Cholesterol Explained: Good vs Bad Cholesterol and How to Keep Your Heart Healthy
Cholesterol is an essential element for the overall body, but it is often put under a negative light. This waxy substance is important for building cells, digesting food, and making hormones. But a slight imbalance in the cholesterol levels may affect health negatively. You might have heard people labelling cholesterol as the cause of their falling health, but this statement is only half-true.
This waxy-fat like substance is divided into two-HDL and LDL. Understanding both these cholesterol types is crucial for a healthy lifespan. In this article, we will be knowing more about the good and the bad cholesterol and ways to keep a healthy heart.
What are Bad Cholesterol and Good Cholesterol?
Bad Cholesterol is also known as the LDL or Low-Density Lipoprotein. LDL has an adverse effect on heart health. It carries cholesterol to the issues and builds up on the walls of arteries. This can narrow the arteries and increase the risk of heart attacks and strokes. Bad cholesterol is also the cause of chest pain and plaques. Cholesterol builds up and bars the supply of fresh oxygen into the body.
Good Cholesterol is commonly referred to as HDL or High-Density Lipoprotein. HDL supplies cholesterol from the arteries to the liver. It helps in removing any excess cholesterol from the blood. More the Good Cholesterol levels, lesser is the risk to heart health.
Optimal Limit of Good and Bad Cholesterol
Both HDL and LDL play a major role in overall functioning of our body, but we should keep the levels in check to avoid any heart-related issues. Here we have outlined the average cholesterol levels.
Bad Cholesterol Levels;
100-129 mg/dL: Near optimal
130-159 mg/dL: Borderline high
160-189 mg/dL: High
190 mg/dL and above: Very high
A spike in these levels may cause issues like shortness of breath, chest pain, and even heart attacks. A regular cholesterol checkup can help one know the current condition of the body.
Good Cholesterol Levels;
For HDL cholesterol, higher levels are desirable:
Men: 40 mg/dL or higher
Women: 50 mg/dL or higher
Optimal for both sexes: 60 mg/dL or higher
Now that we are aware of the optimal limit of HDL and LDL, let’s find out the causes behind the fluctuations in the level.
What are the Causes of High LDL and Low HDL?
Following the common causes behind Low HDL;
Unhealthy diets- Junk and processed food which is filled with saturated fats and trans fats is loved by everyone. But too much of its consumption can increase the LDL limits.
Lack of Physical Activity- Sedentary lifestyle has taken over. Most people either don’t have time or are unwilling to do any physical activity. Lack of exercises can raise the LDL levels, significantly.
Heredity- Sometimes family history can also pass on high LDL to other generations.
Obesity- Higher cholesterol levels can increase obesity and vice versa. Obesity is the reason behind the production of bad cholesterol.
Causes of Low HDL levels;
Lifestyle habits- Such as smoking, obesity, bad diet etc. Can cause low levels of LDL cholesterol.
Existing health issues- Metabolic issues like Diabetes and high blood pressure can lower the good cholesterol.
Inherited disorders- Like Tangier disease or Hypothyroidism can cause HDL to drop down the optimal levels.
Certain medications- Some medicines like beta-blockers, anabolic steroids, and some diuretics can mess with the HDL levels too.
By now, you know the causing agents behind low good cholesterol and high bad cholesterol levels. Now let’s take a look at ways to keep the heart healthy.
How to Keep Your Heart Healthy?
Here are a few things that you can do to keep your heart health better and free from risks;
Stress Management- One of the main reasons behind physical ailments and mental disorders, stress has become a part of our busy lives. But successful stress control can increase your chances of having a healthy heart.
Good Sleep- Sleep is the non-negotiable for a healthy body. Aim for 6-8 hours of sleep. Practice yoga or meditation to induce a good and care-free sleep.
Healthy diet- No matter whether you have high LDL or not, a balanced diet is the pillar for a long span of life without any diseases. Incorporate more protein, fiber, and micro greens into your daily food.
Monitor Vitals: Know your numbers for blood pressure, cholesterol, and blood sugar, and keep them within a healthy range
Weight management- Being physically active and managing weight is not only important to keep the body in shape, but it is equally essential to keep the heart healthy.
Limit the Junk- Be mindful of what you eat, avoid processed and market-bought food. Replace it with fruit, salads, and fresh juices.
No Smoking- Tobacco consumption is one of the main reasons behind a high LDL level. It can even lead to heart strokes. Nicotine should be eliminated entirely from the body.
Physical activity- Aim for at least half an hour of any physical activity of your choice. Start with basic walking, jogging, or cardio. For supervision, you can even join gym classes.
FAQs
Which foods help lower the bad cholesterol naturally?
Some foods which help lower the bad cholesterol naturally are; Soluble Fiber; Oats, beans, lentils, and apples are excellent sources of fiber. They bind the cholesterol and remove it before it enters the blood. Avoiding Trans Fats; Limited consumption of red meat, dairy items, and avoiding packaged foods. Plant Sterols; Foods enriched with plant sterols or stanols can block the absorption of cholesterol.
How often should I get my cholesterol levels checked?
You should get the cholesterol level checked as per your age, any existing disease, and your current health condition. Annual checkups are ideally recommended.
Are Eggs bad for heart health?
For most people, dietary cholesterol from eggs has a minimal impact on blood levels. Saturated and trans fats found in processed foods are far more influential in raising "bad" LDL