Cholesterol is a substance found in your blood that is used in your body to build healthy cells, produce hormones such as steroids, and create bile acids that digest fat. Although cholesterol has a negative reputation, not all types of cholesterol are bad for you. Two types of cholesterol exist: high-density lipoprotein (HDL) – the good cholesterol, and low-density lipoprotein (LDL) – the bad cholesterol.

LDL cholesterol

LDL is considered bad cholesterol because it contributes to plaque buildup in your arteries. Cholesterol is carried through your blood vessels to your cells. As it travels, some LDL cholesterol sticks to the walls of your arteries and builds up over time.

This buildup is called plaque, which narrows your arteries and makes it more difficult for blood to flow through. The result is atherosclerosis, which increases the risk of heart disease, heart attack, and stroke.

HDL cholesterol

HDL cholesterol is considered the good cholesterol because it helps remove LDL cholesterol from your arteries. This cholesterol picks up LDL cholesterol and returns it to your liver, where it’s broken down and removed from your body.

The higher your HDL cholesterol level, the more protection you have against heart disease. HDL has anti-inflammatory and antioxidant properties, which help protect your arteries from damage.

How to lower your bad cholesterol levels

There are a few things you can do to help lower your LDL cholesterol levels. They include:

Exercise regularly and increase your physical activity

Exercise helps boost your HDL cholesterol levels and also lowers your triglycerides. Triglycerides are fat found in your blood, along with LDL cholesterol. When you exercise, enzymes such as lipoprotein lipase are stimulated, helping to remove LDL cholesterol from your arteries and blood vessels.

Eat a heart-healthy diet

Most LDL cholesterol comes from the saturated and trans fats in animal products, such as red meat and full-fat dairy. Trans fats may also be found in partially hydrogenated vegetable oil. To help improve your heart health, replace oils that contain trans fat with natural oils, such as coconut oil, palm oil, and cocoa butter.

You will easily lower your LDL cholesterol levels by reducing the amount of saturated and trans fats in your diet. Replace them with oils that are low in saturated fats, such as olive oil, canola oil, nuts, seeds, and avocados.

Also consider eating plenty of fiber-rich foods, such as fruits, vegetables, and whole grains. These foods help reduce LDL cholesterol by binding to it in the digestive tract and carrying it out of your body. Good sources of fiber include oatmeal, lentils, beans, apples, and barley.

Limit alcohol consumption

Drinking too much alcohol raises your LDL cholesterol levels. Alcohol contains calories that add up and lead to weight gain. This excess weight leads to higher LDL cholesterol levels by increasing the amount of fat in your blood.

Quit smoking

Smoking damages the lining of your arteries, making it easier for plaque to build up. Additionally, smoking lowers your HDL cholesterol levels and raises your LDL cholesterol levels by increasing the bad fats in your blood. And cigarette smoke contains harmful chemicals such as carbon monoxide and cyanide, which damage your heart and blood vessels.

Quitting smoking helps reduce your risk of heart disease and improve your overall health. If you need help quitting, talk to your doctor about nicotine replacement therapy or other medications to help you quit.

Take cholesterol-lowering medications

If lifestyle changes aren’t enough to lower your LDL cholesterol levels, your doctor may prescribe cholesterol-lowering medications. These include statins, niacin, bile acid resins, and cholesterol absorption inhibitors.

Statins are the most common type of cholesterol-lowering medication. They work by blocking a substance your liver needs to make cholesterol. Statins also help your body reabsorb LDL cholesterol, removing it from your blood vessels.

Your doctor will prescribe the right medication and dosage based on your unique situation. Follow up with your doctor to ensure the medication works and discuss any side effects you may be experiencing.

Check your cholesterol levels

It is important to get your cholesterol checked with a simple blood test. The results will show your total cholesterol levels as well as the levels of your LDL and HDL cholesterol. Doctors recommend more frequent testing if you have a family history of heart disease, high LDL cholesterol levels, or other risk factors for heart disease.

Understanding your cholesterol numbers is an important step in taking control of your heart health. If your LDL levels are high, work with your doctor to create a plan to lower your LDL cholesterol. Making lifestyle changes and taking cholesterol-lowering medications help reduce your risk of heart disease and improve your overall health.

What is considered a healthy level of cholesterol?

The American Heart Association (AHA) recommends that everyone aged 20 and over have their cholesterol checked at least once every 4 to 6 years.

Your doctor will interpret your cholesterol numbers using the AHA’s guidelines. AHA states that a healthy total cholesterol level is less than 200 mg/dL. A level between 200 and 239 mg/dL is borderline high, and a level of 240 mg/dL and above is high.

For LDL cholesterol, a level less than 100 mg/dL is optimal. A level between 100 and 129 mg/dL is near optimal/above optimal. A level of 130 mg/dL and above is high.

A level of 60 mg/dL and above for HDL cholesterol indicates a decreased risk of heart disease. A level below 40 mg/dL is a major risk factor.

If your cholesterol levels are not within the healthy range, your doctor will work with you to create a management plan.

Take preventive care to lower your risk of heart disease

Knowledge is power when it comes to your heart health. Learning to distinguish between good and bad cholesterol will help you eliminate bad cholesterol intake while maintaining good cholesterol. This will help reduce your risk of developing heart disease and improve your overall health.

If you're given prescription medication to lower your cholesterol, ModRN Health helps you save money on your prescription costs. We offer a free tool that compares the prices of prescription medications at different pharmacies, so you’ll find the lowest price.

You also get reward points for future purchases every time you or someone you refer fills a prescription through ModRN Health. To help with your medication schedule, set prescription reminders using SMS or email on the ModRN Health website.

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