Healthy Cholesterol Levels: How to Eat for Your Heart Health

To many people, the phrase “healthy cholesterol levels” may not make much sense. Cholesterol, after all, is something that gets a bad reputation in the medical and nutrition community. In actuality, cholesterol is quite essential—our bodies need cholesterol to build cells. It’s when you have too much of certain types of cholesterol that things can start to become dangerous. 

The human body produces the cholesterol it needs. It’s important, though, to understand that there are different kinds. There is low-density lipoprotein cholesterol (LDL, otherwise known as the “bad” kind), which, when joined with fats, can build up along your artery walls. A heart attack or stroke is more likely to happen when normal blood flow is reduced due to the clogging and narrowing of these inner artery walls.  

On the other hand, the high-density lipoprotein cholesterol (HDL, otherwise known as the “good” kind) carries away LDL cholesterol in order to help protect your arteries and lower the chances of dangerous cardiac events. 

Let’s learn more about this fascinating substance so you can know how to make the best decisions for your body and live your healthiest life. There is a way to achieve healthy cholesterol levels, and with the right information, you can be on your way to healthier cardiovascular health. 

You won’t usually have symptoms if you have high cholesterol, so it’s crucial to get in your regular doctor visits. During these checkups, your physician can get a good look at your cholesterol through a quick and easy blood test. If you are 20 years old or older or have other risk factors—such as smoking or having a family history of heart disease—it’s a good idea to get tested at least every four to six years. 

When your doctor runs the results of your blood test, you will get your HDL (“good”) and LDL (“bad”) cholesterol numbers. Cholesterol levels will be shown in milligrams per deciliter (mg/dL). Your doctor will be able to use these numbers—as well as the other main risk factors like family history, blood pressure results, and lifestyle choices—to give a fair prediction of your “lifetime” or 10-year risk for a stroke or heart attack. 

When getting your cholesterol levels tested, you may also hear the term “lipid panel” or “lipid profile” being used. This test sheds light on things beyond HDL and LDL like your triglycerides and total serum (or blood) cholesterol.  

Doctors like to think in broader terms since various factors play a role in your cardiovascular risk, and a lipid panel helps paint a more complete picture of where you’re at with your heart health. In the past, doctors were focusing more on the two numbers alone—LDL and HDL. This failed to tell the whole story of a person’s cardiovascular health. Today, the American Heart Association’s most updated Cholesterol Management Guide for Healthcare Practitioners is endorsing this more integrated type of approach. 

You may find it interesting that women often have a higher level of the so-called good cholesterol (HDL) than men. Conversely, having a high blood triglyceride count, being too sedentary, and being overweight will typically lead to lower levels of this helpful cholesterol. This is just one of many reasons exercise can be so valuable to your life. 

Of course, there are other factors that you may not have as much control over—such as genetics or being diagnosed with type 2 diabetes. This is why everyone should stay on top of their heart health with regular trips to the doctor. Knowledge is power—if you don’t know that you do not have healthy cholesterol levels, you won’t be able to help yourself get to a better place. 

Let’s dive a little further into this one. As you saw earlier, this test component is actually a blend of several different measurements to get the most accurate image of your blood. The score you get for your total blood cholesterol comes from combining your HDL, LDL, and 20 percent of your triglyceride results. 

Remember, normal cholesterol levels are not the sole focus, as doctors want as accurate a picture as possible since there are so many things that can contribute to your cardiovascular health. Always consider your other possible risk factors in conjunction with your test results. 

The cholesterol your body needs is produced in the liver. The rest comes from food, particularly foods that come from animals. Some sources of dietary cholesterol are beef, poultry, and dairy products high in trans and saturated fats. Foods such as these may lead the liver to produce more cholesterol than it would have on its own. Additionally, palm and coconut oil—two foods commonly found in baked goods—can increase your cholesterol production. 

If you have borderline high cholesterol, a diet of foods high in cholesterol can push your numbers over the edge. If you want healthy cholesterol levels, you may want to decrease your consumption of unhealthy foods and frequently exercise, as failing to do so can raise your LDL fairly easily. 

To improve your cardiovascular health, refrain from smoking; achieve and maintain a healthy weight; eat low-fat, heart-healthy foods; and stay active. If your cholesterol levels remain stagnant, it’s likely due to things like family history or factors you cannot help on your own. In this case, your doctor can set you up with medicines and treatment plans to suit your needs. 

The American Heart Association recommends you make saturated fats only five to six percent of your daily calorie intake to help yourself reach—and keep—healthy cholesterol levels. You can start to do this by limiting how often and how much red meat and whole dairy products you eat. When it comes to dairy, low-fat (skim) and 1% milk are best. It would help if you also tried to stay away from greasy foods that include saturated and trans fats. On the occasions that you do choose to indulge in a crispy, fried snack, try selecting one that has been fried in a healthier option, like vegetable oil. 

Poultry, fish, nuts, and whole grains are the kinds of foods everyone should be eating daily for snacks and meals. When enjoying poultry, remove the skin; and when it comes to meat, go for lean. For pork, in particular, you’ll want to look for cuts labeled “round” or “loin”—these cuts typically have the least amount of fat. Fruits and vegetables can offer you fiber, and studies show that a diet high in fiber can help lower your bad cholesterol by nine percent.1 Also, try staying away from foods with added sugars. 

Try these cooking tips to make sure you’re looking out for your heart health on a regular basis: 

• Boil, roast, or bake meat and poultry, and use a rack so the fat can drain off
• Use low-sugar fruit juice, wine, or marinade to add flavor instead of basting using drippings 
• Instead of pan-frying, go for grilling—but if you do pan-fry, try using an oil low in saturated fat, like olive oil 
• Cut off any fat you see before cooking meat to remove the excess 
• Smaller portions of high-calorie dishes will go a long way and help you feel more full 
• Instead of regular cheese, aim for a low-sodium, low-fat selection 
• Stay away from foods that list “hydrogenated oils” and solid fats such as shortening, sticks of margarine, and lard whenever you can