• Dr Rajiv Passey
  • Heartcare
  • APR 21, 2020

Recommended Cholesterol Levels: Here Is What You Need to Know to Stay Healthy

It's a fact; millions of people around the globe suffer from the effects of high cholesterol. Many sadly, don't even know the implications of high cholesterol and the chance of shortening their life span.

According to the American Heart Association, in the United States alone, there are over forty million people with excess cholesterol levels in the danger zone of causing heart disease.

Why is cholesterol so dangerous?

Cholesterol can be divided into three categories, LDL, HDL and triglycerides. Of these, LDL and triglycerides are the most potentially serious as they form in the arteries and cells to create a sticky substance that grips on to the artery walls.

As this substance continues to restrict blood flow to the brain and heart, a person is at serious risk of heart attack or stroke.

Recommended Cholesterol Level

The Heart Association and other European health organizations agree that the recommended cholesterol level should total 199mg/dl or lower. It's very important that good health consumers, A.K.A. all of us, understand that there are several numbers to take into consideration.

While it's true that the recommended cholesterol level is one Gage of the entire cholesterol picture, one has got to also factor in the other two components of the total picture.

Low density lipoprotein, or LDL is the most serious of the bad cholesterol and the LDL recommended cholesterol level is 99mg/dl. If these numbers confuse you, think of it as a target to maintain. A simple blood lipid panel will divulge where you are and where you need to get to.

What is the most effective way to get under control?

Lower your cholesterol through diet and you not only have the chance at better health, but also without the side effects of drugs. One of the best and most effective ways to lower your cholesterol through diet is to make omega 3 foods a staple of your diet.

Omega 3 foods include the green vegetable group. Leafy green lettuce, spinach, cucumber etc, are all examples of green vegetables that are high in Omega 3 fatty acids. Other Omega 3 foods include things as diverse as lentils, nuts, fruit, oat meal, and grains.

A rule of thumb is to consider the Greek diet as an example. They eat lightly and consume many types of vegetables, poultry, and especially fish. Why is fish considered one of the best of the Omega 3 foods?

If you are attempting to lower your high cholesterol through diet, fish has to be one of the main ingredients because of the critical fatty acids DHA and EPA. These fatty acids come from the oil in the fish and have been clinically proven in many studies to fight bad cholesterol.

One study offered by the Mayo Clinic found that good cholesterol could be raised by as much as eight percent while also fighting LDL by preventing plaque accumulation along the walls of the arteries.

HDL is developed from Omega 3 foods to combat bad cholesterol by absorbing the clumps of sticky particulates that form along the artery walls. HDL should be at a level of 39mg/dl or higher for maximum health benefit.

One additional benefit to lower your high cholesterol through diet is the availability of DHA and EPA fatty acids in a soft gel form. This negates the need to cook fish more than once a week, or in order to get these important fatty acids even if your aren't a lover of sea food.