What Is A Healthy Blood Cholesterol Level
For people who have plaque in their arteries or who have other factors that put them at risk for cardiovascular disease, doctors recommend an ideal LDL level well below 70 mg/dl. For those without risk factors who have an LDL level at or above 190 mg/dl, the recommendation is to get this level down to below 100 mg/dl. People age 40 to 75 who are living with diabetes and whose LDL is at 70 or above may need medication.
How Can I Lower My Cholesterol Level
The first step in reducing your cholesterol is to maintain a healthy, balanced diet. It’s important to keep your diet low in fatty food.
You can swap food containing saturated fat for fruit, vegetables and wholegrain cereals. This will also help prevent high cholesterol returning.
Other lifestyle changes, such as taking regular exercise and giving up smoking, can also make a big difference in helping to lower your cholesterol.
If these measures don’t reduce your cholesterol and you continue to have a high risk of developing heart disease, your GP may prescribe a cholesterol-lowering medication, such as statins.
Your GP will take into account the risk of any side effects from statins. The benefit of lowering your cholesterol must outweigh any risks.
Read more about how high cholesterol is treated
What Are Normal Cholesterol Levels
The recommended targets for cholesterol vary slightly among different countries and health agencies. The US National Institutes of Health website lists the following optimal cholesterol and triglyceride values for people at low risk for heart disease, measured after a fast of 9-12 hours:
- Total cholesterol:< 200 mg/dL
- LDL cholesterol:< 100 mg/dL
- HDL cholesterol:> 40 mg/dL for men, > 50 mg/dL for women
- Triglycerides:< 150 mg/dL
LDL levels > 160 mg/dL are considered high, and levels 190 mg/dL and above are considered very high.
Many factors can affect your blood cholesterol, including genetics, hormonal changes, injury, and certain health conditions. For instance, people with untreated hypothyroidism often have elevated cholesterol.
A persons diet can also influence cholesterol levels sometimes significantly.9
Some would argue that since these cut-off points are based on epidemiologic studies, they likely do not apply the same to all individuals regardless of their baseline metabolic health and overall health. For instance, there are data that show people with low LDL levels can have heart attacks and people with high LDL can live long lives.10
The point is that LDL levels should be regarded as one of many variables for evaluating cardiovascular risk, using an individuals metabolic status and other risk factors to adjust that risk assessment up or down.
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Lowering Cholesterol With Weight Loss
If you could stand to lose a few pounds, probably the most important number to check on the label is calories per serving.
A recent study by researchers at the University of Surrey in England showed that when volunteers cut back on calories, it didn’t matter how much dietary cholesterol they consumed. Even when their diets contained up to 582 milligrams of cholesterol a day — far over the recommended amount — their blood cholesterol levels remained unchanged as long as they cut back on calories and lost weight.
“Cholesterol in packaged foods really isn’t a big issue,” says McManus. “Three much more important numbers on the nutrition facts panel are serving size, calories per serving, and the type of fats,” says McManus. “If you keep track of those, you don’t have to worry about how much cholesterol a packaged food contains.”
Five Ways To Lower Your Ldl On A Keto Or Low
Has your cholesterol increased on a low-carb diet? Do you fear that you may need to abandon this way of eating and its potential benefits?
Here are five ways you can reduce your total and LDL cholesterol levels while maintaining a keto or low-carb lifestyle. Consider trying them in this order.
1. Avoid Bulletproof coffee
Bulletproof coffee refers to adding butter, coconut fat or MCT oil in coffee. Avoid drinking significant amounts of fat at all when youre not hungry. This alone can sometimes normalize elevated cholesterol levels.23
2. Eat only when hungry
Only eat when hungry and consider adding intermittent fasting. This may reduce cholesterol levels. Although most research on intermittent fasting and LDL reduction come from low-quality observational studies during Ramadan, a recent pilot study of time restricted eating showed a significant reduction in LDL.24 While we need more data, this remains a promising intervention.
