Understanding Cholesterol
Cholesterol is a waxy substance found in your blood. While your body needs cholesterol to build healthy cells, having high levels of cholesterol can increase your risk of heart disease. Cholesterol comes from two sources: your liver, which produces all the cholesterol you need, and dietary sources such as meat, poultry, and dairy products.High cholesterol can lead to the development of fatty deposits in your blood vessels. Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries. Sometimes, those deposits can break suddenly and form a clot that causes a heart attack or stroke.
Types of Cholesterol
- LDL (Low-Density Lipoprotein): Often referred to as “bad” cholesterol, LDL can build up in the walls of your arteries, making them hard and narrow.
- HDL (High-Density Lipoprotein): Known as “good” cholesterol, HDL helps remove other forms of cholesterol from your bloodstream.
- Triglycerides: A type of fat in the blood. High levels of triglycerides can also increase the risk of heart disease.
Norms and Categories
Total Cholesterol:
- Normal: Less than 5 mmol/L
- Borderline High: 5 – 5.9 mmol/L
- High: 6 mmol/L and above
LDL Cholesterol:
- Optimal: Less than 3 mmol/L
- Near Optimal: 3 – 3.4 mmol/L
- Borderline High: 3.5 – 4.1 mmol/L
- High: 4.2 – 4.9 mmol/L
- Very High: 5 mmol/L and above
HDL Cholesterol:
- Low: Less than 1.2 mmol/L
- High: 1.2 mmol/L and above
Triglycerides:
- Normal: Less than 1.7 mmol/L
- Borderline High: 1.7 – 2.2 mmol/L
- High: 2.3 – 5.6 mmol/L
- Very High: 5.7 mmol/L and above.
Foods to Lower Cholesterol
Incorporating the following foods into your diet can help lower your cholesterol levels:
- Oats: Rich in soluble fiber, which can reduce LDL cholesterol.
- Barley and other whole grains: Help lower the risk of heart disease.
- Beans: High in soluble fiber and keep you full longer.
- Nuts: Almonds, walnuts, and other nuts can improve blood cholesterol.
- Fatty Fish: Rich in omega-3 fatty acids, which can lower triglycerides.
- Fruits: Apples, grapes, strawberries, and citrus fruits are rich in pectin, a type of soluble fiber that lowers LDL.
