The human body naturally produces cholesterol and can have it from certain foods to maintain heart health. Although the word ‘cholesterol’ is seen in a bad light, it’s vital for the seamless functioning of the body. The liver in an individual’s body generates enough cholesterol to produce hormones and vitamin D while supporting heart health and digestion. 

But this cholesterol can also become your biggest enemy because too much of its level can lead to a buildup of plaque called atherosclerosis. It further elevates your risk of blood clots, which can cause stroke or heart attack. 

So, how can you know when you have good or bad cholesterol? This article will explain the difference between good and bad cholesterol, the ideal cholesterol range, and how to manage it.

Knowing the Difference Between Good and Bad Cholesterol

Good Vs. Bad Cholesterol: What to Know?

In the blood, the lipoproteins transport the cholesterol throughout your body. They are made of proteins and fats and can be categorised into two types- HDL and LDL. Read on to learn what is HDL and LDL to understand all about good vs bad cholesterol: 

• Bad Cholesterol: An Overview

Good cholesterol can turn into a bad one when its level increases than required. The LDL or low-density lipoprotein is the bad cholesterol as it takes the cholesterol to your arteries, where it can accumulate in the vessel walls, leading to plaque buildup. It further narrows down and hardens your arteries and clogs the walls of blood vessels, blocking the blood and oxygen flow to your heart and other body organs. 

Not managing the high LDL cholesterol for long can cause severe health issues, including stroke, heart attack, peripheral disease, or kidney disease.

• Good Cholesterol: An Overview

HDL, or high-density lipoprotein, is the good cholesterol as it absorbs the cholesterol and moves it to your liver, where it’s broken down and flushed out from your body. Therefore, HDL prevents the cholesterol from accumulating in your arteries, improving your cardiac health.

Knowing the Ideal Ranges of Cholesterol

Now that you are aware of the good and bad cholesterol, what should be the ideal cholesterol levels? To keep your body functioning and maintain your heart health, you should have high levels of good cholesterol, i.e., HDL and low levels of bad cholesterol, i.e., LDL. 

Moreover, keep in mind you can’t pinpoint high cholesterol via noticeable symptoms. The only way to determine your cholesterol levels is by a blood test measuring cholesterol in milligrams per deciliter (mg/dL). After getting your cholesterol level checked, your ideal ranges should be:

• Total cholesterol: It should be below 200 mg/dL.
• Triglycerides: Their level should be less than 150 mg/dL.
• HDL: Its level should be higher than 45 mg/dL for males and 55 mg/dL for females.
• LDL: For individuals not having any heart disease, diabetes, or blood vessel disease, the LDL level should be below 130 mg/dL. It should be below 100 mg/dL for individuals having these medical ailments or high cholesterol.
• VLDL: It should be no more than 30 mg/dL.

What are the Causes of High Cholesterol?

Here are some common lifestyle or medical causes of high cholesterol:

• Inactivity: Living a sedentary, inactive life can lead to weight gain, which is directly linked to high cholesterol levels.
• Eating a high saturated fat diet: Regularly having foods high in saturated fats can increase your LDL cholesterol levels. Some foods with high saturated fats are pizza, donuts, burgers, french fries, sweets like gulab jamun, jalebi, ladoos, burfi, fried street food like samosa, pakoda, puri, ets
• Obesity: Overweight people are usually at a higher risk of increased cholesterol levels.
• Menopause: For some women, their cholesterol levels can witness a surge after hitting menopause.
• Medical conditions: Some medical conditions that can increase your LDL cholesterol levels include liver conditions, type 2 diabetes, alcohol and smoking addiction, vessel disease, and underactive thyroid.
• Genetics: Familia hypercholesterolemia (FH) is a genetic condition that can result in an inherited form of high cholesterol. It can further increase the risk of heart disease at a very young age.

How to Manage Your High Cholesterol?

Your body should enjoy good cholesterol levels and low bad cholesterol levels to live a healthy life. So, how can you manage your high cholesterol? Besides having doctor prescribed high cholesterol medication, you can follow these lifestyle changes to treat your high cholesterol:

1. Exercise regularly or be involved in any physical activity

Moderate exercises or any physical activity can help increase your HDL cholesterol. So, consider engaging in at least 20 minutes of aerobic activity or 30-minute exercise four to five times a week. So, consider:

2. Lose weight

Weighing more, even by a few extra pounds, can lead to high cholesterol. So, consider losing weight by taking small steps. For instance, switch the sugary beverages to normal water, have healthy snacks, keep track of your calories, or include more activities, such as using stairs or taking walks, in your daily routine.

3. No Alcohol

No alcohol as per latest guidelines.

4. Quit smoking

Quitting smoking can improve your blood pressure, heart rate, blood circulation, lung function, and heart health while improving your HDL cholesterol. 

Conclusion

You are aware of the good vs bad cholesterol and, thus, can better manage your cholesterol levels and keep your heart healthy.