How To Lower Cholesterol: Smart Protein
To reduce cholesterol, limit red meat and eat more fish and lean poultry.
How to Prepare Healthy Proteins
- Trim all fat from meats, and remove all skin from poultry before cooking.
- Broil or bake, don’t fry foods.
- Drain fat from any meats before serving.
- Avoid processed meats such as hot dogs or cold cuts, even those labeled “reduced fat,” as many are still high in saturated fats and calories.
- Oily fish such as salmon or trout are high in omega-3 fatty acids, which can reduce triglyceride levels and improve HDL cholesterol levels.
- Soy proteins can also have a beneficial effect and help to reduce LDL cholesterol and triglycerides, while raising HDL cholesterol levels.
What Are The Symptoms Of High Cholesterol
Lifestyle factors include:
- an unhealthy diet– eating too much saturated fat is thought to increase levels of LDL or bad cholesterol
- lack of exercise – ;this can also increase your levels of LDL
- obesity – being overweight often means you also have higher levels of LDL cholesterol and triglycerides, and a lower level of the good HDL.
- drinking too much alcohol;
- smoking – if you smoke, a chemical in cigarettes called acrolein stops the good HDL from moving fatty deposits to your liver
Underlying conditions
- kidney disease
- transient ischaemic attack – or a mini stroke
- peripheral arterial disease
What Is The Difference Between Good Cholesterol And Bad Cholesterol
Good cholesterol is known as high-density lipoprotein . It removes cholesterol from the bloodstream. Low-density lipoprotein is the bad cholesterol.
If your total cholesterol level is high because of a high LDL level, you may be at higher risk of heart disease or stroke. But, if your total cholesterol level is high only because of a high HDL level, youre probably not at higher risk.
Triglycerides are another type of fat in your blood. When you eat more calories than your body can use, it turns the extra calories into triglycerides.
Changing your lifestyle can improve your cholesterol levels, lower LDL and triglycerides, and raise HDL.
Your ideal cholesterol level will depend on your risk for heart disease.
- Total cholesterol level; less than 200 is best, but it depends on your HDL and LDL levels.
- LDL cholesterol levels; less than 130 is best, but this depends on your risk for heart disease.
- HDL cholesterol levels; 60 or higher reduces your risk for heart disease.
- Triglycerides; less than 150 milligrams per deciliter is best.
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Factors That Affect Cholesterol Levels
Several factors can affect your cholesterol levels. This includes age and gender, diet, weight, exercise, and genes. For starters, its normal for cholesterol levels to rise as we get older. Women also tend to have lower cholesterol levels than men. That is until they reach menopause. After that, womens LDL levels often rise and the HDL may drop.
Further, being overweight and lack of exercise can increase your triglycerides. However, simply being more active and managing a healthy weight will help lower your triglycerides and raise your HDL.
What you eat plays a big role in your cholesterol levels. Consuming saturated fats, trans fats, and cholesterol can all increase your cholesterol levels. Finally, if high cholesterol runs in your family, you may be at a greater risk for developing it.
When Should My Cholesterol Levels Be Tested
Your GP may recommend that you have your blood cholesterol levels tested if you:
- have been diagnosed with coronary heart disease, stroke or mini stroke , or peripheral arterial disease
- have a family history of early;cardiovascular disease
- have a close family member who has a cholesterol-related condition
- are overweight
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Normal Cholesterol Range In Australia
High cholesterol carries no signs or symptoms, and youâll need a blood test to diagnose it. As a guide, health authorities recommend cholesterol levels should be no higher than 5.5 mmol per litre if there are no other risk factors present, or LDL levels less than 2 mmol/l for those who smoke, have high blood pressure or pre-existing heart disease.
According to the Australian Bureau of Statistics, 6.1% of all Australians had high cholesterol in 2017-18, a decline from 7.1% in 2014-15, and we fall into the middle rankings compared to other countries.
Can You Get Rid Of Cholesterol Deposits
Researchers are working on ways to eliminate plaque from coronary arteries. One method that has been proposed involves using combinations of medicines in healthy people aged 25 to 55 years. It is suggested that getting the levels of cholesterol down very low will allow arteries to clear up and heal up.
Several researchers believe that the way to reverse heart disease, and to prevent it in the first place, is found in a whole food, plant-based diet. Studies have been done that have shown that limiting nutrition to whole foods that are plant-based have been successful in reducing blood cholesterol and even, in some cases, lessening plaque buildup.
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Who Should Have A Cholesterol Test
Anyone can have their blood cholesterol level tested, but its particularly important for people that are over 40 years old, have high blood pressure, are overweight, or have a family history of coronary heart disease.
Adults aged between 4074 years, living in England are eligible for a free NHS Health Check which includes a blood cholesterol check. If you have a history of heart disease in the family or youre concerned you have high cholesterol, speak with your doctor who will be able to offer some advice.
