpful and can guide you toward the right type of medication for your needs.

The takeaway: take action early

The first step is to know your numbers. Whether it’s adjusting your diet, exercising more, or working with your doctor to manage your cholesterol through medication, the sooner you act, the better your chances of reducing your risk of heart disease and stroke.