LDL Cholesterol

LDL Cholesterol: The "Bad" Cholesterol

LDL (Low-Density Lipoprotein) cholesterol is often referred to as "bad" cholesterol because high levels of LDL can lead to plaque buildup in the arteries, narrowing them and increasing the risk of heart disease and stroke. LDL cholesterol is carried in the bloodstream and can accumulate on artery walls, making it harder for blood to flow freely.

LDL Cholesterol Levels:

• Less than 100 mg/dL – Optimal

• 100-129 mg/dL – Near optimal/above optimal

• 130-159 mg/dL – Borderline high

• 160-189 mg/dL – High

• 190 mg/dL and above – Very high, increased risk of heart disease

How to Lower LDL Cholesterol:

1. Eat a Heart-Healthy Diet:

   • Reduce saturated fats found in red meat, full-fat dairy, and processed foods, which can raise LDL levels.

   • Avoid trans fats in fried foods and many packaged snacks, as they also raise LDL.

   • Increase fiber from fruits, vegetables, whole grains, and legumes, which can help lower LDL.

   • Incorporate healthy fats from sources like olive oil, avocado, and fatty fish to help lower LDL while raising HDL (good cholesterol).

2. Exercise Regularly:

   • Physical activity can help lower LDL cholesterol and improve overall heart health.

   • Aim for 150 minutes of moderate exercise per week (e.g., brisk walking, cycling) or 75 minutes of vigorous activity (e.g., running, swimming).

3. Lose Weight:

   • Losing excess weight can help reduce LDL cholesterol and improve overall heart health.

   • Even a 5-10% reduction in body weight can make a significant difference in LDL levels.

4. Quit Smoking:

   • Smoking damages blood vessels and lowers HDL (good cholesterol), while raising LDL cholesterol. Quitting smoking helps improve your cholesterol levels and overall heart health.

5. Limit Alcohol Intake:

   • Excessive alcohol intake can raise triglyceride levels and affect cholesterol balance. If you drink, do so in moderation (one drink per day for women, two for men).

6. Consider Medications:

   • If lifestyle changes alone are not enough to lower LDL cholesterol, your doctor may prescribe medications like statins or ezetimibe to help manage cholesterol levels.

Maintaining low LDL cholesterol levels is crucial for reducing the risk of heart disease and stroke. By making heart-healthy lifestyle changes, you can keep LDL levels in check and improve your overall cardiovascular health.

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