Does Age Make A Difference To Recommended Cholesterol Levels
No, recommended cholesterol levels do not change based on age. It was once thought that high cholesterol becomes less of a problem as one ages.;However, there is now good evidence that lowering high cholesterol is of benefit even in the elderly.;
Previously, there was also concern that some cholesterol-lowering drugs like statins may interfere with ones cognitive function and that this might be more of an issue in the;elderly. This has now been debunked.; Nevertheless, it is worth starting with a low dose and gradually increasing to avoid any potential side effects.
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When Should You Contact Your Healthcare Provider About Your Cholesterol Levels
In truth, your healthcare provider will probably talk to you about your numbers first. As always, contact your provider if you have any new or worsening pain or other uncomfortable feelings. Make sure you know what medications you take and what they are expected to do. Call the provider if you have a reaction to the medicine.
Before you go to the office, and after you have had a cholesterol test, it helps to have a list of questions prepared about your test results and any proposed treatment.
A note from Cleveland Clinic
When considering cholesterol numbers, its important to remember that you really have the ability to make those numbers go in your favor. What you choose to eat, how much you are able to move and how you deal with lifes ups and downs are things that you can influence.
Last reviewed by a Cleveland Clinic medical professional on 07/31/2020.
References
Cholesterol Levels For Children
By comparison, acceptable levels of total cholesterol and LDL cholesterol in children are different.
- An acceptable range of total cholesterol for a child is less than 170 mg/dL. Borderline high total cholesterol for a child ranges from 170 to 199 mg/dL. Any reading of total cholesterol over 200 in a child is too high.
- A childs LDL cholesterol levels should also be lower than an adults. The optimal range of LDL cholesterol for a child is less than 110 mg/dL. Borderline high is from 110 to 129 mg/dL while high is over 130 mg/dL.
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What Types Of Cholesterol Are There
There are two different types of cholesterol including:
- “Bad Cholesterol” ;which carry cholesterol particles throughout your body. LDL cholesterol is bad because it builds up in the walls of your arteries, making them hard and narrow which can increase the risk of a heart attack.
- “Good Cholesterol” ;which picks up excess cholesterol and takes it back to the liver. Having high HDL is linked to lower risk of heart disease, heart attack, and stroke.;
What Are Normal Cholesterol Levels
Cholesterol is a fat-like substance found in the cells in your body. Cholesterol is found in some foods, like meat and dairy products. Your liver is responsible for making cholesterol. Your body needs it to function properly. There are two types of cholesterol high-density lipoprotein , or good cholesterol, and low-density lipoprotein , or bad cholesterol. Too much LDL cholesterol can increase your risk of heart disease.
The total cholesterol in your body is the amount of cholesterol in your blood. It consists of both LDL and HDL cholesterol. The good cholesterol, HDL, helps remove cholesterol from your arteries. The bad cholesterol, LDL, is the main source of cholesterol buildup and blockage in your arteries. Too much LDL can put you at risk for a stroke, heart attack, or other heart problems.
Cholesterol levels vary by age, weight, and gender. As you age, your body will produce more cholesterol. As an adult, you should check your cholesterol levels every four to six years to make sure youre in a healthy range.
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What Are Normal Cholesterol Levels For Women
Women typically have lower cholesterol levels than men, until they reach menopause. After menopause, womens LDL levels often rise and HDL levels drop. Here are the normal cholesterol levels for women :
- Total cholesterol: 125 mg/dL to 200 mg/dL
- Non-HDL cholesterol: less than 130 mg/dL
- LDL cholesterol: less than 100 mg/dL
- HDL cholesterol: 50 mg/dL or higher
Firstly What Is Cholesterol
Cholesterol is an essential type of fat that’s carried in the blood.
All cells in the body need cholesterol; it’s an essential part of cell walls in our bodies and has important roles, including to produce some hormones, maintain healthy nerve cells and in the synthesis of vitamin D.
Your body needs a small amount of cholesterol to function, but an imbalance between different types of cholesterol in the blood increases the risk of heart disease, one of the leading chronic diseases in Australia today.
About ¾ of the cholesterol in your body is made in the liver and a small amount may come from the food you eat. Various factors affect blood cholesterol levels including your diet and lifestyle, body weight and genes.
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How Is The Total Cholesterol Or Blood Cholesterol Test Done
A blood test is a routine test. A phlebotomist is the person whose job it is to draw blood. Blood is usually drawn from the vein in your arm. You will sit down and the phlebotomist will wrap a rubber band around your upper arm so that the vein in your elbow sticks out. Then they will use a needle to puncture the vein and remove blood. The blood is sent to the lab to be examined.
Youve probably been at health fairs where testing is offered. In that case, the person performing the test takes a drop of blood from your finger. The finger stick test uses a small blade to poke a hole in the tip of your finger to get the blood.
Why Do We Need Cholesterol
Cholesterol is important for everyone. Your body needs it to perform essential duties like making hormones, producing vitamin D, and building cells. It is also made and used by the liver to make bile which helps your body digest food.
