A cholesterol levels chart shows you what the optimal cholesterol range is, the middle (intermediate) range, and the high range. It’s very important to know what your levels are and where you reside at on the chart.
Essentially, cholesterol is a waxy, adipose-like substance that can be found in various cells of the body. High cholesterol is a very dangerous cardiovascular risk factor which may be a precursor to numerous cardiovascular diseases.
Some common cardiovascular diseases are atherosclerosis, coronary artery disease, peripheral artery disease, and coronary infarction, among others. These diseases can be life threatening and should be treated as soon as they’re discovered.
If you withhold any of these common cardiovascular risk factors below, then this may be intimation that you are at risk for developing a cardiovascular disease:
Common Cardiovascular Risk Factors
Smoking: If you’re a current smoker (or even if you’re just a social smoker), have quit smoking within the last 6 months, or you’ve been exposed to a tobacco smoke environment
Family History: Experienced a myocardial Infarction, cardiac revascularization, sudden death prior to age 55 (father or brother), or age 65 (mother or sister)
Sedentary: Engaging in no physical activity at all, or physical activity fewer than 3 days per week, at lower intensity, and/or less than 30-minutes per day for fewer than 3-months
High Blood Pressure: Systolic blood pressure ≥140 mm Hg and/or diastolic blood pressure ≥90 mm Hg, or on cholesterol lowering medications
Age: Male = ≥45 or Female = ≥55 years old
Dyslipidemia: LDL cholesterol ≥130 mg/dL, HDL cholesterol ≤40 mg/dL, Triglycerides ≥150 mg/dL, and/or Total Cholesterol ≥200 mg/dL, or on cholesterol lowering medication
Prediabetes: Fasting glucose = 100-125 mg/dL, 2-hour post-oral glucose tolerance = 140-200 mg/dL, ≥45 years old and BMI ≥25 kg/m2, or ≤45
years old, BMI ≥25 kg/m2, and plus at least one more additional CVD risk factor
Obesity: A BMI ≥30 kg/m2, Male = ≥25% body fat or Female = ≥32% body fat, and/or Male = ≥40-inch waist or Female = ≥35-inch waist measurement.
Where you want to be on the Cholesterol Levels Chart
Optimal total cholesterol levels
The optimal total cholesterol level according to the cholesterol levels chart is 199 mg/dL and under (< 200). This range is considered to be the healthy region where you can expect a very low risk of developing cardiovascular disease. This is a very viable range that can be achieved, regardless of where you are now. The best way to go about improving your cholesterol levels is to speak to your doctor to discuss a game plan for success.
Optimal LDL levels
LDL or low-density lipoprotein is considered the “bad” cholesterol. LDL cholesterol can become an issue due to it eventually turning into artery clogging plaque overtime. Getting your LDL cholesterol in the optimal range will greatly decrease your risk of a stroke or heart attack from ensuing. According to the cholesterol levels chart, the desired range of LDL levels are 129 mg/dL and under (< 130).
Optimal HDL levels
HDL or high-density lipoprotein is considered the “good” cholesterol. HDL cholesterol flows through the bloodstream and removes harmful cholesterol from dangerous locations throughout the body. The cholesterol levels chart illustrates that the healthiest range for HDL levels are (virtually) anything above 61 mg/dL (> 60). So, with this figure you’ll want a higher value as opposed to your LDL and total cholesterol levels.
Optimal triglyceride levels
A triglyceride is essentially an ester (organic compound) that’s derived from glycerol and three fatty acids. They basically help your body to store fat that can be used later for energy. However, storing too much fat can be a serious problem which can bring rise to a plethora of cardiovascular complications. The cholesterol levels chart appraises the optimal level of triglycerides at 149 and under (< 150).
Cholesterol Levels Chart
What does it mean to be in the middle (intermediate) on the Cholesterol Levels Chart?
If your numbers happen to reside within the intermediate range on the cholesterol levels chart, there are precautions that you can take to lower them before they get abysmal.
Making healthy changes in your diet and exercising consistently can sway your cholesterol ratios to a healthier range. Such an alteration can be as simple as cooking with olive oil instead of butter due to olive oil being very high in unsaturated fats. The very fats that will raise the “good” HDL cholesterol and lower the “bad” LDL cholesterol in your body.
You can also expect better ratios on the cholesterol levels chart by exercising consistently. Regardless of whether you’re sedentary or not, exercise (mainly aerobic exercise) can greatly aid in lowering your cholesterol tenfold.
However, you should first talk to your primary physician before you take matters into your own hands. If you’re dwelling within the intermediate range of any figure on the cholesterol levels chart, then you’ll want to seek out professional help so you can be put on the right path toward lowering your cholesterol levels as soon as possible.
5 foods that can improve your numbers on the cholesterol levels chart
1.) Olive oil – Olive oil is very high in unsaturated fats. Unsaturated fats help to increase increase your HDL cholesterol and decrease your LDL cholesterol. Try drizzling some over a salad or use it to cook with instead of butter, which is full of artery-clogging saturated fat.
2.) Peanut butter – Peanut butter is also a super food at lowering your values on the cholesterol levels chart. Eating a peanut butter sandwich a day, or even just a tablespoon of peanut butter a day will help aid you in lowering your cholesterol levels.
3.) Salmon – Just as the case with virtually any other types of fish, salmon is packed with heart healthy unsaturated fats and omega-3 fatty acids. To add even more cholesterol lowering power, try cooking it in olive oil instead of butter.
4.) Avocado – Avocados are a very heart healthy food that goes great on sandwiches and as a side condiment as well. In addition, besides being full of vitamins and nutrients, the avocado is also known as a natural detoxification food.
5.) Red wine – High fiber red grapes that are used to make many red wines have some pretty powerful cholesterol lowering affects. If you enjoy red wine, then try having a small glass a day. This small alteration in your diet can mean big improvements on where you stand on the cholesterol levels chart.
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