3. Eat foods higher in unsaturated fats instead of saturated fats
Foods higher in unsaturated fats include fats like olive oil, fatty fish and avocados. Replacing sources of saturated fat with these foods may be enough to lower LDL cholesterol.
However, remember that many unsaturated oils are highly processed. As with food, we recommend focusing on the least processed oils like olive oil, macadamia oil, and avocado oil.
4. Eat LDL-lowering keto-friendly foods
These low-carb plant foods may help lower cholesterol levels somewhat:
5. Eat more carbs
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What Treatments Are Available For High Cholesterol
Treatment may include:
Addressing risk factors. Some risk factors that can be changed include lack of exercise and poor eating habits.
Cholesterol-lowering medicines. Medicines are used to lower fats in the blood, particularly LDL cholesterol. Statins are a group of medicines that can do this. The two most effective types are atorvastatin and rosuvastatin. Other medicines that lower cholesterol levels are ezetimibe and PCSK9 inhibitors.
What You Should Worry About
Should you actually worry about cholesterol in food? The greater danger for everyone is in foods that are high in trans fats.
Those often appear on food labels as hydrogenated oils or partially hydrogenated vegetable oil, he says. Those types of fats do tend to raise cholesterol and do tend to increase the risk of heart disease.
All in all, look for trans fat and saturated fat on labels at the grocery store. The American Heart Association recommends limiting dietary saturated fat intake and focusing more on eating fruits, veggies, whole grains, lean animal protein or plant protein sources.
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Answering Your Questions About How The Keto Diet Impacts Cholesterol
Before diving into more details about the keto diet and cholesterol, lets start by looking at some basic facts about how cholesterol works.
For decades cholesterol has gotten as a bad rap, but in reality cholesterol plays many important roles in the body. For example, cholesterol has functions including:
- Helping with sex hormone production
- Forming structures of the brain
- Supporting cognitive/mental function, including in children and older adults
- Facilitating absorption of fat-soluble nutrients
- Ushering nutrients, triglycerides and other compounds into cells to be used for energy
Cholesterol in our body is present in the form of fatty acids that travel through the bloodstream. Whats important to understand about cholesterol is that the balance between LDL and HDL cholesterol is very important. If you have higher LDL, you also want to have higher HDL in order to help clear LDL from the bloodstream.
There are two different types of LDL cholesterol, the type that is often referred to as bad cholesterol: large particle LDL and small particle LDL . Whats the difference, and which one is more dangerous for heart health?
Pattern A carries more fat-soluble nutrients and antioxidants and can actually protect against oxidative stress, while pattern B is more likely to be oxidized and to form plaque buildup in the endothelial lining of the arteries, raising the risk for heart-related problems.
How does the keto diet affect cholesterol levels?
Not All Saturated Fat Is Created Equal
You can find saturated fat from animal and plant-based sources, says Dr. Nikola Djordjevic MD from MedAlertHelp.org. The saturated fat itself is made up of several fatty acids, so saturated fat can never be purely saturated as it varies .
Saturated fat that has higher HDL cholesterol content is better to incorporate into your diet than its counterpart LDL cholesterol, says Dr. Djordjevic . I would say eat less saturated fat from animal sources since it raises your LDL cholesterol. Eating healthy and including lots of fruits, veggies and nuts can help reduce cholesterol .
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Dietary Cholesterol Food Sources
Dietary cholesterol is a main steroid from animal tissues. The main food sources include egg yolk, shrimp, beef, and pork, poultry, as well as cheese and butter. According to NHANES data, the top five food sources of cholesterol in the American population are eggs, and mixed egg dishes, chicken, beef, and beef mixed dishes, burgers, and regular cheese . There are two main sources that contribute to and make up the liver cholesterol pool, namely dietary cholesterol , and de novo cholesterol which is synthesized in the liver or extra-hepatic tissue.
