Cholesterol is a substance of waxy, fat-like structure present in your cells and bloodstream and is essential for your body to work properly. Cholesterol is synthesized in your liver with all the cholesterol your body requires being produced by your liver. The last percentage of the cholesterol in your body is derived from foods of animal origin such as meat and dairy products.
If your blood cholesterol is high, the cholesterol can mix with other substances to create bad stuff called plaque that can cause the blood vessels to narrow and possibly, cause a heart attack or a stroke. One can manage high cholesterol by taking a high-fiber diet, undertaking some exercises, and using some medications when required.
Recently, doctors and scientists have popped the concept of bad and good cholesterol and encouraged the populace to keep a balance between the two. To expand on this, it is important to discuss the contrast between good and bad cholesterol, the functions of both in the body and how one can ensure that they are at the right cholesterol level.
What is Cholesterol?
Cholesterol is an essential lipid found in all cells of the body. It's essential for various bodily functions, including hormone production, vitamin D synthesis, and cell membrane formation. However, not all cholesterol is created equal. Understanding the difference between good cholesterol (HDL) and bad cholesterol (LDL) is key to maintaining cardiovascular health. There are two main types of lipoproteins: Cholesterol - low-density lipoprotein (LDL), and High-density lipoprotein (HDL).
Good Cholesterol (HDL) vs. Bad Cholesterol (LDL)
1. High-density lipoprotein (HDL)
High-density lipoprotein is often commonly referred to as good cholesterol because it carries cholesterol away from the body. Then, HDL takes cholesterol for deposit in the liver and it is removed from the body. Dietary HDL is thought to be beneficial to humans because high levels of this protein are thought to be correlated with reduced incidences of heart disease and stroke.
Ideal HDL Levels:
Men: 40 mg/dL or higher
Women: 50 mg/dL or higher
Optimal Range for Both Genders: Above 60 mg/dL
Benefits of HDL:
Lower intra-arterial plaque formation
Minimizes the dangers associated with atherosclerosis
Supports the health of the cardiovascular system
2. Low-density lipoprotein Cholesterol
Low-density Lipoprotein or LDL is known as bad cholesterol because it plays a major role in depositing plaque in the arteries. This leads to the accumulation of plaque and thickening of artery walls, thus causing the disease known as atherosclerosis which exposes anyone to heart attacks, strokes, etc.
Ideal LDL Levels:
Optimal: Less than 100 mg/dL
Near-Optimal: 100-129 mg/dL
High Risk: 160 mg/dL or above
Causes Of Cholesterol Levels.
There are various causes of cholesterol in the body including genetic makeup, age, sex, diet, and even one's lifestyle. Most experts state that genetic makeup is one of the biggest contributors to a person's cholesterol level. It was also found that cholesterol rises with age and that male subjects had higher cholesterol levels than females. Some of these are diet and lifestyle factors such as lack of exercise, obesity, and smoking that can trigger high levels of cholesterol which in turn poses a danger to heart diseases.
Tips to Improve Cholesterol Levels
Dietary and lifestyle changes are known to play crucial roles in managing cholesterol levels in the blood. Here are some ways to manage cholesterol levels:
1. Diet: Make it your practice to consume foods that have high fructose and are low in saturated fats and trans fats. Limit meals rich in saturated and trans fats because they increase LDL cholesterol. Cholesterol-raising foods include foods that are rich in omega-3 fatty acids like fish.
2. Exercise: Daily physical activity assists with increasing levels of HDL and decreasing levels of LDL. Choose moderate-intensity aerobic activity for at least 150 minutes every week or vigorous-intensity aerobic activity for at least 75 minutes per week.
3. Weight Management: That way, there would be decreased chances of acquiring high cholesterol levels for those who are overcrowded, maintaining a healthier weight. Obesity can raise levels of LDL cholesterol and at the same time reduce levels of HDL cholesterol.
4. Smoking Cessation: It is a known fact that smoking reduces the level of high-density lipoprotein cholesterol, also known as good cholesterol, and is bad for the heart. Smoking cessation can reduce cholesterol levels and enhance cardiac health notably.
5. Alcohol Consumption: Drinking alcohol in large amounts may also cause cholesterol to increase and heart disease to occur. Low to moderate alcohol drinking (one unit for women and two units for men per day) may positively affect an HDL level.
6. Medication: Often, the doctor prescribes the drugs that help reduce high cholesterol levels. For example, statins are drugs that are used to decrease the concentration of LDL, the known bad cholesterol, in the blood.
Conclusion
HDL or good cholesterol and LDL or bad cholesterol are significant factors in comprehending cardiac health and heart disease. It implies that people who want to change their high cholesterol levels to avoid diseases of the heart should embrace healthy lifestyles and make the right changes in their diet plans. As always, please consult your healthcare professional to find out how you can keep your cholesterol in check.
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