Your Guide to Cholesterol and Heart Health

So, what does high cholesterol mean? In a nutshell, this speaks to having an elevated level of low-density lipoproteins in your blood. Also known as LDL cholesterol, an elevated level of this type of lipid predisposes you to vascular plaque, peripheral artery disease, heart disease, or a clot reaching the brain.

Some symptoms of a high cholesterol level include fatty deposits underneath the skin and around the eyes, chest pain (angina), cramps in the legs, and frequent shortness of breath. A high body mass index (BMI) could also indicate elevated blood levels since the figure could mean you are moderately or severely overweight.

If you are here, the question on your mind must be, "What is a good cholesterol level?" Indicated in milligrams per deciliter (mg/dL), the desired total cholesterol level for adults is less than 200 mg/dL. Doctors consider 200-239 mg/dL borderline high, and a level equal to or above 240 mg/dL as overall high.

Maintaining a LDL (bad cholesterol) level below 100 mg/dL is essential. This approach is especially true for persons already living with chronic illnesses, especially type 1 and 2 impaired blood sugar and heart disease. Healthcare professionals consider 100-129 mg/dL as near optimal, 130-159 mg/dL as borderline optimal, 160-189 mg/dL as high, and 190 mg/dL or more as very high.

As for HDL (good cholesterol), a reading of greater than 40 mg/dL is acceptable. Of course, the higher this number is, the lower your risk of heart disease.

"How long does it take to lower cholesterol?" You ask. As far as questions go, though, this isn't one of the easiest to answer. In all honesty, the amount of time required to lower cholesterol differs from one individual to another. Although some sources may give a timeline between 3 and 6 months, the general rule of thumb is to use the timeline as a point of reference, not as a number cast in stone.

All the same, a change in diet, regular exercise, moderate alcohol intake, and quitting smoking could have you noticing results in as little as 6 weeks. As you may already know, consistency is key when it comes to proper cholesterol management.

And while these lifestyle changes may be sufficient for some people, others may need complementary medication. It is our recommendation that you involve your healthcare provider in your journey for proper guidance and optimal results.

If you're serious about making positive lifestyle changes, you must have pondered on how to lower cholesterol with diet. Lucky for you, healthy feeding is one of the most assured ways you can reduce your cholesterol. To achieve your desired results, do the following:

• Consume Less Saturated Fats

We get it. Full-fat dairy products and red meat are tantalizing, to say the least. But unfortunately, they raise your cholesterol to insane levels. You'll have to consume less of them to get it to optimal levels.

• Get Rid of Trans Fats

If you're one to check the ingredient list on the foodstuff you purchase, you must have come across partially hydrogenated vegetable oil. Manufacturers use this ploy to hide trans fats from the regular consumer, but we're here to shed the light. If you ever encounter this ingredient, your best bet is to avoid this product altogether.

Ask us, and we'll tell you that "how to increase good cholesterol" must be a question that has crossed your mind more times than you'd like to admit. According to healthcare professionals, consuming olive oil is your first step into achieving your desired results. The healthful fat contained within is also known to reduce heart disease, and if this isn't your objective, we don't know what is.

Following a ketogenic diet has also been shown to have similar effects, as has committing to a low-carb diet. Adding coconut oil to the mix could have you reaching your goals faster, and maintaining these habits could give you a lifelong healthy weight.

If we were to give a blanket response to what foods cause high cholesterol, we'd say avoid all animal products, particularly dairy and red meat. But we'll delve deeper since we want to be on the same page as you. Foods rich in saturated fats are not good for you, and they include the following:

• Butter
• Tropical oils (including palm and coconut oils)
• Fried foods
• Sweets
• Baked foods
• Full-fat dairy (we're talking whole milk and cream)
• Red meat (such as lamb and beef)
• Processed foods (like sausages)

If you are to take saturated fats, ensure that they constitute less than 10% of your daily calorie intake.

Did you know your diet has a powerful effect on your overall cholesterol levels? If your answer was affirmative, you must be wondering what foods help lower cholesterol. The following are foods that, in addition to lowering your cholesterol levels, reduce your risk of developing heart disease:

• Legumes

Legumes are rich in proteins, minerals, and fiber, all of which work towards lowering your body's high cholesterol levels.

• Avocados

In addition to being a nutrient-dense fruit, avocados are rich in fiber and monosaturated fats.

• Whole Grains

In recent years, whole grains such as oats and barley have been known to improve cardiovascular health. Oats contain lots of beta-glucan, a fiber that works to reduce the body's cholesterol levels. Barley, on the other hand, significantly lowers LDL cholesterol.

• Nuts

Similar to avocados, nuts are also nutrient-dense. In fact, walnuts and almonds are our number-one recommendation in this entry. They both feature in studies promoting heart health, and walnuts are rich in polyunsaturated fats.

Doctors measure cholesterol in milligrams per deciliter, abbreviated as mg/dL. If you are concerned on what is the normal range for total cholesterol, the number you are looking for is less than 200 mg/dL. Results showing 200-239 mg/dL are borderline high, while those reading 240 mg/dL and above are definitely high.

If you are worried about bad cholesterol, the optimal level is less than 100 mg/dL, particularly if you suffer from heart disease or diabetes. Ideally, you should try to land your cholesterol levels below that, but if you can't, healthcare professionals still consider 100-129 mg/dL as near optimal. As for good cholesterol, a reading of over 40 mg/dL is acceptable. However, a higher reading can lower your risk of heart disease.

Off the top of your head, what is normal cholesterol by age? Although what doctors consider a normal cholesterol level may differ from individual to individual, the following are the general guidelines when age comes into play:

• 19 and younger

People in this age bracket need to have a cholesterol level below 170 mg/dl. HDL cholesterol should be above 45 mg/dL, while LDL cholesterol should be below 110 mg/dL.

• 20 and older

For individuals aged 20 and older, their total cholesterol levels should fall between 125 and 200 mg/dl. For HDL, males should have levels greater than or equal to 40 mg/dl, while females should demonstrate figures greater than or equal to 50 mg/dl.

Yes, studies suggest that stress increases your body's LDL cholesterol level. Healthcare professionals state that stress prompts your body to produce more metabolic fuel, stimulating the liver to produce more LDL cholesterol as a result.

Also, stress interferes with the body's ability to break down consumed fats in an efficient manner. In turn, this deficiency leads to the increased accumulation of unwanted lipids in your body. Stress also inadvertently leads to poor feeding habits. In such cases, one may end up consuming processed foods, red meat, full-fat dairy, sweets, and other related foods in quantities above the minimum recommended amounts. Slowly but surely, these foods will lead to an overaccumulation of unwanted fats.