Reconsider That Cheeseburger With High Saturated Fat
Speaking of cheeseburgers, if you’re like many Americans, you occasionally eat lunch from a fast food restaurant. But before you order that double cheeseburger, consider this: A McDonalds Big Mac has 10 g of saturated fat and a Wendy’s Classic Double With Everything has a whopping 20 g of saturated fat . You might want to hold the fries and the shake, or better yet, order a plain burger instead.
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How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .
Visit your GP to determine whether you need to lower your cholesterol level and what action to take.
GPs can also do a heart health check, that calculates your heart disease and stroke risk.
Can Eating Change A Cholesterol Test
Cholesterol testing is recommended every five years for people over the age of 20, MayoClinic.com explains. Eating in the hours before a cholesterol test may interfere with the results, but it may not make a significant difference. Before taking a cholesterol test, talk to a doctor to discuss any steps needed to prepare.
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How Quickly Can Cholesterol Levels Change
The Cholesterol Levels in the blood is not only affected by the daily diet, but also depends on the speed at which the body manufactures and eliminates LDL cholesterol, and heart disease is caused by the amount of LDL cholesterol in the blood. The body can make the cholesterol the body needs without having to get extra from food.
There are reasons
for high and low cholesterol. Many factors determine whether your LDL cholesterol level is high or low, including:
There are genetic genes in the body that control the rate at which LDL cholesterol is manufactured and eliminated, thus affecting the level of LDL cholesterol. And familial hypercholesterolemia is a special hereditary high cholesterol condition, 1 in 500 people suffer from it, leading to the occurrence of early heart disease.
There are two substances in food, which will increase LDL cholesterol
- Saturated fat: A type of fat mainly derived from animals.
- Cholesterol: It also comes from animal food.
Eating too many foods containing saturated fat and cholesterol is the main reason for high cholesterol and high heart disease rate because saturated fat can increase the level of Low cholesterol more than any other food. Therefore, reducing the consumption of saturated fat and cholesterol-rich foods is very important to reduce blood cholesterol levels.
Regular exercise can lower LDL cholesterol levels.
Age and gender
Tests For High Ldl Cholesterol
There are several different tests doctors use to check for high LDL cholesterol levels
- Direct LDL Test This test is purely to measure your LDL levels and does not test or check anything else. This test can be carried out at any time of the day, regardless of whether you have eaten or not.
- Fasting Cholesterol Test This type of test measures HDL and LDL cholesterol, as well as fats and something known as triglycerides.
- Simple Cholesterol Test This is the test most commonly carried out by the doctor in his surgery, the results of which will determine whether the person requires any further testing. This test is basic and simply measures cholesterol level, whether you have eaten before the test or not will have no bearings on the results.
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Why Does Cholesterol Increase Even If You Eat Healthy
The cholesterol is a substance natural fat that is found in all cells of the human body. Thus, it is an essential nutritional element for the correct functioning of the organism and when its levels are inadequate it can have negative consequences for health .
Most of the cholesterol is produced in the liver, although it is also obtained thanks to the consumption of certain foods. In this sense, many people control the intake of certain foods to avoid a rise in cholesterol.
Thus, the presence of excessively high cholesterol levels is called hypercholesterolemia, being the main reason for this phenomenon a diet rich in saturated fat. However, it may be the case of a healthy diet and an increase in this substance occurs in the body.
Myth: Eating Foods With A Lot Of Cholesterol Will Not Make My Cholesterol Levels Go Up
Fact: It can be complicated. We know that foods with a lot of cholesterol usually also have a lot of saturated fat. Saturated fats can make your cholesterol numbers higher, so its best to choose foods that are lower in saturated fats. Foods made from animals, including red meat, butter, and cheese, have a lot of saturated fats.
Instead, aim to eat foods with plenty of fiber, such as oatmeal and beans, and healthy unsaturated fats, such as avocados, olive oil, and nuts. Learn more about healthy diets and nutrition at CDCs nutrition, physical activity, and obesity website.