Cleveland Clinic explains that your liver makes enough cholesterol to meet your bodys needs. While cholesterol is essential, having too much can cause problems. High levels of cholesterol can lead to a condition called hypercholesterolemia and having levels too low can lead to a condition called hypocholesterolemia. Cholesterol levels that are too low are uncommon but it can happen.
- Related
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What Are Normal Cholesterol Levels For Men
Just like children, certain risk factors like diet, genes, and exercise can alter cholesterol levels for men. Here are the normal cholesterol levels for men :
- Total cholesterol: 125 mg/dL to 200 mg/dL
- Non-HDL cholesterol: less than 130 mg/dL
- LDL cholesterol: less than 100 mg/dL
- HDL cholesterol: 40 mg/dL or higher
Hdl Cholesterol: ‘good’ Cholesterol
Not all cholesterol is bad. High-density lipoprotein cholesterol is considered “good” cholesterol because it actually works to keep the LDL, or “bad” cholesterol from building up in your arteries. The higher the HDL, the better. HDL levels of 60 mg/dL and higher can help reduce your risk for heart disease. Conversely, HDL levels of 40 mg/dL and lower are considered a high risk-factor for developing heart disease.
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What To Know About Triglycerides
In addition to cholesterol, you might hear about your triglycerides, another kind of fat found in the bloodstream. Women should pay particular attention to this. A high level of triglycerides seems to predict an even greater risk for heart disease in women compared with men, says Michos.
When you take in more calories than you need, your body converts the extra calories into triglycerides, which are then stored in fat cells. Triglycerides are used by the body for energy, but people with excess triglycerides have higher risk of medical problems, including cardiovascular disease. Drinking a lot of alcohol and eating foods containing simple carbohydrates , saturated fats and trans fats contributes to high triglycerides. High levels may also be caused by health conditions such as diabetes, an underactive thyroid, obesity, polycystic ovary syndrome or kidney disease.
Triglycerides also circulate in the bloodstream on particles that may contribute to plaque formation. Many people with high triglycerides have other risk factors for atherosclerosis, including high LDL levels or low HDL levels, or abnormal blood sugar levels. Genetic studies have also shown some association between triglycerides and cardiovascular disease.
High Cholesterol: Prevention, Treatment and Research
Can Bad Cholesterol Levels Be Too Low Can Good Cholesterol Levels Be Too High
It isnt often that people have bad cholesterol that is too low or good cholesterol that is too high. There are studies being done that suggest that extremes of any kind are not healthy for everyone.
Even though there is no clear-cut number about what LDL level is too low, levels under 40 mg/dL may be associated with certain health issues, including depression/anxiety, and hemorrhagic stroke.
However, there is data from clinical trials to support that there is no evidence of harm when LDLs remain <40mg/dl on statin therapy.
In some cases, genetic conditions can cause you to have very low cholesterol levels. In other cases, nutritional problems, some cancers, hypothyroidism and certain infections can also cause low cholesterol levels. In any of these types of situations, the underlying issues need to be addressed.
In terms of having too much of a good thing, researchers are studying the effects of too much HDL, the good cholesterol. No conclusions have been reached, but there have been studies into the possible relationship between high HDL and cancer, and a greater risk of heart attack among the high risk. Excessively high HDL may be dysfunctional HDL and not protective.
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How Often Should I Get A Cholesterol Test
When and how often you should get a cholesterol test depends on your age, risk factors, and family history. The general recommendations are:
For people who are age 19 or younger:
- The first test should be between ages 9 to 11
- Children should have the test again every 5 years
- Some children may have this test starting at age 2 if there is a family history of high blood cholesterol, heart attack, or stroke
For people who are age 20 or older:
- Younger adults should have the test every 5 years
- Men ages 45 to 65 and women ages 55 to 65 should have it every 1 to 2 years
What Does A Cholesterol Check Involve
A cholesterol test involves a a simple blood test, this can be done in two ways: ;
You can eat and drink normally before your test unless your doctor asks you not to. If you have a sample taken with a needle and syringe, you might be asked not to eat for 10-12 hours beforehand, usually overnight.
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Effects Of High Cholesterol Levels
The liver is the main processing centre for cholesterol and dietary fat. When we eat animal fats, the liver transports the fat, together with cholesterol in the form of lipoproteins, into our bloodstream.
Too much cholesterol circulating within LDL in our bloodstream leads to fatty deposits developing in the arteries. This causes the vessels to narrow and they can eventually become blocked. This can lead to heart disease and stroke.
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If you live in a body thats larger than the acceptable number on that chart in your doctors office and you have elevated cholesterol levels, youll likely be advised to lose weight.
The lifestyle modification tips mentioned here might contribute to weight loss for some but not for others.
Discuss with your doctor how changes to your diet, activity level, supplements, or medication may improve your cholesterol , even if your weight doesnt change.
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