Cholesterol often gets a bad rap, but the truth is, not all cholesterol is harmful. In fact, your body needs cholesterol to build cells, produce hormones, and maintain overall health. The key is understanding the different types of cholesterol, what your numbers mean, and how to keep them in a healthy range. 

Here at Innova Primary Care, we understand the power of knowledge for health. We want all of our patients to be informed and have a good understanding of their healthcare needs. Knowing your LDL and HDL cholesterol numbers is important for your health! Knowing your numbers and having a grasp on what they mean for you can help you make great decisions regarding your health. Let’s break it all down in a way that’s easy to understand and actionable.

The Basics

Cholesterol is a waxy, fat-like substance found in your blood. Your liver produces cholesterol naturally, but it’s also found in many of the foods you eat. While your body needs some cholesterol, too much can spell trouble for your heart and overall health.

Cholesterol is carried through your bloodstream by two main types of lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). These two types are often referred to as “bad” and “good” cholesterol, respectively.

LDL Cholesterol: The “Bad” Cholesterol

Low-Density Lipoprotein (LDL) is often labeled the “bad” cholesterol because it contributes to plaque buildup in your arteries. This plaque can narrow your arteries, reduce blood flow, and increase your risk of heart attack, stroke, and other cardiovascular diseases.

Here’s how LDL cholesterol works:

• LDL carries cholesterol from your liver to the rest of your body.
• When there’s too much LDL in your blood, it sticks to the walls of your arteries, forming plaques.
• Over time, these plaques can harden or rupture, leading to serious health issues.

An optimal LDL level is typically below 100 mg/dL, but your doctor might recommend a lower target if you have other risk factors like diabetes or a family history of heart disease.

HDL Cholesterol: The “Good” Cholesterol

High-Density Lipoprotein (HDL) earns its title as the “good” cholesterol because it helps remove excess cholesterol from your bloodstream.

Here’s how HDL works:

• HDL carries cholesterol away from your arteries and back to your liver.
• Once in the liver, the cholesterol is either reused or excreted from the body.

Higher levels of HDL are associated with a lower risk of heart disease. Ideally, your HDL level should be at least 60 mg/dL or higher. Levels below 40 mg/dL for men and 50 mg/dL for women are considered low and may increase your risk of cardiovascular problems.

Total Cholesterol and Triglycerides

When you get a cholesterol test, or lipid panel, it measures more than just LDL and HDL. Here’s what else is included:

• Total Cholesterol: This is the sum of your LDL, HDL, and 20% of your triglycerides. A total cholesterol level below 200 mg/dL is considered desirable.
• Triglycerides: These are a type of fat in your blood. High triglyceride levels (above 150 mg/dL) can increase your risk of heart disease, especially when combined with low HDL or high LDL levels.

What Do Your Numbers Mean?

Understanding your cholesterol levels can help you take control of your heart health. Here’s a quick breakdown of optimal numbers:

Cholesterol Type	Optimal Level
LDL (Bad)	Below 100 mg/dL
HDL (Good)	60 mg/dL or higher
Total Cholesterol	Below 200 mg/dL
Triglycerides	Below 150 mg/dL

If your numbers are outside these ranges, it doesn’t mean you’re doomed. It simply means there’s room for improvement, and with the right strategies, you can take charge of your health.

How to Improve Cholesterol Levels

Improving your cholesterol isn’t just about cutting out fats—it’s about making smarter lifestyle choices. Here’s how you can boost your HDL, lower your LDL, and keep your heart in top shape:

1. Adopt a Heart-Healthy Diet
   • Focus on Fiber: Foods like oats, beans, lentils, fruits, and vegetables are rich in soluble fiber, which can help lower LDL levels.
   • Choose Healthy Fats: Opt for unsaturated fats found in avocados, nuts, seeds, and olive oil. Avoid trans fats and limit saturated fats, often found in red meat and full-fat dairy.
   • Add Omega-3s: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which can lower triglycerides and boost HDL.
   • Limit Added Sugars: Reducing sugary snacks and beverages can help manage triglycerides and overall cholesterol levels.
2. Get Moving
   Exercise is one of the best ways to boost your HDL and lower your LDL. Aim for at least 150 minutes of moderate aerobic activity, like brisk walking or cycling, each week. Even small bursts of activity, like a quick walk during lunch, can make a difference.
3. Maintain a Healthy Weight
   Carrying excess weight can raise your LDL and triglycerides while lowering your HDL. Losing even 5-10% of your body weight can lead to significant improvements in your cholesterol profile.
4. Quit Smoking
   If you smoke, quitting is one of the best things you can do for your HDL levels. Within weeks of quitting, your HDL levels will start to improve, and your overall heart health will benefit.
5. Limit Alcohol
   Drinking alcohol in moderation—if at all—is key. Excessive drinking can increase your triglycerides and contribute to other health issues. For those who drink, limit it to one drink per day for women and up to two drinks per day for men.
6. Manage Stress
   Chronic stress can negatively impact your cholesterol levels. Incorporate stress-reducing activities like yoga, meditation, or deep breathing exercises into your daily routine.
7. Consider Medication When Necessary
   For some people, lifestyle changes alone aren’t enough to manage cholesterol. Medications like statins, prescribed by your doctor, can help lower LDL levels and reduce your risk of heart disease.

Why Cholesterol Matters

High cholesterol doesn’t usually cause symptoms, which is why it’s often called a “silent” problem. Left unchecked, it can lead to serious complications like heart attacks and strokes. Regular cholesterol screenings and proactive management are essential for long-term health.

Take Charge of Your Cholesterol Today

Understanding cholesterol is the first step in managing it effectively. By knowing the difference between LDL and HDL, interpreting your cholesterol numbers, and making lifestyle changes, you can protect your heart and improve your overall well-being.

Remember, you don’t have to do it alone. Partnering with Innova Primary Care can help you create a personalized plan to achieve and maintain healthy cholesterol levels. We partner with our patients to create a wellness strategy that is comprehensive to give you ways to improve your heart health and live your best life. 

Your heart works hard for you—so why not give it the care it deserves? If you have questions about cholesterol and want to know ways to create a sustainable lifestyle which improves your HDL and lowers your HDL, please reach out to Innova Primary Care today.