Talk with your health care provider about ways to manage your cholesterol. Learn more about medicines to lower cholesterol.
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How The Fat You Eat Affects Cholesterol Levels
The relationship between the fat we eat and our health, particularly our cardiovascular health, has been hotly debated for many years.
Heres what you need to know:
Not all fats are created equally.
The kinds of fat you eat matter more than the amount.
There are different types of fats in our diet:
Polyunsaturated fats: essential and important nutrients
Monounsaturated fats: can come from plant or animal products and are generally considered healthy
Saturated fats: less healthy than mono- and polyunsaturated fats
Trans fats: unhealthy fats
Swap Out Ice Cream For Fresh Fruit
According to the U.S. Department of Agriculture , the United States produced 49.9 million gallons of full-fat ice cream in 2019, up nearly 14 percent from the year before. The cold, sweet stuff is a staple in many American households. But did you know that a single cup of ice cream has more fat than a hamburger and almost double the saturated fat of a glazed doughnut? Skip the scoop and try a cup of fresh fruit for dessert instead. Fruit is low in calories and high in the fiber, vitamins, and nutrients you really need making it one of the best things you can eat to reduce the amount of cholesterol youre consuming.
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How Sugar Really Affects Your Cholesterol
If youre like most people, you probably think its high-cholesterol foods like eggs or shrimp that are the worst for your cholesterol levels. But thats not really the case.
Because its not actually the cholesterol in food thats the problem. Most of the cholesterol that circulates inside our bodies is made inside our bodies, and not absorbed from the diet. So, its not about avoiding foods that naturally contain cholesterol, its about avoiding foods that prompt our bodies to create cholesterol.
The most powerful driver of cholesterol production?
Believe it or not, its sugar!
When I say sugar, I mean added sugars and simple carbohydrates that can be rapidly turned into sugar within our bodies. Think not only sweets , but other foods containing or made from refined grains like white rice, breads, bagels and pasta.
All carbohydrates are absorbed as sugar. And when blood sugar levels go up , the body responds by releasing insulin. Insulin is a vital hormone that makes sure sugar is stored in our bodies for use between meals. But it doesnt just cause sugar to be stored. It shifts our bodies into storage mode in general.
What Is The Ideal Cholesterol Level
The ideal blood cholesterol level is below 150 milligrams per deciliter , based on the results of the Framingham Heart Study and other research. At that level, heart disease is very unlikely. Unfortunately, nearly 107 million Americans have cholesterol levels that are greater than 200 mg/dL, which is dangerously close to 225 mg/dLthe average cholesterol level of coronary artery disease victims.
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Myth: I Would Be Able To Feel It If I Had High Cholesterol
Fact: High cholesterol usually has no signs or symptoms. You may not know you have unhealthy cholesterol levels until it is too latewhen you have a heart attack or stroke. Thats why its so important to get your cholesterol levels checked at least every 5 years.1,2 Learn more about getting your cholesterol checked.
Occasionally, some people develop yellowish growths on their skin called xanthomas, which are cholesterol-rich deposits. People with xanthomas may have high cholesterol levels.
Aim For Cholesterol Balance When Eating Eggs For Breakfast
Once banned from the breakfast table, eggs are now generally considered a relatively healthy choice within limits.
A study published in May 2018 in The American Journal of Clinical Nutrition found that eating up to 12 eggs per week did not increase the risk of heart disease for people with prediabetes and type 2 diabetes. However, the whole diet must be considered.
You can make eggs part of a heart-healthy diet, according to the AHA, as long as you don’t load up on cholesterol from other sources, like meat with visible fat or skin and full-fat dairy.
So if you have an egg for breakfast, don’t have a cheeseburger for lunch.
Aim for balance, says Kristi King, RDN, a clinical instructor at the Baylor College of Medicine and the senior dietitian at Texas Childrens Hospital in Houston. If you are going to consume fried chicken, add a salad instead of fries. If you want fries, get the grilled chicken to go with it.
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