What is cholesterol?
Cholesterol is a waxy, fat-like substance that is found in all cells of the body. Although some cholesterol is needed to make hormones, vitamin D, etc. our body naturally makes the right amount that we need. But as we know we can also obtain cholesterol from food source such as eggs, chicken, or beef (animal products).
There are two types of cholesterol LDL the “bad” cholesterol (builds up on arteries walls) and HDL the “good” cholesterol (takes the cholesterol from your body to the liver where it is removed from your body).
What are risk factors that may increase your LDL?
- Cigarette smoking
- High blood pressure (140/90 mmHg or higher or on blood pressure medication)
- Low HDL cholesterol (less than 40 mg/dL)
- Family history of early heart disease (heart disease in father or brother before age 55; heart disease in mother or sister before age 65)
- Age (men 45 years or older; women 55 years or older)
What should your cholesterol Levels be?
Total Cholesterol Level
|Less than 200 mg/dL||Desirable|
|200-239 mg/dL||Borderline high|
|240 mg/dL and above||High|
|LDL (Bad) Cholesterol Level||
LDL Cholesterol Category
|Less than 100 mg/dL||Optimal|
|100-129 mg/dL||Near optimal/above optimal|
|130-159 mg/dL||Borderline high|
|190 mg/dL and above||Very High|
HDL (Good) Cholesterol Level
HDL Cholesterol Category
|Less than 40 mg/dL||A major risk factor for heart disease|
|40-59 mg/dL||The higher, the better|
|60 mg/dL and higher||Considered protective against heart disease|
Most cholesterol panels (blood test) will also include triglycerides. These are a kind fat that can increase your risk of heart disease. Ideal range for triglycerides would be below 150 mg/dL.
What can you do improve your values?
- Diet (Reduce the amount of total saturated fat, cholesterol (less than 200 mg per day) and trans fat (aim for 0 grams per day) you consume. Choose foods such as: fresh/frozen fruits, vegetables, whole grains, low-fat or nonfat dairy products or alternatives, fish, poultry without the skin, and, in moderate amounts, lean cuts of red meats.)
- Weight (If you are overweight you may consider reaching a more desired weight.)
- Physical Activity (You crossfit this shouldn’t be too much of a problem, but you may want to consider the general guidelines of being active at least 5 days per week for 30 minutes each day.)
- Medications (Your healthcare provider can help decide which type of drug is best for you if needed.)
Source: National Heart, Lung, and Blood Institute